Swiss Chard: The Colorful Supergreen for Summer Health

Swiss chard, often recognized as a “leafy green,” is anything but ordinary. Unlike the typical green hues of most greens, Swiss chard’s stalks burst with vibrant colors—ranging from yellow and orange to pink and deep red. This rainbow of colors gives it the nickname “rainbow chard,” but its real strength lies in its impressive nutritional profile and year-round availability.

While many greens struggle in the heat, Swiss chard flourishes in the summer as well as in the cooler months. “Swiss chard grows easily through high summer heat—it’s much more tolerant than spinach or lettuce,” says Lindsey Beatrice, communications assistant for the Flatiron Farmers Coalition. Because of this resilience, Swiss chard is a seasonal staple at grocery stores and farmers markets even in the hottest weather.

Beyond its beauty, Swiss chard is a nutritional powerhouse often overshadowed by popular greens like kale and spinach. Registered dietitian Kaitlin Hippley describes it as a “nutrient-packed leafy green that adds both color and versatility in the kitchen.”

**Key Health Benefits of Swiss Chard**

Abundant in Antioxidants

Swiss chard is loaded with plant compounds including beta-carotene, lutein, betalains, and apigenin. According to Alison Ellis, a registered dietitian, these phytonutrients serve as antioxidants—helping neutralize harmful free radicals and offering anti-inflammatory and potentially antimicrobial properties. Antioxidants play a vital role in protecting cells from damage.

Rich in Vitamin K

Swiss chard offers more vitamin K per serving than kale or spinach. A single cup of raw Swiss chard delivers about 250% of the daily value for vitamin K, which is essential for heart health and proper blood clotting. It’s also an unsung hero for bone health, supporting healthy bone formation.

High in Fiber

A cooked cup of Swiss chard contains about 4 grams of fiber. Dietary fiber is crucial for digestive health, helping to regulate bowel movements and support a healthy gut microbiome by fueling beneficial bacteria. Fiber also improves satiety, keeping you full longer and slowing the absorption of sugar, which helps minimize blood sugar spikes after meals—important for reducing risk of type 2 diabetes and heart problems.

Packed with Vitamins A and C, Magnesium, and More

Swiss chard comes with an impressive amount of vitamin A—a cup of raw chard offers roughly 2,200 IU, covering a large portion of daily needs for men and women and helping to support healthy skin, vision, and cell production. Swiss chard is also a reliable source of vitamin C, with one cup providing 12% of the daily recommended amount for immune health, skin repair, and blood vessel maintenance. 

With its rich nutrient content, vibrant colors, and heat-tolerant nature, Swiss chard is a supergreen worth adding to your summer menu and beyond.