Benefits of Swiss Chard - A
Natural Fat Burning Food
Discover the
incredible weight loss benefits of swiss chard, how to best prepare it and how
much you should eat to get maximum benefit from swiss chard - one of nature's
amazing fat burning foods.
The veggie known as
swiss chard resembles beets or spinach in taste. Along with kale, collard and
mustard greens, it is a leafy green vegetable that is commonly referred to
simply as "greens". You can purchase it throughout the year, but its
peak harvest time starts in June and ends in August.
This leafy green
veggie has a wide, crunchy stalk colored white, red or yellow. The leaves are a
dark green color, very wide, and are spread out in the shape of a fan. You can
eat the stalk as well as the leafy parts.
Fat Burning Benefits
of Swiss Chard
It contains anthocyans
and fiber that give special protection against cancer of the digestive tract,
especially cancer of the colon. There is recent scientific evidence suggesting
that Swiss chard may protect the kidneys of diabetic patients, because the serum
urea and creatinine levels are reduced.
It is also very high
in the following substances: Vitamin A, C, E and K, dietary fiber, magnesium,
manganese, iron and potassium.
This vegetable
additionally contains reliable amounts of Vitamins B-1, B-2 and B-6, plus folic
acid, biotin, niacin, Pantothenic acid, copper, calcium, zinc, phosphorus, and
copper, as well as protein.
The vitamin K content
helps to keep your bones healthy.
Beta carotene is a
cancer-fighting nutrient that is also an antioxidant. Beta carotene belongs to
the carotenoid family, and might be able to protect the body against skin
cancer and various other kinds of cancer.
Vitamin A is helpful
in the reduction of negative effects cigarette smoke has on the body, plus it
helps to guard the body against emphysema.
Magnesium is helpful
in regulating the body's nerve and muscle tone by regulating the effect of
calcium on the body.
Vitamin C helps fight
inflammation as an antioxidant that dissolves in water. It provides the energy
needed to raise the metabolism of your body in order to burn off excess fat.
Swiss chard contains Vitamin C, which is helpful in the prevention of free
radical damage to cells, plus it provides additional protection against cancer
of the colon. Vitamin C is also very helpful in maintaining a healthy immune
system, fending off colds and helping to cure infections.
It also contains
potassium, which is helpful in lowering blood levels, as well as cholesterol
levels.
The iron content of
the vegetable is helpful in producing the body's energy and also manufactures
hemoglobin, a protein that transports oxygen everywhere in the body.
This vegetable
contains manganese, a trace mineral that is helpful in producing energy that
comes from proteins and carbohydrates, as well as synthesizing fatty acids. In
addition, manganese protects the body against free radical damage that occurs
when energy is produced.
Proper Way to Prepare
Swiss Chard
Look for fresh Swiss
chard in your supermarket's fresh produce section; this section is one of the
store's refrigerated areas. Find the most vibrant green leafy produce, without
yellowed or discolored leaves. Be certain that you pick out crisp stalks and
crispy leaves that do not contain any visible spots.
You can refrigerate
unwashed Swiss chard leaves in a plastic bag for a few days. Blanched Swiss
chard leaves may be frozen for future meals. Before cooking the Swiss chard,
rinse it off very carefully in order to remove all of the dirt and sand.
Immerse the leaves and stalks in a container filled with cold water, swoosh
them around, then finish cleaning by rinsing them in cold, running water. Trim
off the bottom ends of the vegetable. If the fibers are too plentiful, you can
peel them off in the same manner that you peel off excess fibers from celery stalks.
Do not cook this
vegetable in an aluminum pot, because the aluminum will, cause your Swiss chard
to lose its green color. It is better to quick boil your Swiss chard, as
opposed to steaming it, since the quick boil method frees the oxalic acids found
in the leaves, and helps it to not taste quite as bitter.
Substitute Swiss chard
in lieu of spinach when you cook a vegetarian lasagna. Substitute it for
cabbage when preparing stuffed veggie dishes. You can use the leaves as a
sandwich wrap, stuffing them with your favorite tuna fish, chicken or turkey
fillings. You can also add cooked this vegetable to a penne pasta dish, with
the addition of extra virgin olive oil, fresh lemon juice and chopped garlic
cloves. Try adding some steamed Swiss chard to a frittata or an omelet.
The Amount to Eat
The recommended
portion size of Swiss chard is the equivalent of one cup.
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