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Chard--The Other Super Leafy Green

12/17/2014

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We've all heard that spinach is a great vegetable to incorporate into one's diet.  But, there's another leafy green that also possesses powerful nutritional properties--Swiss chard.  Even though the name implies that chard is from Switzerland, it actually originated in the Mediterranean, specifically Sicily, and it's a favorite food in Italian and Mediterranean cooking.  Swiss chard gets the "Swiss" classification from a Swiss botanist, responsible for its scientific name.  As a result, the vegetable bears his nationality.  Chard dates all the way back to the 4th century and was favored by the Greeks and Romans for its medicinal qualities.  Chard juice was used as a decongestant and its leaves were known to neutralize acid and have a laxative effect on the body. 

Swiss chard is a beautiful vegetable.  If you see it growing in the garden, it has a stalk that is vibrant green, yellow or red and grows to about two feet tall.  The wide leaves attached to the stalk fan out and can be either smooth or curly.  Both the stalk and the leaves are edible, although the thicker stalks are more fibrous and can be harder to chew. 

Chard is a powerhouse of nutrients while being low in calorie--100 grams of chard only contains 19 calories!  Chard is an alphabet full of vitamins and minerals that includes vitamins A, B, C, E and K and the minerals magnesium, copper, manganese, potassium and iron.  It also contains beneficial dietary fiber and protein.  And lastly, it contains at least three-dozen phytonutrients that have anti-inflammatory properties and neutralize free radicals formed either through metabolic processes or external sources.  Let's take a closer look at the various benefits that chard offers us.

·      Blood and Circulatory System Health:  Vitamin K in conjunction with iron found in chard promotes healthy blood and normal blood clotting.  It can also help to prevent extreme bruising.  Be aware that those on the blood thinning medication, Coumadin, need to take into account the vitamin K levels found in chard to monitor their clotting factors.

·      Blood Sugar Regulation:  The dietary fiber and protein found in chard help to stabilize blood sugar.  More stable blood sugar reduces the likelihood of insulin resistance and ultimately diabetes.  In addition, chard contains the antioxidant, syringic acid, which helps regulate blood sugar by slowing down the breakdown of sugar.  For more about fiber and blood sugar, click here.  Incorporating chard also is beneficial for weight loss as it has so few calories and no fat.

·      Bone Health:  The extremely high amount of vitamin K found in chard is very supportive of bone health.  One cup of chard contains 389% of the daily value (DV).  Vitamin K triggers the activation of a non-collagen protein in bone.  This protein works with calcium, also found in chard, to build bone.  When vitamin K levels are too low, the bone building process is compromised and bone formation is weak.  In studies, regular consumption of chard has been found to prevent osteoporosis. 

·      Brain and Nervous System Health:  While vitamin K is known for its role in bone formation, it also supports our nervous system.  Vitamin K is essential for the formation of the myelin sheath, the protective layer around the nerves that is needed for optimal transmission of signals from the nerves to our muscles.

·      Eye Health:  Chard is also high in vitamin A.  100g has 122% of the DV.  Vitamin A is an important dietary component for improved vision including reduction of night blindness, cataracts, glaucoma and age-related macular degeneration.  Beta-carotene as well as the other carotenoids (lutein and zeaxanthin) are all important antioxidants that may reduce our susceptibility to disease or other conditions.  Lutein and zeaxanthin are actually found in the retina and the lens of the eye, suggestive of their importance in our vision. 

·      Heart Health:  Potassium in chard helps to regulate water concentration either internal or external to the cell.  Potassium directly counteracts sodium.  For those with heart issues, particularly related to water retention, consuming chard might result in a diuretic effect.

·      Immune Health:  Vitamin A found in chard strengthens our immune system from the various bugs especially at this time of year.  In particular, vitamin A supports the mucous membranes found in our respiratory systems resulting in improved immunity from sore throats, flu, colds, bronchitis and sinusitis.  Vitamin A has also been shown to be supportive of the skin and hair.  For more about skin health, click here.

Chard is easy to grow and delicious to eat.  It should be washed well to remove any dirt.  Trim off the thick stems from the bottom and use both the stalk and leaves.  Swiss chard can be used in salads, braised or in frittatas.  For a delicious frittata recipe, click here.  Chard can also be easily substituted for spinach.  Chard will keep in the refrigerator for several days.  It should be vivid in color without any brown or yellow spots.

Note that chard like spinach is high in oxalates.  People with a history of oxalate-containing kidney stones should limit their intake.  Boiling chard will also reduce the oxalic acid but at the expense of other vitamins. 

Here's to spinach's lesser-known cousin.  Enjoy all the benefits of Swiss chard!
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Sweet Satsumas

12/3/2014

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The sweet melons, berries and stone fruit are gone from the shelves.  Fortunately, nature provides us with alternatives during these shorter days leading up to winter—apples, pears and citrus.  Satsuma mandarins are the first of the oranges and tangerines to mature.  Their bright, deep orange color acts as a magnet, pulling us in to whet our appetites for the immune supporting nutrients that are within.

Satsuma mandarins, also called citrus unshiu, are a type of seedless tangerine.  The name “Satsuma” comes from the former province in Japan where they originated from a genetic mutation.  There are over 100 varieties of satsumas grown.  Satsumas used to be the most common seedless tangerine eaten in the US, but they have been overtaken by clementines.  Satsumas, known for withstanding cold temperatures as low as 15 degrees, attain their optimal sweetness when grown in a climate with cold winters and hot summers. 

Even though satsumas are one of the sweetest tangerines, they are low in calories.  One medium-sized fruit has about 50 calories.   It also contains 2 grams of fiber, 9 grams of natural sugars, 12% of the DV of vitamin A and 39% of the DV for vitamin C.  These tangerines also contain a variety of powerful antioxidants, neutralizing harmful free radicals that contribute to the aging process.  The antioxidant function in satsumas is in fact several times higher than that found in oranges. 

With cold season upon us, increasing our intake of vitamin C is a good way to naturally boost our immune systems.  Not only is vitamin C, also known as ascorbic acid, involved in a variety of biologic processes, it is an important antioxidant.  While the research has shown that vitamin C can’t prevent us from getting sick, it is associated with reducing the length of illnesses.  Vitamin C is a key player in collagen formation resulting in healthier skin, wound healing, improved cardiovascular health and vision health.  Ascorbic acid may also reduce the risk of stroke.  A study in the American Journal of Clinical Nutrition found that subjects with the highest blood concentrations of vitamin C were associated with a 42% lower stroke risk than those with the lowest concentrations of vitamin C.  For more about the benefits of vitamin C in the body, click here.

Another important function of vitamin C is its ability to aid in iron absorption when consumed together.  Iron is a mineral that is essential to our very existence.  It aids in the transport of oxygen to all our cells.  It is integral to energy production.  And it supports the immune system.  There are two types of iron, heme and non-heme iron.  Most people absorb only 15-25% of the iron eaten in a carnivorous diet.  Heme iron, found in animal protein, is more easily absorbed.  If you are a vegetarian, the absorption rate of iron drops to 2-20% depending on other foods consumed (some foods inhibit nutrient absorption).  Non-heme iron is found in plants, grains, seeds, legumes and egg yolks.  However, in order to obtain more of the non-heme iron, eating vitamin C-rich foods will result in the release of iron allowing better absorption of iron by the body.  To obtain more iron, try adding satsumas to your morning oatmeal or top a salad with satsumas.  For a delicious fall salad recipe, click here to try my mizuna, pomegranate and walnut salad.  Note that too much iron in the body can be a problem and lead to an increased risk of certain cancers.  Excess iron may also be associated with a higher risk of heart disease as well.  The RDA for iron is 8 mg/day for men and women over 50 who have stopped menstruating.  Menstruating women require 18 mg of iron/day and pregnant women need 27 mg/day to account for the growing fetus.  Levels for infants, children and teens vary by age and you should consult your pediatrician if you have concerns.

Satsuma mandarins are medium-sized, flattened spheres with a thin, deep orange peel.  The peel is sometime called a “zipper skin” because it is loosely attached to the fruit below and can be peeled away very easily.  The fruit is segmented and very juicy with almost no seeds.  Satsumas bruise very easily but it won’t be obvious with the skin intact.  The fruit can be stored in a cool dark place or will keep for two weeks in the refrigerator. 

They are an easy snack to pack or peel and add to salads or smoothies.  Keeping satsumas on hand will provide a quick dose of vitamin C during these winter months.  Here’s to our health!
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