- more than 200% of the daily requirement of vitamin K, crucial for bone health and blood clotting regulation,
- 150% of the daily requirement of vitamin C, which protects the body against viruses, free radicals, and promotes collagen formation,
- almost 50% of the requirement for vitamin A (in the form of beta-carotene), which maintains healthy vision and skin.
Swiss chard, which is sometimes unfairly overshadowed by kale, stands also alongside the strongest foods: 100 g of Swiss chard contains:
- 300 mg of potassium, which regulates blood pressure and supports proper heart function,
- a good amount of magnesium - a mineral that helps with stress, muscle cramps, and fatigue.
Moreover, both vegetables are rich in fiber. Fiber is the secret ingredient that complements food by regulating digestion, cleansing the intestines, and helping to control blood sugar. According to WHO data, an average adult should consume around 25–30 grams of fiber daily, but the average European barely consumes 15 grams. By including kale and Swiss chard in your daily diet, you will already cover nearly half of the recommended amount with just one meal.
Folk Medicine and Strong Scientific Support
These plants have been known in folk medicine for centuries. Our ancestors used to cook kale in soups to purify the blood, while Swiss chard leaves were used for compresses in inflammations and joint pain. When you warm a fresh Swiss chard leaf and apply it to a painful area, it works anti-inflammatory - just like modern analgesic gels, but without chemicals.
In a study published in Nutrition Research and Practice in 2014, Korean scientists found that regular consumption of kale can reduce levels of bad LDL cholesterol by as much as 10%, while increasing good HDL by 27%. It sounds almost unbelievable, but these results were obtained after just 12 weeks of consuming 150 ml of kale juice daily.
Swiss chard brings similar benefits. In a study published in the journal Evidence-Based Complementary and Alternative Medicine in 2012, researchers demonstrated that Swiss chard extract lowers blood glucose levels in type 2 diabetes patients. Although we do not consume Swiss chard as a concentrated extract, but in its natural form, you can imagine how medicinal even the fresh produce must be.
Why Both? Because the Body Needs Diversity
When it comes to health, one component is not enough. Just as one type of music cannot address all emotions, one type of vegetable cannot meet all the body's needs. Therefore, our advice is: combine kale and Swiss chard. Enjoy them alternately, mix them, prepare them together. And remember - each thermal processing slightly reduces the amount of vitamins, so it is preferable not to overcook them and to use the water you cooked them in as a base for soups or sauces.
To make all this more than just words, we invite you to try two simple yet incredibly delicious recipes - kale rolls and traditional Swiss chard soparnik.
Kale Rolls - Healing Alternative to Cabbage Rolls
This recipe comes from traditional cuisine but with a modern twist. Instead of rice and meat, we will use buckwheat - a Slovenian superfood that regulates blood pressure, contains all essential amino acids (protein building blocks), and is gluten-free.
Did you know that 100 g of buckwheat contains more protein than the same amount of white rice? A whopping 13 g! Additionally, it has a low glycemic index, meaning it does not spike blood sugar as quickly as pasta or bread.
We will blanch the kale leaves (quickly parboil and then cool in cold water - this helps retain color, texture, and more nutrients), stuff them with buckwheat, onion, carrots, and garlic, add a little smoked paprika (for smoky flavor and depth), then bake everything in the oven. Pure healing poetry!
Soparnik - Ancient Recipe that Conquers Hearts
Soparnik comes from the Dalmatian hinterland and is considered one of the oldest types of pies in the former Yugoslavia area. According to UNESCO, soparnik is even a cultural heritage of Croatia, which means it is a recipe with tradition. Historically, it was baked under a bell or in a peka (a cast-iron lid with embers), but today, you can easily prepare it in the oven.
The star here is again - Swiss chard. We wrap Swiss chard, a bit of onion, salt, and olive oil in a dough made of spelt flour (which is more easily digestible than regular white flour). Simplistic, yet delightful - even for your gut.
Spelt flour has a lower glycemic index than regular flour, more fiber, and Better nutritional composition. It contains more zinc, which helps strengthen the immune system, and iron, which prevents fatigue. It will boost your energy levels without spiking blood sugar.
Practical Tips for Everyday Use
If you are concerned about how to incorporate kale and Swiss chard into your diet without stress, we have some homemade tricks for you:
- Freezing: Both Swiss chard and kale work great if you quickly blanch them and freeze them. That way, you have homemade superfoods ready all year round.
- Kale Chips: Coat the leaves with a little oil and bake for 10 minutes at 160 {-15696}C - fast and healthy!
- Swiss Chard Juice: Blend Swiss chard with apple, lemon, and ginger. A fresh vitamin bomb!
- Buckwheat for Breakfast: Cook buckwheat, add walnuts and honey - a healthy and filling meal to keep you going until lunch.
And Lastly...
In a time where our diet seems to be increasingly artificial and fast, it's nice to know that we have right in front of us two exceptionally medicinal plants that we can easily prepare without major costs.
Kale and Swiss chard are not just food - they are natural remedies for many modern-day issues: high pressure, weakened immunity, lack of energy, digestive problems, and more. So treat yourself to them - not as side dishes but as the main stars on your plate.
And who knows - perhaps after just a few days of regular consumption, you will notice more energy, a better mood, and fewer digestive issues. Give it a try. Nature has more answers than we think.
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