Vegetable
Swiss Chard
7/10 Moderate evidence
Colorful leafy green with thick stems; rich in magnesium and vitamin K and one of few greens supplying betalain pigments.
Active compounds
-
Magnesium
Vascular and neural stabilization; reduces migraine susceptibility
-
Betalains
Antioxidants that inhibit COX-2 and reduce oxidative stress
Helps with
Practical tips
- Preparation
- Sauté both leaves and stems with olive oil and garlic
- Recommended amount
- 1 cup cooked daily
- Absorption
- Briefly cooking improves magnesium and carotenoid availability while reducing oxalates
- Cautions
- High vitamin K affects warfarin dosing