Swiss chard
nutrition
facts
Succulent
swiss chard, also
known as spinach
chard or silverbeet,
is a popular green leafy vegetable of European
origin. Botanically, it belongs to the beet family, the
same family, which
also includes table beets, sugar beets, garden
beets etc.
Scientific name: Beta vulgaris, Cicla group.
Chard is an annual crop widely grown
greens around
Mediterranean region and is available at its best during summer season
from June until November months.
Chard plant features distinctly
large
dark green leaves with well-developed edible stalks. Generally, chard
leaves are
harvested at various stages of maturity. While whole plant with tender
young leaves harvested for salad preparation; individual matured large
sized leaves with slightly tougher stems picked up for sautéing and
cooking.
Swiss chard comes in variety of types based on
their shiny, crunchy
stalks or petiole:
- Red stalk: Charlotte,
Rhubarb Chard.
- Multi-colored stalk: Bright Lights (white,
orange, yellow, purple,
pink).
Health
benefits of Swiss chard
-
Swiss
chard, like spinach,
is the store-house of many phytonutrients that have health promotional
and disease prevention properties.
-
Chard is very
low in calories (19
kcal per 100 g fresh, raw leaves) and fats, recommended in cholesterol
controlling and weight reduction programs.
-
Chard
leaves are an
excellent source of anti-oxidant vitamin, vitamin-C.
Its fresh leaves provide
about 33% of recommended levels per 100 g. As an anti-oxidant, vitamin
C helps to quench free radicals and reactive oxygen species (ROS)
through its reduction potential properties. Research studies suggests
that
regular
consumption of foods rich in vitamin C helps maintain normal connective
tissue, prevent iron deficiency, and also helps body develop resistance
against infectious agents by boosting immunity.
-
Chard is one of the excellent
vegetable
sources for vitamin-K;
100 g provides about 700% of recommended intake. Vitamin K has
potential role bone health by promoting osteotrophic (bone formation
and strengthening)
activity. Adequate vitamin-K levels in the diet
helps limiting neuronal damage in the brain; thus, has established role
in the treatment of patients suffering from Alzheimer's
disease.
-
It
is also rich source of
omega-3 fatty acids; vitamin-A
and
flavonoids
anti-oxidants like ß
carotene, α-carotene, lutein and zeaxanthin.
-
It
is also rich
in
B-complex group of vitamins such as folates, niacin, vitamin B-6
(pyridoxine),
thiamin and pantothenic acid that are essential for optimum cellular
metabolic functions.
-
It
is also rich source of
minerals like copper, calcium, sodium, potassium, iron, manganese and
phosphorus. Potassium
is an
important component of cell and body fluids that helps controlling
heart rate and blood pressure by countering effects of sodium.
Manganese is used by the body as a co-factor for the antioxidant
enzyme,
superoxide
dismutase. Iron
is required for cellular oxidation and red blood cell formation.
Regular
inclusion of swiss
chard in the diet is found to prevent
osteoporosis, iron deficiency anemia, vitamin A deficiency and
believed to protect from
cardiovascular diseases and colon and prostate cancers.
See the table below for in depth analysis
of nutrients:
Swiss chard (Beta vulgaris sub sp. vulagaris) fresh,
raw leaves, Nutritiove value per 100 g.
(Source: USDA National
Nutrient data base)
| Principle |
Nutrient
Value |
Percentage
of
RDA |
| Energy |
1% |
19 Kcal |
| Carbohydrates |
3.74 g |
3% |
| Protein |
3.27 g |
6% |
| Total Fat |
0.20 g |
1% |
| Cholesterol |
0 mg |
0% |
| Dietary
Fiber |
1.6 g |
4% |
| Vitamins |
|
|
| Folates |
14 mcg |
4.5% |
| Niacin |
0.400 mg |
2% |
| Pantothenic
acid |
0.172 mg |
3% |
| Pyridoxine |
0.99 mg |
7.5% |
| Riboflavin |
0.090 mg |
7% |
| Thiamin |
0.040 mg |
3% |
| Vitamin A |
6116 IU |
204% |
| Vitamin C |
30 mg |
50% |
| Vitamin E |
1.89 mg |
12.5% |
| Vitamin K |
830 mcg |
692% |
| Electrolytes |
|
|
| Sodium |
213 mg |
14% |
| Potassium |
379 mg |
8% |
| Minerals |
|
|
| Calcium |
51 mg |
5% |
| Copper |
0.179 mg |
20% |
| Iron |
1.80 mg |
22.5% |
| Magnesium |
81 mg |
20% |
| Manganese |
0.366 mg |
16% |
| Phosphorus |
46 mg |
6% |
| Selenium |
0.9 mcg |
1.5% |
| Zinc |
0.39 mg |
3% |
| Phyto-nutrients |
|
|
| Carotene-ß |
3647 mcg |
-- |
| Carotene-α |
45 mcg |
-- |
| Lutein-zeaxanthin |
11000 mcg |
-- |
Selection
and storage
Swiss
chard is available at its
best during summer months
from June until October. Chard can be harvested while the leaves are
young and tender or after maturity when they are larger and have
slightly tougher stems. In the store, buy fresh chard leaves featuring
crispy, crunchy, brilliant dark green color.
Chard is
extremely perishable leafy vegetable, therefore, should be used
quickly once harvested. If at all to store in the
refrigerator, set temperature below 35 degree F and high humidity level
to maintain vitality.
Preparation and
serving methods
As
in spinach,
chard leaves
should be washed thoroughly in clean running
water and rinsed in saline water for about 30 minutes in order to
remove soil, dirt and any insecticide/fungicide residues.
Here are some
serving tips:

|
 |
Swiss chard-salmon recipe.
(Photo-by selena)
|
Potato-soy pie with chard.
Photo courtesy: George Kelly. |
-
Fresh young
chard can be used raw in
salads.
-
Mature chard leaves and stalks are typically
cooked, braised or sautéed; the bitter flavor fades with cooking.
However,
antioxidant properties of chard are significantly decreased on
steaming, frying and boiling.
-
Silverbeet pie, with pistachio, raisins, cheese
stuffing (filling) is a favorite Italian and Mediterranean regions.
Safety
profile
-
Because of its high vitamin
K content, patients
taking anti-coagulants such as warfarin are encouraged to avoid this
food since it increases the vitamin K concentration in the blood, which
is what the drugs are often attempting to lower. This effectively
raises the effective dose of the drug and causes toxicity.
-
Chard
contains oxalic acid,
a naturally
occurring substance found in some vegetables which may crystallise as
oxalate stones in the urinary tract in some people. It is, therefore,
advisable to avoid eating chard in people with known oxalate urinary
tract stones. Adequate intake of water is therefore advised to
maintain normal urine output.(Medical
disclaimer)
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