In the search for foods that offer exceptional health benefits, Swiss chard and buckwheat stand out as two versatile, nutrient-dense vegetables. Though very different in form—one a leafy green, the other a gluten-free pseudo-grain—they share a reputation for supporting a wide range of bodily systems. Packed with vitamins, minerals, fiber, antioxidants, and bioactive compounds, Swiss chard and buckwheat deserve a top spot in any health-conscious diet. Swiss Chard: A Colorful Leafy Supergreen  Swiss chard (Beta vulgaris subsp. cicla) is a member of the beet family, known for its vibrant stems and dark, crinkled leaves. It is low in calories but high in nutrients, making it a favorite in Mediterranean and plant-based diets. Swiss chard is rich in micronutrients. Its an excellent source of vitamin K, vitamin A (as beta-carotene), vitamin C, and magnesium. One cooked cup of chard delivers over 300% of the recommended daily intake of vitamin K, essential for blood clotting and bone metabolism. Vitamin A supports vision, immune function, and cellular growth, while vitamin C acts as a powerful antioxidant and collagen builder. The high content of vitamin K, magnesium, and calcium in Swiss chard plays a synergistic role in bone formation and maintenance. Vitamin K specifically activates proteins that regulate calcium deposition in bones and prevents calcium buildup in arteries.  Swiss chard contains unique flavonoids like syringic acid, which may help regulate blood sugar by inhibiting alpha-glucosidase, an enzyme involved in carbohydrate breakdown. This slows glucose absorption and may support healthy blood sugar levels, especially useful for individuals with insulin resistance or type 2 diabetes.  High in nitrate-rich compounds, Swiss chard supports vascular dilation and blood pressure regulation. Potassium and magnesium further contribute to maintaining a healthy heart rhythm and reducing hypertension.  With its spectrum of phytonutrients, including betalains (also found in beets), chard acts as an antioxidant powerhouse. These compounds help neutralize oxidative stress and may reduce inflammation—an underlying cause of many chronic diseases. Swiss chard’s fiber, chlorophyll, and betacyanins support liver health and detoxification. Fiber helps eliminate waste through the digestive tract, while betacyanins may support phase II liver detox enzymes.  Buckwheat: Complete Protein and Robust Nutrient Profile Despite its name, buckwheat (Fagopyrum esculentum) is not a grain and contains no wheat or gluten. It is a pseudocereal, related to rhubarb and sorrel, and is prized for its robust nutritional profile and adaptability in gluten-free diets.  Buckwheat is one of the few plant foods that provides a complete protein—meaning it contains all nine essential amino acids. This makes it particularly valuable for vegetarians, vegans, and anyone seeking high-quality protein without animal products.  Buckwheat contains resistant starch and soluble fiber, which support gut health, regulate bowel movements, and feed beneficial gut bacteria. Its fiber also contributes to slower glucose absorption, which helps regulate blood sugar levels and improve insulin sensitivity.  Buckwheat is high in rutin, a flavonoid known to strengthen capillaries, reduce blood pressure, and provide antioxidant protection to blood vessels. Magnesium, another heart-protective mineral found in buckwheat, helps relax blood vessels and improve circulation.  Thanks to its fiber and protein content, buckwheat promotes satiety, reduces cravings, and helps control appetite. Its low glycemic index supports stable energy levels without blood sugar spikes and crashes, making it ideal for weight management and sustained energy.  In addition to rutin, buckwheat contains quercetin and tocopherols, which provide antioxidant and anti-inflammatory benefits. These compounds have been studied for their role in reducing inflammation, lowering cholesterol, and supporting immune function.  Buckwheat is naturally gluten-free, making it a safe and nutritious grain alternative for people with celiac disease, non-celiac gluten sensitivity, or anyone seeking to reduce their gluten intake. Its anti-inflammatory properties may also support gut lining integrity.  Nutrient Spotlight: Magnesium Both Swiss chard and buckwheat are incredibly high in magnesium, a nutrient that is required for over 300 enzymatic reactions in the body- reactions which are crucial for DNA synthesis, muscle and nerve function, bone health and blood sugar stabilization.   Magnesium in supplements can be found in many different forms, such as magnesium glycinate, magnesium threonate and magnesium citrate. These forms of magnesium combine the magnesium ions with an amino acid like glycine or similar compounds to facilitate absorption across the digestive epithelium. The different forms of magnesium supplements are thought to have particular strengths or affinities within the body, such as sleep support and stress management, or muscle relaxation. Improved digestive absorption, however, does not necessarily translate into superior bioavailability if that magnesium isn’t able to effectively reach particular parts of the body, such as crossing the blood brain barrier.   Whole foods, such as Swiss chard and buckwheat, contain magnesium ions naturally held within the structure of the plant, primarily bound to chlorophyll. This naturally-occurring magnesium easily absorbed in the gut, and also demonstrates higher bioavailability within the nervous system than other forms of magnesium. Pre-Clinical Study on Magnesium-Deficient Patients In one pre-clinical study of magnesium-deficient subjects, administration of an extract of Swiss chard and buckwheat resulted in higher brain concentrations of magnesium than other forms of magnesium supplements, including magnesium threonate and glycinate.1  This higher brain concentration of magnesium indicates that magnesium sourced from whole foods is more effectively able to cross the blood brain barrier than the forms of magnesium commonly found in nutritional supplements. When using magnesium to support nervous system health, including the relief of anxiety and support for sleep pathways, bioavailability across the blood brain barrier is key for therapeutic efficacy.  Key Takeaways Swiss chard and buckwheat complement each other well in a nutrient-rich diet. While Swiss chard brings in chlorophyll, carotenoids, and blood-building minerals, buckwheat offers robust fiber, plant protein, and vascular-supportive flavonoids. Both foods are highly versatile: Swiss chard can be sautéed, added to soups, or blended into smoothies, while buckwheat can be cooked like rice, used in porridge, made into pancakes, or ground into flour for baking.  Swiss chard and buckwheat are more than just healthy—they’re functional foods that provide deep support for the cardiovascular system, metabolism, gut health, cognitive function, and overall vitality. Incorporating these two nutrient-dense foods into weekly meals offers a simple, affordable way to harness the healing power of nature and nourish the body at every level.    Did you know WholisticMatters is powered by Standard Process? Learn more about Standard Process’ whole food-based nutrition philosophy.   Learn More

Folate is a general term used to describe many different forms of vitamin B9. It is an essential water-soluble vitamin that plays a crucial role in many bodily functions, including DNA synthesis, DNA repair, cell division, and maintaining healthy red blood cells. It is particularly important for women of childbearing age as it helps prevent neural tube defects in the developing fetus. Folate is found naturally in plant foods where it is present in up to five different forms1: • 5-methyl-Tetrahydrofolate (5-MTHF) • 5-formyl-THF • 10-formyl-THF • Tetrahydrofolate (THF) • 5,10-methylene-THF Sources of Folate High sources of folate can be found in plants like collard greens, turnip greens, spinach, broccoli, beans, citrus fruits, and some algae, each providing various levels of formyl and methyl folates. Supplements that combine more than one plant source can offer a full spectrum of folate forms, covering the wide range of needs for folate metabolism. The need for a variety of folate forms has been studied in relation to depression, autism, autoimmune issues, and aging. In each of these conditions, the primary folate receptor may be blocked, requiring the use of alternate folate receptors and transport mechanisms, some of which have a higher affinity for formyl forms of folate.2 Folate Supplement Considerations Various dietary supplement folate products are available. Most formulas contain isolated, synthetic methylated folate. While potentially effective, these supraphysiological dosed supplements carry the potential to mask B12 deficiency or push sensitive patients into hypo- or hyper-methylated states. Supplements derived from natural, food-based folate sources may support a more balanced intervention, and offer multiple forms including both methyl and formyl folate.  Food folate supplements are typically lower dose, and less concentrated than isolated synthetics. Still, they are often preferred by those who desire supplementing vitamins and minerals in a form found in nature, with their whole-food matrix of naturally occurring nutrients and phytoactive components. Folic Acid Folic acid is a synthetic form of folate commonly used in dietary supplements and fortified foods. It is the most widely available form of vitamin B9, the most stable form, and the most well-studied. Folic acid is not found naturally in food but is used to fortify grains, such as bread, pasta, and cereals. The U.S. government began fortifying foods with folic acid in 1998 as part of a public health initiative to reduce the risk of neural tube defects (NTD). This fortification program has successfully reduced, but not eliminated, the incidence in the general population. Folic acid is very stable and easily absorbed, but it must undergo reduction and methylation to become the active form, 5-Methyltetrahydrofolate (5-MTHF). This conversion process requires two enzymes: dihydrofolate reductase (DHFR) and methylenetetrahydrofolate reductase (MTHFR). However, variations in the genes that code for these enzymes are quite common in the population. These variations (single nucleotide polymorphisms, or SNPs) can affect how efficiently those enzymes convert folic acid into 5-MTHF, leading to unmet folate needs and health consequences in some. While fortification has reduced the incidence of NTD, there are emerging concerns about the accumulation of unmetabolized folic acid (UMFA) in the bloodstream, especially in individuals with genetic variations.3 5-Methyltetrahydrofolate (5-MTHF) 5-MTHF, sometimes called methyl folate, can also be synthetically derived for supplement use. It is gaining popularity due to the increased awareness of DHFR and MTHFR gene variants. In such cases, taking a supplement that contains active folate can help bypass the need for conversion. The efficiency and safety of 5-MTHF has been well established in the literature,3 but the question of whether high doses interfere with uptake of natural sources remains to be answered. Folinic Acid (5-Formyltetrahydrofolate) Folinic acid (5-formyl THF) is another form of folate found in dietary supplements. It is more bioavailable than folic acid, as it can be readily converted into the active 5-MTHF form without needing the same enzymatic conversion that folic acid requires. While it is not as well-known as folic acid or 5-MTHF, folinic acid has been used in medical treatments, particularly in cases of cerebral folate deficiency (CFD) associated with depression, autism, autoimmune issues, and aging, and during chemotherapy to mitigate side effects.2,4 Because folinic acid is a formyl folate, the above uses support the case that multiple forms are needed in the diet.  Folate Clinical Takeaways Folate is essential to all aspects of life, and a daily supply is essential for biological processes to run smoothly. While food is the best source of folate and other nutrients, the standard American diet of processed and refined foods leaves the population to rely mostly on folic acid from fortified grains and cereals as their source. Whole foods provide a full spectrum of folate forms that work together to support the body’s needs in a balanced way. However, with the known incidence of genetic variations that slow the activation of folic acid, many people may benefit from supplementation with the active form or a whole-food form that supplies a full spectrum of natural folates to fill the nutritional gap.   Did you know WholisticMatters is powered by Standard Process? Learn more about Standard Process’ whole food-based nutrition philosophy.   Learn More

Consumption of a plant-based dietary supplement designed to support the body’s natural detoxification processes resulted in clinically meaningful and beneficial effects on quality of life and biomarkers of metabolic detoxification.

It’s the grain that’s on nearly everyone’s breakfast rotation – oats! Also known as Avena sativa, oats are widely cultivated in North America and Northern Europe. What is considered the “grain” is actually the edible seed of oat grass. While it’s less popular than wheat and rice around the globe, it is highly prized for its nutrient density and widely enjoyed as a cereal grain. The potential health benefits of oats are plentiful, and in this article we will share why.

The nutrition label does not tell the whole story of nutrient content, bioavailability, and utilization in the body. Nutrients consumed as part of a natural, whole food matrix provide benefits that go beyond those of individual vitamins and minerals. The combination of nutrients, bioactive compounds, and phytochemicals found in the whole food matrix can enhance nutrient absorption, increase bioavailability, and interact synergistically to provide health benefits to the body.

In this episode of the Medicinal Herbs podcast, host Daina Parent, ND, talks with naturopath and medical herbalist Berris Burgoyne about saffron.

In this episode of the Medicinal Herbs podcast series, naturopath and herbalist Jo Boyd joins host Daina Parent, ND, to celebrate an “unsung herbal hero” – garlic. This herb has a well-known culinary and medicinal history of use beyond eschewing vampires. Garlic ancient medicine uses extend back to centuries ago and continues to be a main staple in modern times as well for its numerous health benefits.