A Global Health Tip
3 Reasons to Eat Sweet Chard
One of the dark, leafy greens that nutritionists frequently recommend, Swiss chard is similar to spinach, kale and collard greens. Tall and leafy with a crunchy stalk, chard is slightly salty and a tad bitter, and works well with fish and vegetable dishes. But what makes chard so compelling is its nutritional profile:
1. It is an excellent source of vitamins A, K, C, E, magnesium, manganese, potassium, and iron.
2. Its combination of nutrients, phytonutrients and fiber help to prevent digestive-tract cancers, including colon cancer
3. It is a good source of osteocalin, necessary for bone health
If you are unfamiliar with chard, try substituting it in recipes that call for fresh spinach or other greens. Experiment with seasonings, and you will likely find chard to be a welcome addition to your healthy diet.When choosing Swiss chard look for stalks and leaves that are paler in color, as white chard tends to be the most tender. And if you’re looking for an easy vegetable to grow, chard needs little care and thrives in almost any climate.
If you suffer from occasional indigestion, constipation, gas, irritable bowel syndrome or other digestive complaints, simple lifestyle changes can help. In addition to stress management, regular exercise and prudent supplementation, consider these dietary modifications:
1. Drink plenty of fluids. Drink plenty of water throughout the day to help keep digestive systems running properly. Drinking fluids after, rather than during, a meal may help minimize symptoms of indigestion.
2. Eat a diet rich in fiber. Consume at least 40 grams of soluble and insoluble fiber a day, including whole grains, fruits and vegetables.
3. Keep a food log. It can help you identify the causes or triggers of your digestive issues.
Eat small meals. Smaller portions place less demand on the digestive tract and are easier to digest than large meals.
4. Drink herbal tea. Pure peppermint-leaf tea, steeped for three to five minutes, is an excellent stomach soother. (However, it may worsen esophageal reflux by relaxing the sphincter where the esophagus joins the stomach.) Chamomile tea is an alternative.
5. Try ginger. Available as a tea or candied slices, or consider taking 500 mg of ginger root extract after meals.
6. Avoid spicy foods. They can irritate the digestive tract and trigger indigestion.
7. Practice mindful eating. Don’t chew with your mouth open and don’t rush through meals – both can contribute to indigestion.