December 17, 2017

Swiss Chard Nutrition Information

The nutrition information for Swiss Chard continues to be well-known for the health-promoting qualities it’s held ever since the period of the ancient Greeks and Romans.  The reality is, the Greek philospher Aristotle had written on the subject of Chard since the 4th century BC.   Swiss Chard isn’t really native to Switzerland as its title may well suggest but was given its name by a 19th century Swiss botanist in recognition of his fruit and vegetables from the Mediterranean region. 

In order to help improve ones understanding pertaining to Swiss Chard we wanted to introduce the healthiest way to cook Chard.  By steaming for merely 3 minutes, you can easily enhance its flavor, and maximize the nutrtitional profile of this Mediterranean favourite.  Its tasty, fulfilling liveliness and dietary benefits make Swiss Chard an excellent alternative to spinach.

Calorie for calorie Swiss Chard is among the most healthy veggies available, offering remarkable levels of vitamins and minerals.  Current research exhibits that Swiss Chard is really a wealthy way to obtain a large number of recently identified phytonutrients.  It’s a powerful origin of cartenoids, including beta-carotene, lutein and zeaxanthin.  These types of carotenoids, together with its flavonoid phytonutrients, which includes anthocyanins, produce highly effective antioxidant defense.  Research indicates how the superior amount of chlorophyll seen in Swiss Chard is also health protective.  Swiss Chard is a perfect representative for the cruciferous vegetable family not just because it’s full of nutrients, but also due to the fact it’s low in calories.  One cup of Swiss Chard merely has thirty five calories. 

The foliage plus the roots from Swiss Chard are commonly the topic of interesting wellness research.  The mixture of nutritional vitamins, minerals, and phytonutrients as well as fiber content may very well be helpful in stopping digestive tract cancers.  Many clinical tests about Swiss Chard have concentrated particularly on colon cancer, in which  occurrence associated with precancerous lesions inside clinical animals has been discovered to become considerably decreased sticking to dietary consumption of Swiss Chard extracts or fibers.

Swiss Chard is an extremely effective non-dairy supply of calcium a nutrient required for optimum bone strength.  Swiss Chard happens to also be a great supply of vitamin K, that also has a huge role in sustaining bone strength because it stimulates osteocalcin, the main non-collagen protein in your bones.  Magnesium, an additional nutrient whichSwiss Chard is a superb provider, is additionally needed for strong bones.  Some of it assists in giving bones their physical framework, as the rest is located on the exterior on the bone where it can be stashed by the body to be used as necessary.

Swiss Chard is a wonderful way to obtain vitamin A due to its amount of beta-carotene.  The moment into the human body, beta-carotene will be changed into vitamin A, so any time you consume SwissChard, it truly is like getting those two valuable elements at the same time.

Swiss Chard comes complete along with vitamins and minerals which can be great for your heart.  Magnesium as well as potassium, are  two minerals that Swiss Chard is a great supply. Both minerals are essential for controlling balanced blood pressure levels.  One particular study discovered that males whom ate higher in potassium-rich foods, in addition to foods full of magnesium and fiber — also supplied by Swiss Chard stood a significantly decreased danger associated with stroke.

Swiss Chard is a superb way to obtain iron, the mineral so essential towards the wellness of your body that it’s present in each and every individual cell in the human body.  Iron improves oxygen circulation all the way through your system, keeps your immune system healthful and aids the body in manugacturing energy.  Swiss Chard is also a top notch supply of vitamin B2 along with a good supplier of vitamin B1, vitamin B6, niacin, biotin and phosphorus, nutrients who are most essential for energy cultivation.

Brussel Sprouts

Brussel Sprout Nutrition Information


Cruciferous Cauliflower

When it comes to nutrient richness, don’t let cauliflower’s light color fool you.  Cauliflower is white because it has a protective leaf that protects it’s head from the sun, preventing it from getting the chlorophyll needed to change color.  Despite it’s light color it’s packed with health promoting nutrients.
With only 29 calories per cup, it’s a perfect addition to your diet if you’re trying to lose or maintain a healthy weight.  It’s also a great source of Vitamin C, with one cup equaling the same amount as a medium orange.  It’s also a great source of folic acid and dietary fiber which help support a healthy heart and promote a healthy digestive system.
Cauliflower is also part of the cruciferous vegetable family.  Cruciferous vegetables are high in sulfur compounds that help your liver produce enzymes that fight harmful substances that can be toxic to your body.  Cauliflower, specifically produces enzymes (gluthathione transferase, glucuronosyl transferase and quinone reductase) that help your body detoxify.
To fully take advantage of cauliflowers health benefits, cook it al dente, and avoid over cooking. 
Cauliflower Nutrition Facts

Cruciferous Cauliflwer

Broccoli – The 5th Healthiest Vegetable

Broccoli Nutrition InformationWinter is right around the corner and broccoli will be at it’s best.  During the cooler months, broccoli is more tender and tastes better.  Not only does it taste great, it’s low in calories, with only 44 calories per cup.

In addition to being low in calories, it’s an excellent source for Vitamins A, C, and K, and also high in dieary fiber and folate.  It’s also part of the cruciferous vegetable family, famous for their phytonutrients that have an anti-cancer effect.  Vitamins A and C are high in anti oxidants, folic is good for a healthy heart and also helps your liver fight toxic substances.

The healthiest way to cook broccoli is to steam it and not overcook it.  Cook it al dente.

Some of the health benefits of broccoli include:

  • It helps your digestive system
  • It helps maintain your vision
  • It helps your bones stay strong
  • It helps aid a healthy pregnancy
  • It’s high in other vitamins like B6 and B2 and high in manganese, potassium, phosporous, magnesium, iron, protein and calcium.

To find out more about the health benefits of broccoli, and exactly how broccoli helps aid your body in the activities above, please check out our links to The World’s Healthiest Foods.