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Smoothie Sample 1: Highlighting the unusual veggie, Swiss Chard & its health benefits.

Happy Friday, my friends!

It’s smoothie sample day highlighting one of our veggies and taking a peek inside it.

My focus for this smoothie sample share is to show you how to incorporate the perhaps unusual veggie + fruit into a smoothie to help you up your veggie game!

This one is called the “Mangonach”. Where are all my mango lovers? This one is for you; while, I’d love to talk about mango all day because I am one of those who LOVES mangos. 

Today, I am highlighting one the unusual ingredients, Swiss Chard.

Swiss Chard, is a hidden health gem not often seen in recipes, but holds its value right next to kale.

It is high in:
  • Vitamin A, C & K

  • Magnesium

  • Potassium

  • Iron

  • Fiber

Due to its rich properties it offers huge health benefits:
  • Diabetes- Improves blood glucose levels

  • Bone Health

  • Heart Health

  • Protects free radical damage

  • Good cellular function

  • Blood clotting

  • Healthy Blood pressure

  • Improves nerve damage

  • Helps prevention cancers

Ongoing research points to anti-cancer effects of compounds found in leafy & cruciferous vegetables.

Vitamin K, that can be found in Swiss Chard, plays a key role in balancing bone formation and deterioration because this vitamin supports the increase of calcium.

Bookmark for later.
Disclaimer: Always consult with your doctor first.

Eat well and stay active,



Blekkenhorst, L. C., Sim, M., Bondonno, C. P., Bondonno, N. P., Ward, N. C., Prince, R. L., … Hodgson, J. M. (2018). Cardiovascular Health Benefits of Specific Vegetable Types: A Narrative Review. Nutrients10(5), 595. doi:10.3390/nu10050595

Pearson, D. A. Ph.D. (2007). Bone Health and Osteoporosis: The Role of Vitamin K and Potential Antagonism by Anticoagulants: Invited Review. Nutrition & Clinical Practice.

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