Swiss chard is a healthy nutritious vegetable and is a great source of vitamins K, A and C, as well as iron, potassium and magnesium. Vitamin K, plays an important role in clotting the blood to prevent excessive bleeding as well as assisting with bone formation. Low levels of vitamin K are associated with low bone mineral density, which could lead to osteoporosis in women and increased fracture risks.
Daily Recommended amount for Vitamin K.
The recommended daily amount for vitamin K is 120 micrograms a day for men and slightly lower for women at 90 micrograms. 1 cup of cooked Swiss chard contains over 300% of your daily recommended amounts of vitamin K. Megadoses of vitamins A and E counteracts the actions of vitamin K. Too much Vitamin A hampers the absorption of vitamin K and too much vitamin E decrease the vitamin K clotting factor.
According to the CDC, babies are born with small amount of vitamin K stored in their bodies, which can lead to serious bleeding problems if not supplemented. https://www.cdc.gov/ncbddd/vitamink/facts.html
Sources of vitamin K.
We obtain vitamin K from two sources: food (mainly plant foods) and bacteria living in or colons. Green leafy vegetables, especially Swiss chard, spinach, turnip greens, broccoli and brussels sprouts, provides sufficient amounts of vitamin K.
Other foods with vitamin K are:
Kidney beans – 1 cup – canned – 256 grams
Collard greens – 1 cup – cooked – 190g
Kale – 1 cup – cooked – 130g
mangoes – 1 mango – raw – 207 grams
Grapes – 1 cup – raw – 160 grams
This one-pot vegan meal is packed with vitamins K, C, E, B6 as well as iron, magnesium, potassium, calcium, protein, and dietary fiber.
Sautee Swiss Chard with Beans and Peppers
- 2 bunches red swiss chard
- 1 can red kidney beans drained and rinse
- 1 can white beans drained and rinsed
- 1 can corn drained and rinsed
- 1/4 red, yellow, green, orange, bell pepper chopped
- 2-3 stalks thyme
- 1 tablespoon olive oil
- 1/4 teaspoon Jamaican jerk seasoning
- 1 tablespoon Italian seasoning
- salt and pepper to taste
- 1/4 cup water
Sautee Swiss chard in olive oil for approximately 5 minutes on medium heat
Add the water and let cook for an additional 3-5 minutes
Add bell peppers stirring all ingredients together
add corn, red beans and corn, combine all ingredients
add thyme, Jamaican jerk seasoning, Italian seasoning and salt and pepper, combine all ingredients and let cook for an additional 3-5 minutes
Feel free to add more seasoning to suite your tase
Sources: NASM Nutrition – 4th edition.
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