Swiss chard is a Superfood for your bones because is a top source of vitamin K and has a powerful combination of nutrients that promote strong and healthy bones. While calcium is very well known for its bone benefits, researchers now believe other nutrients also play a key role in building your bones. For example, vitamin K has been linked to a reduced risk of bone fractures.
Research also shows magnesium and potassium in swiss chard boost bone mineral density and reduce calcium excretion. Vitamin C intake has been linked with greater forearm bone mineral content in post-menopausal women and helps promote collagen formation (collagen is needed to build strong bones). Research also shows manganese is a cofactor for enzymes involved in the formation of healthy cartilage and bone.
Swiss chard juice has unique health benefits to help pancreatic cells regenerate. Research on the beta cells of the pancreas provide special benefits in the diets of individuals diagnosed with diabetes. These cells, after all, are the cells responsible for production of insulin, and it’s impossible for our blood sugar to be optimally regulated without the help of insulin.
Fiber and protein found in the swiss chard stabilize blood sugar levels, since they help regulate the speed of digestion and keep food moving at the right pace through our digestive tract.
1/2 Bunch of swiss chard
1/2 Stalk of celery
10 Stems of asparagus
Swiss chard is an excellent source of vitamins B6, C, E, and K, carotenes, niacin, chlorophyll, folic acid and fiber. It is also an excellent source of minerals including potassium, magnesium, iron, zinc and manganese.
Celery provides an excellent source of vitamins B1, B2, B6, C and fiber, folic acid, potassium, sodium, and calcium.
Asparagus is a powerhouse of nutrients. It is an excellent source of folic acid as well as a good source of vitamins A, B, C, K potassium, copper, iron, niacin, magnesium, phosphorus and zinc. Asparagus is also a diuretic and a laxative
Carrot contains copper, iron, magnesium, folic acid, manganese, phosphorous and sulphur. Also rich in beta carotene, alpha carotene, calcium, potassium, and vitamins A, B1, B2, B6, C, and E.
Apple contents vitamins B1 (thiamin), B2 (riboflavin), B3 (niacin), B5 (pantothenic acid), B6, B9 (folate) and C, as well as the minerals calcium, iron, magnesium, phosphorus and potassium.