Looking for a tasty way to calm the mind? Meet Swiss chard. This colorful vegetable is one of the best sources of magnesium – the mineral that acts as the national relaxer of our nervous system. While we are all looking for ways to lower stress levels and help our vitamin D work better, Swiss chard offers a light solution, low in calories and rich in antioxidants that preserve brain vitality. Here is everything you need to know about the “beet” that will add calm and color to your plate.
Magnesium – Important for muscle relaxation: When it comes to magnesium, Swiss chard is one of the biggest stars in the vegetable world. In 100 grams of cooked Swiss chard you will find about 80–85 mg of magnesium, an impressive amount that covers about 20% of the recommended daily intake for an adult. For comparison, this is a significantly higher concentration than in spinach or other green vegetables. This magnesium not only helps muscles relax, but it is the “key” that activates vitamin D in our body – making Swiss chard the perfect partner for maintaining mental resilience and a calm nervous system.
Additional nutritional values: In addition to its high magnesium content, like most leafy vegetables, Swiss chard is very low in calories – only about 20 calories per 100 grams – but especially rich in essential nutritional components:
Vitamin K: Swiss chard contains particularly high amounts. This vitamin is essential for bone health and proper blood clotting, but it is important to know that those who take blood-thinning medications (such as Coumadin) should maintain a consistent intake of leafy vegetables to avoid disrupting the medication balance.
Vitamins A and C: Strengthen the immune system, maintain skin health and contribute to antioxidant protection.
Antioxidants: Including lutein and zeaxanthin, carotenoids that help maintain vision.
Dietary fiber: Provides long-lasting satiety, supports blood sugar balance and aids proper digestion.
Flavonoids: A group of antioxidants that reduce oxidation and inflammation processes in the body, for example – lutein and zeaxanthin, which are associated with reducing the risk of age-related macular degeneration, one of the main causes of vision decline in older age.How does it compare to other leafy greens?
Compared to spinach, Swiss chard is similar in taste and texture, but contains fewer oxalates (substances that interfere with the absorption of calcium and iron). The meaning: Its minerals are more available to the body. Compared to kale (leaf cabbage), kale has gained the status of a “superfood”, but Swiss chard also provides a very high amount of vitamin K and potassium, and has a milder taste that suits a wider audience.
In which dishes can it be used?
- Young leaves can be incorporated into fresh salads.
- Steaming or light sautéing with garlic and olive oil gives a delicate flavor reminiscent of spinach.
- The large leaves can be used for stuffing – as a substitute for grape leaves.
- Swiss chard can be added to vegetable patties, soups and stews.
- The white or colorful stems can also be cooked, baked or roasted, and sometimes resemble asparagus or celery in texture.
- In Mediterranean cuisine, especially in Italy, Spain and Greece, Swiss chard is considered a particularly popular vegetable, starring in pies, soups and stuffed dishes.