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.
Food Context
Synergies
- Pair with vitamin C sources to enhance iron absorption
- Pair with fat (olive oil, avocado) for carotenoid absorption
- Part of diverse leafy green strategy
Preparation
- Boiling reduces oxalates and improves mineral bioavailability
- Can be used raw in salads or cooked in various dishes
Recipes
Nutrient Tables (per 100 g)
Core nutrients
| Nutrient | Amount per 100 g | % RDA per 100 g |
|---|---|---|
| Energy | 19 kcal | — |
| Protein | 1.8 g | — |
| Total fat | 0.2 g | — |
| Saturated fat | 0 g | — |
| Carbohydrates | 3.7 g | — |
| Fibre | 1.6 g | — |
Key micronutrients
| Nutrient | Amount per 100 g | % RDA per 100 g |
|---|---|---|
| Iron | 1.8 mg | 10% |
| Zinc | 0.4 mg | 3.3% |
| Magnesium | 81 mg | 19.3% |
| Selenium | 0.9 µg | 1.6% |
| Calcium | 51 mg | 5.1% |
| Potassium | 379 mg | 11.1% |
| Choline | 18 mg | 3.3% |
| Folate | 14 µg | 3.5% |
| Vitamin B12 | 0 µg | 0% |
| Vitamin B6 | 0.1 mg | 5.8% |
Bioactive compounds
Values below are often from specialist compositional databases or literature, not the standard USDA panel. Asterisks (*) refer to source notes at the bottom of this section.
| Compound / class | Amount per 100 g | Notes |
|---|---|---|
| ALA | 110 mg | — |
Note: Bioactive-compound values vary substantially by cultivar, species, cocoa or oil percentage, processing, and brand formulation. Show quantitative values only where a defensible source exists; otherwise prefer qualitative presence statements or ranges in source notes.
Substances
Substances in this food: editorial (Overview / literature) plus analytical (nutrition table).
14 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
Zinc
Cofactor in neurotransmission and antioxidant enzymes; dopamine modulation
Selenium
Antioxidant enzyme cofactor (GPx); supports redox balance
Calcium
Bone health; neurotransmission; interacts with vitamin D and K2
Potassium
Electrolyte for nerve transmission, muscle function, and blood pressure regulation
Choline
Acetylcholine precursor; methyl donor; phospholipid synthesis for membranes
Vitamin B6 (Pyridoxine → PLP)
PLP cofactor for neurotransmitter synthesis; relies on brain PDXK activation
ALA (Alpha-Linolenic Acid)
Essential omega-3 precursor; limited conversion to DHA/EPA
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