Saturday, March 19, 2011

Swiss chard

You do not have to boil the chard, it will take out the vitamins.
Lightly sauté with your fav oil and garlic, no more than 5 mins.

Support of Bone Health

With its very good supply of calcium, its excellent supply of magnesium, and the vitamin K it provides in amounts six to eight times higher than the Daily Value (in just one boiled cup), chard provides standout bone support.

Although many people have already learned about the connection between minerals like calcium and health of bones, the role of vitamin K in support of bone has not received nearly as much media attention. Vitamin K1 helps prevent excessive activation of osteoclasts, the cells that break down bone. Additionally, friendly bacteria in our intestines convert vitamin K1 into vitamin K2, which activates osteocalcin, the major non-collagen protein in bone. Osteocalcin anchors calcium molecules inside of the bone. All of these vitamin K-related mechanisms point to the importance of vitamin K-rich foods for bone health. In our World's Healthiest Foods rating system, the percent DV provided by chard in just one boiled cup allows it to rank fourth highest among all 129 World's Healthiest Foods. (It's amazing 716% DV is only exceeded by kale, spinach, and collard greens.)

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