Swiss Chard
Overview
Swiss chard is a nutrient-dense leafy green providing iron, magnesium, folate, and carotenoids. Similar to other leafy greens like kale and spinach, it supports neurotransmitter synthesis and antioxidant function. The BRAIN diet specifically targets leafy green vegetables such as kale and spinach that are rich in iron, magnesium, and zinc, and Swiss chard fits within this category.
Recipes
Substances
7 substances in this food
Iron
Oxygen transport; dopamine synthesis (tyrosine hydroxylase cofactor)
Lutein
Neuroprotective carotenoid; accumulates in neural tissues and retina; supports cognitive performance
Magnesium
Enzymatic cofactor (>300 reactions); neurotransmitters; mitochondria; redox balance
Vitamin A (Retinoids; β-Carotene precursor)
Neurodevelopment; immune regulation; antioxidant via carotenoids
Vitamin B9 (Folate; 5-MTHF)
One-carbon metabolism; methylation; homocysteine recycling
Vitamin K2 (MK forms)
Calcium handling; potential roles in brain health; often co-occurs with fat-soluble vitamins
Zeaxanthin
Neuroprotective carotenoid; accumulates in neural tissues and retina; supports cognitive performance
Preparation Notes
- Boiling reduces oxalates and improves mineral bioavailability
- Pair with vitamin C sources to enhance iron absorption
- Pair with fat (olive oil, avocado) for carotenoid absorption
- Part of diverse leafy green strategy
- Can be used raw in salads or cooked in various dishes
Biological Target Matrix
| Biological Target | Substance | Therapeutic Areas | Mechanism of Action |
|---|---|---|---|
| Hormonal Response | Magnesium | Supports calcium modulation along with vitamin D, taurine, phospholipids, and flavonoids; supports insulin sensitivity, sympathetic arousal, and mitochondrial excitability | |
| Hormonal Response | Vitamin K2 (MK forms) | Modulates calcium distribution; supports calcium handling and may support neural function; occurs in fermented foods and certain animal products | |
| Inflammation | Lutein | Anti-inflammatory properties; supports immune regulation | |
| Inflammation | Zeaxanthin | Anti-inflammatory properties; supports immune regulation | |
| Inflammation | β-Carotene | Anti-inflammatory properties; supports immune regulation | |
| Insulin Response | Magnesium | Supports insulin sensitivity and glucose metabolism; magnesium deficiency is associated with insulin resistance; supports enzymes involved in glucose metabolism | |
| Methylation | Vitamin B9 (Folate; 5-MTHF) | Essential cofactor in remethylation of homocysteine to methionine, which is converted to S-adenosylmethionine (SAMe); SAMe fuels synthesis of dopamine, norepinephrine, and serotonin and drives phospholipid methylation in neuronal membranes | |
| Mitochondrial Support | Iron | Critical for oxygen delivery to the brain via hemoglobin; supports mitochondrial function and energy production | |
| Mitochondrial Support | Magnesium | Supports enzymes involved in glycolysis and the Krebs cycle (processes that generate ATP from glucose); binds to ATP and all triphosphates in cells to activate them | |
| Neurochemical Balance | Iron | Essential cofactor for tyrosine hydroxylase, the rate-limiting enzyme in the conversion of tyrosine to dopamine; critical for catecholamine synthesis | |
| Neurochemical Balance | Magnesium | Broad cofactor for neurotransmitter synthesis and receptor modulation (e.g., NMDA, GABA); functions as an NMDA receptor antagonist and GABA receptor modulator; assists enzymes involved in synthesis of dopamine and serotonin | |
| Neurochemical Balance | Vitamin B9 (Folate; 5-MTHF) | Supports neurotransmitter synthesis through methylation; cofactor for dopamine synthesis alongside iron, B6, and omega-3s | |
| Oxidative Stress | Lutein | Antioxidant properties; scavenges reactive oxygen species and stabilizes cell membranes | |
| Oxidative Stress | Vitamin A (Retinoids; β-Carotene precursor) | Provitamin A carotenoids (β-carotene) act as antioxidants in neural tissue; contribute to antioxidant network | |
| Oxidative Stress | Zeaxanthin | Antioxidant properties; scavenges reactive oxygen species and stabilizes cell membranes | |
| Oxidative Stress | β-Carotene | Antioxidant properties; scavenges reactive oxygen species and stabilizes cell membranes | |
| Stress Response | Magnesium | Helps manage stress responses; combined with vitamin D reduced behavioral problems; synergy with zinc and omega-3s reported |
References
- The BRAIN diet specifically targets leafy green vegetables i.e. kale and spinach that are rich in iron, magnesium, and zinc
- Boiling spinach, kale, and other greens can reduce oxalate load, improving mineral bioavailability