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.