Swiss chard, especially in winter, is often forgotten, as for some it is only a typical side dish to seafood, usually grilled fish or squid. But let’s emphasize that it is full of vitamins and a great choice if you want to get rid of extra pounds.
Swiss chard is an extremely healthy food that is still too rare on our plates – it is a source of as many as 13 essential amino acids. It also has an ideal effect on digestion and strengthens bone health.
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Swiss chard is still quite rare on Slovenian menus, as well as in gardens. But it is an extremely healthy vegetable that belongs to the same family as spinach and beetroot. It is excellent in various culinary combinations and can be prepared in various ways. The young leaves can be added to fresh salads and also eaten raw while the older ones are steamed. It is only important that we never heat the already prepared chard. In certain circumstances, it contains a lot of nitrate, which can be converted into harmful nitrite. To prevent this, we also add foods high in vitamin C to chard dishes. However, eating raw chard is not recommended for people with kidney stones because it contains oxalic acid. A source of antioxidants and minerals
Swiss chard is actually a treasure trove of health. It contains at least 13 different antioxidants and many minerals, among which copper, magnesium, iron, calcium, phosphorus, sodium stand out … There are also vitamins A, C and K and ballast substances that have a beneficial effect on digestion and intestinal function. By no means should we forget the special type of phenolic substances found in chard, which is syringic acid. This helps regulate blood sugar and protects against carcinogenic toxins. It has an extremely anti-inflammatory and detoxifying effect on the body, and regular consumption will also protect the body against osteoporosis and cardiovascular diseases.
Protects against osteoporosis
Vitamin K in particular, as well as calcium and magnesium, are important building blocks in the body that enable strong and healthy bones. Vitamin K activates proteins that participate in blood clotting, prevents the calcification of arteries and tissues, and at the same time takes care of good cellular processes. Vitamin K1 is converted in the gut to vitamin K2, which stimulates the activation of osteocalcin. This is extremely important in bone formation as it directs calcium molecules straight into the bone.
Although chard does not boast a beautiful red or orange color, it contains huge amounts of beta-carotene. Experts have confirmed that this contributes to reducing the risk of developing glaucoma, night blindness and visual disturbances. Carotenoids such as lutein and zeaxanthin protect the eyes from the harmful effects of UV rays, protect the sensitive tissue of the cornea, and prevent the development of cataracts, which are otherwise common in the elderly.
Source: Svet24.si by novice.svet24.si.
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