Vegetable
Swiss Chard
A colorful leafy green full of magnesium and potassium that gently supports healthy blood pressure.
🌱 What it is
Swiss chard is a leafy green in the beet family, known for its glossy dark leaves and bright red, yellow, or white stalks, with an earthy flavor similar to spinach.
✨ How it may help
- May help support healthy blood pressure with magnesium and potassium
- May help support strong bones with vitamin K
- May help supply iron and antioxidants
- May help support healthy eyes with vitamin A
🥄 How to use it
Sauté the leaves and tender stems with a little olive oil and garlic until wilted, just a few minutes.
🥗 Nutrition
Per 1 cup cooked (175g) · about 35 calories
- Vitamin K 573mcg
- Magnesium 150mg
- Potassium 961mg
- Vitamin A 214mcg RAE
Source: USDA FoodData Central
⚖️ Caution
Chard is high in oxalates, so those prone to kidney stones should enjoy it in moderation. It is rich in vitamin K, which can interact with blood thinners — keep intake steady and tell your doctor. Wash well and cook lightly; very large raw amounts may be hard on sensitive stomachs.
🍃 A note from nature
A leaf that comes in stalks of red, gold, and white, as if the garden decided one green vegetable should also be a little bit beautiful.