April 15, 2006

What is the Healthiest Vegetable?

The healthiest prize for all vegetables goes to swiss chard. Chard is the 'king' of all vegetables. It is also widely available, cheap and very easy to cook.

One cup of cooked chard is only 35 calories. But the wealth of nutrition you can get from this one cup is quite incredible.

Vitamin A
Typically we think of carrots when we think of foods high in Vitamin A. But one cup of cooked chard will give you 109 percent of the daily recommended intake of Vitamin A.

Vitamin C
Normally we think of citrus fruits to get our vitamin C quota. But one cup of chard will supply us with 52% of our daily needs for Vitamin C.

Dietary Fiber
Bran comes to mind when we think of meeting our daily dietary needs for fiber. But one cup of chard provides us with 15 percent of our daily needs for dietary fiber. That's about the same amount as in one heavy-duty bran muffin.

Potassium is very important for the nerves. You'd have to eat two bananas (the highest concentrated fruit for potassium) to equal one cup of cooked chard and get 27 percent of your daily requirement for potassium.

Vitamin E
Vitamin E is very important for a healthy sex drive and anti-aging benefits. Chard is one of the few vegetables with significant Vitamin E. It provides 16 percent of our daily requirement.

We usually think of milk when we're concerned about getting adequate calcium. But swiss chard makes a good substitute. One cup of chard has about 35% of the calcium (and only one quarter of the calories) as one cup of 2% milk.

To see more about the outstanding health benefits of chard, check out the best source of non-profit nutritional information online; the WHFoods site. They provide an impressive wealth of information about the world's healthiest foods.

The photos shown here are by rappy and Mom the Barbarian at Flickr.

Chard is part of a group of vegetables known as 'greens'. Greens include chard, kale and collard greens and these three vegetables are almost equal in their tremendous health benefits.

Forget about counting calories and see more about how eating vegetables is a great way to lose weight by actually eating more food instead of less.

Chard is also really easy to cook. See a quick recipe here.


Anonymous said...

I grow lots of swiss chard in my garden and have a freezer full of it. (well, not the entire freezer!) My husband and I love home grown chard. it is healthy, VERY tasty and great for every meal.


Anonymous said...

I like forzen blueberries

Donna Abreu said...

I love Swiss Chard too! But have a hard time growing it. It gets eaten by pests - holes in the leaves until a skeleton leaf remains.

Any solutions are greatly appreciated!

I also use a lot of Kale which is really good for you. I make chicken stock, load it up with chopped kale and chicken.

I swear by the lower carb diet. it's the only way i've stuck to a diet, lost weight and kept it off.

I eat healthy carbs in the AM with fruits and no fats. Then the rest of the day... proteins, fats and tons of veggies. It works!

Good Health To Everyone!
Genewize Life Sciences

Geri said...

If you're interested in making sure vitamin K is preserved in foods, such as kale, don't freeze it. Vitamin K is destroyed when frozen.

Vee said...

We grow swiss chard for Hubby but Tween and I stick with spinach and a variety of lettuces we grow.

Can't wait until it's planting time again! We never eat enough vegetables during the Fall, Winter or Spring. Summer tho.. watch out!

I just started my diet - could use support, please. Check out my blog at www.veegettinghealthy.blogspot.com

uiyui said...
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WOW GOLD said...
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Shannon said...

It always helps me with weight loss when I 2 lbs of veggies daily!I just love the way veggies make me feel.I have more energy and my cravings for junk food goes away fast. Great article.

Matthew Maroski said...

Avocados are great additions to any salad and are packed with heavy Vitamins C mainly. Oiled up they provide anti-cancer properties as well.

The-Java-Gal said...

I love the power of greens. Am growing swiss chard, along with other greens in my Aerogarden - no bug problems that way. But I will be transplanting kale to my self-watering planters outside. Bugs don't seem to like kale. Can't wait to start eating. Enjoyed all the nutrient information you provided.

Anonymous said...

Chard Chard Chard! Best food ever ;o)