Swiss Chard

Chard-rainbow1

PRIMARY MICRO NUTRIENTS Vitamin A, C, E, K, Magnesium, Potassium, Iron, Manganese, Copper
SECONDARY MICRO NUTRIENTS Vitamin B2, B6, Folate, Calcium, Phosphorus
NUTRITIONAL HIGHLIGHTS and NOTES
  •  Highly nutrient density
  • High Carotene and Chlorophyll content
FUNCTIONAL BENEFITS
  • Bone health – due to Vit K
  • Carotenes – anticancer, especially digestive cancer (e.g. colon)
PHYTONUTRIENTS
  • Chlorophyll
    • Stimulates hemoglobin, production of red blood cells, prevents excessive menstrual blood flow, very similar to Heme portion of red blood cells
    • Anti-cancer and anti-oxidant effects
    • Astringent – stimulate wound healing, especially of skin and GI tract
PLANT FAMILY Chenopodiaceae. Related to: Beets, Spinach, Swiss Chard
DANGERS High amounts oxalate: calcium binding and kidney stones
RDA Chard, swiss, raw % RDA
Nutrient Unit per 100g
Water g 3700 92.66 2.5%
Energy kcal 2600 19 0.7%
Protein g 90 1.8 2.0%
Total lipid (fat) g 87 0.2 0.2%
Carbohydrate, by difference g 224 3.74 1.7%
Fiber, total dietary g 38 1.6 4.2%
Sugars, total g 1.1
Minerals
Calcium, Ca mg 1000 51 5.1%
Iron, Fe mg 8 1.8 22.5%
Magnesium, Mg mg 420 81 19.3%
Phosphorus, P mg 700 46 6.6%
Potassium, K mg 470 379 80.6%
Sodium, Na mg 213
Zinc, Zn mg 11 0.36 3.3%
Copper, Cu mg 0.9 0.179 19.9%
Manganese, Mn mg 2.3 0.366 15.9%
Selenium, Se µg 55 0.9 1.6%
Vitamins
Vitamin C, total ascorbic acid mg 90 30 33.3%
Thiamin mg 1.2 0.04 3.3%
Riboflavin mg 1.3 0.09 6.9%
Niacin mg 16 0.4 2.5%
Pantothenic acid mg 5 0.172 3.4%
Vitamin B-6 mg 1.7 0.099 5.8%
Folate, total µg 400 14 3.5%
Choline, total mg 18
Betaine mg 0.3
Vitamin B-12 µg 2.4 0 0.0%
Vitamin A, RAE mcg 900 305.8 34%
Vitamin E, total mg 15 1.89 12.6%
Vitamin D IU 600 0 0.0%
Vitamin K (phylloquinone) µg 120 830 691.7%

RDA – Recommended Dietary Amount recommendations are based upon calculations for a 40 year old very active man that I have adapted from USDA’s Dietary Intake Guidelines. Using this link you can make your own calculations

Adapted from:

Murray, M. (2005). Encyclopedia of Healing Food. New York, N.Y.: Atria Books

USDA food database: http://ndb.nal.usda.gov/ndb/

Other information sources:

World’s Healthiest Foods – an excellent online food and nutrition encyclopedia

Self Nutrition Data: an online nutrient breakdown of foods

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