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Chard is one of the excellent vegetable sources for vitamin-K; 100 g provides about 700% of recommended intake. Vitamin K has potential role bone health by promoting osteotrophic (bone formation and strengthening) activity. Adequate vitamin-K levels in the diet help limiting neuronal damage in the brain; thus, has established role in the treatment of patients suffering from Alzheimer's disease.

It is also rich source of omega-3 fatty acids; vitamin-A, and flavonoids anti-oxidants like ß-carotene, α-carotene, lutein and zea-xanthin. Carotenes convert to vitamin A inside the body.
It is also rich in B-complex group of vitamins such as folates, niacin, vitamin B-6 (pyridoxine), thiamin and pantothenic acid that are essential for optimum cellular metabolic functions.
It is also rich source of minerals like copper, calcium, sodium, potassium, iron, manganese and phosphorus. Potassium is an important component of cell and body fluids that helps controlling heart rate and blood pressure by countering effects of sodium. Manganese is used by the body as a co-factor for the antioxidant enzyme, superoxide dismutase. Iron is required for cellular oxidation and red blood cell formation.

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HEALTH BENEFITS OF KALE

Kale is really a dark green leafy nutritional powerhouse! It includes vitamin A, C, E, K in addition to calcium, magnesium, B6, potassium, iron, omega 3 fatty acids and much more. It is actually one of many healthiest veggies in the world! You possibly can make kale juice, kale chips, steam kale, sauté kale or even consume it raw in salads. Kale is now being known as “the new beef”, “the queen of greens” and also “a nutritional powerhouse.”
Listed below are some wonderful benefits of including more kale in your diet regime:

1. Anti-inflammatory
Omega 3 fatty acids are necessary fatty acids. Essential fatty acids usually are not manufactured in the body and that means you have to get them through your diet. Studies have shown that omega-3 fatty acids decrease swelling and minimize the potential risk of long-term illnesses just like cardiovascular disease, arthritis, and also autoimmune problems.

2. Cancer Prevention
Kale consists of anti-oxidants which includes carotenoids as well as flavonoids. Anti-oxidants safeguard our cells through unpredictable molecules known as free-radicals. Anti-oxidants are related to most of the anti-cancer health advantages. Kale is shown to avert breast, colon, ovarian, prostate and also bladder cancer.

3. Lowers Cholesterol
Kale consists of soluble fiber that has been proven to help in reducing cholesterol levels. Fiber decreases the assimilation of the bad “LDL” cholesterol in your blood stream.

4. Prevents Bone Loss
A single serving of kale consists of a lot more than 90 mg of calcium. Research has shown that calcium helps in avoiding weak bones, osteomalacia, and also rickets. Vitamin D is needed to soak up calcium so consume a scrumptious kale salad along with salmon.

5. Reduces Macular Degeneration
Kale is abundant with lutein that is a carotenoid which defends against macular deterioration. Macular weakening is definitely the major reason for loss in people over 60.

6. Great For eyes
Kale has elevated levels of lutein and also zeaxanthin, phytochemicals perfectly found on the retina, that could help in reducing the chance of macular deterioration, the top reason for loss of sight in more mature people. The American Macular Degeneration Foundation states studies have revealed that consuming red, orange, yellow as well as dark green vegetables and fruit, that are loaded with phytochemicals, appears to have a protecting effect towards vision loss.

Vegetable Garden progress