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Vegetable

Swiss Chard

Third on the CDC powerhouse list (89.27); one serving can exceed the daily value of vitamin K several times over.

Benefits

Key compounds

Vitamin Kvitamin Avitamin Cmagnesiumpotassiumcarotenoidsbetalainspolyphenols

May help with

Best for these goals

Bone densityheart healthvisionlongevity

How to use it

Sautéed with garlic and olive oil, stems braised, in frittatas, soups, and gratins

Evidence level

Nutritional

Cautions & interactions

Very high oxalate — cook it; kidney-stone caution; blood thinners (vitamin K)
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Educational information only — not medical advice, and not evaluated by the FDA. These statements are not intended to diagnose, treat, cure, or prevent any disease. Talk to a qualified healthcare provider before using any ingredient therapeutically, especially if pregnant, nursing, or taking medication.

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