9. Swiss Chard
Swiss chard has dark-green leaves with a thick stalk that is red, white, yellow or green. It’s often used in Mediterranean cooking and belongs to the same family as beets and spinach.
It has an earthy taste and is rich in minerals and vitamins, such as potassium, manganese and the vitamins A, C and K.
Swiss chard also contains a unique flavonoid called syringic acid — a compound that may be beneficial for lowering blood sugar levels.
In two small studies in rats with diabetes, oral administration of syringic acid for 30 days improved blood sugar levels.
However, it’s important to note that these were minor animal studies and that human research supporting the claim that syringic acid may aid blood sugar control is lacking.
While many people typically throw away the stems of the Swiss chard plant, they’re crunchy and highly nutritious.
Next time, try adding all parts of the Swiss chard plant to dishes such as soups, tacos or casseroles.
SUMMARYSwiss chard is rich in color and often incorporated into Mediterranean cooking. It contains the flavonoid syringic acid, which may be beneficial for reducing blood sugar levels. However, human-based research on its effectiveness is lacking.
10. Arugula
Arugula is a leafy green from the Brassicaceae family that goes by many different names, such as rocket, colewort, roquette, rucola and rucoli.
It has a slightly peppery taste and small leaves that can easily be incorporated into salads or used as a garnish. It can also be used cosmetically and medicinally.
Like other leafy greens, it’s packed with nutrients such as pro-vitamin A carotenoids and vitamins B9 and K.
It’s also one of the best sources of dietary nitrates, a compound that turns into nitric oxide in your body.
Though the benefits of nitrates are debated, some studies have found that they may help increase blood flow and reduce blood pressure by widening your blood vessels.
SUMMARYArugula is a leafy green vegetable that goes by several different names, including rocket and rucola. It’s rich in vitamins and naturally occurring nitrates, which may help reduce blood pressure and improve blood flow.