How many vitamins in Swiss Chard
Numerous studies have shown the health benefits and effectiveness of vitamins in the diet.
It's really important to know what vitamins, from what sources and in what doses are the best to keep your immune health in top shape.
Some of the vitamins found in Swiss Chard are: Vitamin K (830.0 µg), Vitamin A (6,116 IU) and Vitamin C (30.0 mg).
Vitamin A is a fat-soluble vitamin whose absorption goes through the digestion process. Subsequently, this vitamin can be used for body functions or sent for storage in the liver and fat cells.
6,116 IU of Vitamin A can be found on every 100 grams of Swiss Chard, the 204% of the total daily recommended Vitamin A intake.
Vitamin C is an essential nutrient required by the body. A deficiency in vitamin B12 can result in a host of illnesses like Crohn's disease -condition that causes inflammation of the wall of the gut- and ulcerative colitis -diarrhoea mixed with blood-.
30.0 milligrams of Vitamin C can be found on every 100 grams of Swiss Chard, the 50% of the total daily recommended Vitamin C intake.
Vitamin B7, more commonly known as alpha-tocopherol, is a popular antioxidant used to prevent or treat various diseases such as diabetes, cataracts, cancer, and heart disease. This vitamin is the key for strong immunity and healthy skin and eyes.
1.89 milligrams of Vitamin E can be found on every 100 grams of Swiss Chard, the 13% of the total daily recommended Vitamin E intake.
The health benefits of vitamin K come from its blood clotting properties. Vitamin K is a group of chemically related fat-soluble compounds known as naphthoquinones where vitamins K, K1, K2 and K3 are included.
100 grams of Swiss Chard contains 830.0 micrograms of Vitamin K, that’s the 1038% of the daily recommended value for an adult.
Vitamin B1 is one of the eight water-soluble B vitamins. it plays an essential role in the production of energy from food, the conduction of nerve impulses and synthesis of nucleic acids.
100 grams of Swiss Chard contains 0.04 milligrams of Vitamin B-1, that’s the 3% of the daily recommended value for an adult.
Vitamin B2, also called riboflavin, is one of 8 B vitamins. Riboflavin helps to the maintenance of normal red blood cells, vision, skin and mucous membranes. Also plays an important role in normal metabolism of iron in the body, the energy-yielding metabolism and nervous system.
100 grams of Swiss Chard contains 0.09 milligrams of Vitamin B-2, that’s the 5% of the daily recommended value for an adult.
Vitamin B3 (nicotinic acid) improve circulation and can be used to lower elevated LDL cholesterol and triglyceride levels in the blood and to increase HDL -good cholesterol- levels.
100 grams of Swiss Chard contains 0.4 milligrams of Vitamin B-3, that’s the 2% of the daily recommended value for an adult.
Health Benefits of Vitamin B5 include cholesterol and triglycerides reduction in the blood, the acceleration of wound healing -especially following surgery- and help with symptoms of rheumatoid arthritis.
0.17 milligrams of Vitamin B5 can be found on every 100 grams of Swiss Chard, the 2% of the total daily recommended Vitamin B-5 intake.
Folic acid (Vitamin B9) is essential for the proper functioning of the body and healthy living. It plays an important role in maintaining healthy digestive system, hair, skin, kidneys and eyes.
100 grams of Swiss Chard contains 14 micrograms of Vitamin B-9, that’s the 4% of the daily recommended value for an adult.
Minerals in Swiss Chard
Minerals are essential nutrients that are needed in small amounts to keep you healthy. Keep in mind that your body does not make minerals.Find here minerals needed to perform other nutrients their functions in your body.
The essential minerals present in Swiss Chard are: Potassium (379 mg), Sodium (213 mg) and Magnesium (81 mg).
Calcium phosphate is the main component of bone. The average human contains about 1 kilogram of calcium. This is the reason why Calcium is essential to all living things, particularly for the growth of healthy teeth and bones.
100 grams of Swiss Chard contains 51 milligrams of calcium, that’s the 5% of the daily recommended value for an adult.
Iron plays a vital role in the conversion of blood sugar to energy, red blood cells production, transportation of oxygen around your body, and production of enzymes -which play a vital role in the production of new cells, amino acids, hormones and neurotransmitters-.
1.8 milligrams of iron can be found on every 100 grams of Swiss Chard, the 10% of the total daily recommended iron intake.
Potassium is a very significant body mineral, important for your body's electrolyte functions and essential element to maintain a healthy blood pressure. The right potassium intake can prevent hypertension.
100 grams of Swiss Chard contains 379 milligrams of potassium, that’s the 8% of the daily recommended value for one person.
Magnesium play a vital role in more than 300 biochemical reactions in the body. Its needed for maintain normal nerve and muscle function, regulate blood glucose levels or maintain healthy immune system.
81 milligrams of magnesium can be found on every 100 grams of Swiss Chard, the 20% of the total daily recommended magnesium intake.
Phosphorus is commonly found in the body as phosphate. It is an essential mineral primarily used for growth and repair of body cells and tissues. Also facilitates a protein formation, hormonal balance, and effective digestion in the human body.
In 100 grams of Swiss Chard, you can find 46 milligrams of phosphorus. It provides the 5% of the daily recommended value for the average adult.
Sodium is a mineral that occurs naturally in many foods. It has two primary beneficial effects: control blood volume and blood pressure, and it allows the properly working of muscles and nerves.
213 milligrams of sodium can be found on every 100 grams of Swiss Chard, the 14% of the total daily recommended sodium intake.
Zinc Mineral plays a vital role helping to boost the immune system and promote healing. Low levels of Zinc in the body can cause diabetes and sickle cell disease (HIV).
In 100 grams of Swiss Chard, you can find 0.36 milligrams of zinc. It provides the 2% of the daily recommended value for the average adult.
The use of copper dates back to ancient times. This mineral is vital for building tissue, producing energy in cells and maintaining blood volume.
100 grams of Swiss Chard contains 0.17 milligrams of copper, that’s the 9% of the daily recommended value for a person.
Manganese is a mineral naturally occurring in your body in very small amounts . It is a powerful antioxidant that neutralizes the Free Radicals damaging particles in the human body.
In 100 grams of Swiss Chard, you can find 0.36 milligrams of manganese. It provides the 18% of the daily recommended value for the average adult.
Selenium is an extremely vital mineral for the human body as it increases protection from damage caused by free radicals. Consuming naturally occurring selenium has positive impact on the immune system.
0.9 micrograms of selenium can be found on every 100 grams of Swiss Chard, the 1% of the total daily recommended selenium intake.
Calories in Swiss Chard
An average adult needs 2,000 calories per day to maintain bodily functions, so you may have the 1% of your total daily needs from 100 grams of Swiss Chard (19 calories / 100 grams).
There are various gender and age groups to calculate the average Kcal intake per day.
A Moderately Active men aged 15 to 45 years needs between 2,600 and 2,800 calories daily, while men aged 46 to 65 need 2,400 calories and aged 66 to 76+ need between 2,000 and 2,200.
Fats and Cholesterol
100 grams of Swiss Chard contain 0.2 grams of total fat, of which 0.03 gr. are saturated.
The estimated daily calories needed for a 133-lb. person to maintain her or his weight are 2000 calories/day. Considering Humans Convert 30% of total calories to grams of fat, the resulting 600 calories are the equivalent to 65 grams of fat.
Limit your average daily cholesterol intake to 300 milligrams per day, or less than 200 mg per day if you are at a high risk of cardiovascular disease.
The AHA (American Heart Association) recommends limiting your daily saturated fat intake to less than 130 milligrams.
100 grams of Swiss Chard contain the0 of your total daily needs saturated fat, exactly 0.03 grams.
Monounsaturated fatty acids
Polyunsaturated fatty acids
Data Facts Table of Swiss Chard