Greens You Should Cook

Swiss Chard, Spinach and Kale

Photo by Nathan Nugent on Unsplash

Greens are among the most nutritious foods you can eat. Not only are they low in calories and carbs, they are also full of vitamins, minerals and fiber. A diet rich in leafy greens can help reduce heart disease, mental decline, high blood pressure, and obesity.

However, in the case of nutritional powerhouses kale, swiss chard, and spinach, lightly cooking them before eating will help increase the nutritional value. Let’s discuss why.

Swiss Chard

Swiss chard is so pretty. The stalks are typically red or pink but can also be found in yellow or white, which contrast nicely with the dark green, glossy leaves. I find the taste to be fairly mild. It reminds me of spinach. If you find the taste a little bitter, then, good news — lightly cooking it helps.

And you should absolutely cook it. You see, in its raw state, Swiss chard has oxalic acid. This can prevent your body from absorbing minerals during digestion. When you cook the chard, you’ll reduce the oxalic acid, making the nutrients more bioavailable.

I like to lightly sauté in olive oil or coconut oil with a little garlic. You can also gently steam.

It is a great source of vitamins K and A, a decent source of vitamin C, and it also has magnesium…