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 [1][2].
Key Nutritional Highlights
- Leafy greens supply folate and B vitamins supporting one-carbon and neurochemical metabolism [1]
- Green leafy vegetables contribute lutein and carotenoids relevant to neuroprotection [2]
- Swiss chard is a nutrient-dense leafy green providing iron, magnesium, folate, and carotenoids. [1]
- Similar to other leafy greens like kale and spinach, it supports neurotransmitter synthesis and antioxidant function. [2]
- 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 | — |
| Sugars | 1.1 g | — |
| Fibre | 1.6 g | — |
Key vitamins and minerals
| Nutrient | Amount per 100 g | % RDA per 100 g |
|---|---|---|
| Iron | 1.8 mg | 10% |
| Magnesium | 81 mg | 19.3% |
| Folate | 14 µg | 3.5% |
| Vitamin A | 306 µg | 34% |
| Vitamin K | 830 µg | 691.7% |
Bioactive compounds
Explicitly identified compounds, including individual fatty acids, with a defensible quantity or an explicit qualitative status. Asterisks (*) identify supplementary sources below. Unquantified or trace constituents are not automatically admitted to the Substances list.
| Compound / class | Amount per 100 g | Notes |
|---|---|---|
| Beta-Carotene | 3647 µg | — |
| Lutein + zeaxanthin | 11000 µg | — |
Substances
Substances admitted through a supported nutrition-table row. Not every table row appears here. Cards are not BRS mappings.
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 K (Phylloquinone)
Phylloquinone (vitamin K1) from green plants; required for vitamin K–dependent carboxylation.
Zeaxanthin
Neuroprotective carotenoid; accumulates in neural tissues and retina; supports cognitive performance
References
[1] Leafy greens supply folate and B vitamins supporting one-carbon and neurochemical metabolism. Kennedy et al. 2016. B Vitamins and the Brain: Mechanisms, Dose and Efficacy—A Review
[2] Green leafy vegetables contribute lutein and carotenoids relevant to neuroprotection. Johnson et al. 2014. Role of lutein and zeaxanthin in visual and cognitive function throughout the lifespan