Combining Two Super Crops: Buckwheat and Swiss Chard

June 24, 2019 • 1 min read

What is the nutritional outcome when you combine Swiss chard and buckwheat? A colorful variety of amino acids, macronutrients, micronutrients, and phytonutrients.

Buckwheat* is rich with iron (33%), magnesium (19%), manganese (13%), vitamin K (11%), potassium (7%), and a handful of other nutrients. Swiss chard* is also a great source of iron, magnesium, vitamin K, and potassium, and it is also dense with selenium (18%).

Buckwheat and Swiss chard also share a few phytonutrients, including carotenoids (beta-carotene, lutein, zeaxanthin), chlorophyll, and flavonols (quercetin). Buckwheat also contains anthocyanidins, while Swiss chard is a great source of lignans and betalins.

Buckwheat and Swiss chard are also sources of protein, with their total protein value coming in at 12.25 grams and 25.81 grams per 100 grams of dry extracted material, respectively.

Eating a diet packed with whole foods like buckwheat and Swiss chard provides a natural delivery system for nutrients in food to be absorbed in the body. Nutrients from whole foods are delivered in a natural matrix of protein, fat, and fiber – improving bioavailability and maximizing the “bang for your buck” with each meal.

Learn more about the whole food advantage in this animation.

For more on the nutritional profiles of buckwheat and Swiss chard as well as a handful of other nutritious crops, check out the brand new Color of Food series on WholisticMatters.com. This new set of resources is designed to improve understanding of the significance of phytonutrient and nutrient gaps, the GAE connection, the whole food advantage, and the role of specialty crops and the Farm Bill to provide the tools needed to make conscious decisions about our health and the health of the people around us.

Check out the Color of Food series, including a breakdown of nutrient and phytonutrient profiles for buckwheat and Swiss chard, here.

Learn more about how you can benefit from healthy ingredients like Swiss chard and buckwheat.

*Per 5 grams of dry material

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