benefits of swiss chard

Swiss chard is only one of three vegetables we recommend boiling to free up acids and allowing them to leach into the boiling water; this brings out a sweeter taste from the chard. Discard the boiling water after cooking; do not drink it or use it for stock because of its acid content. Use a large pot (3 quart) with lots of water and bring to a rapid boil. Add chard to the boiling water. If stems are more than 1 inch wide, cook them for 2 minutes before adding the leaves. If less than 1 inch in width you can boil the leaves and stems together for 3 minutes. Begin timing as soon as you place the chard in the pot if you are using 1 pound or less of chard. If you are cooking large quantities of chard bring the water back to a boil before beginning timing the 3 minutes. Do not cover the pot when cooking chard. Leaving the pot uncovered helps to release more of the acids with the rising steam.

Swiss chard is among a small number of foods that contain measurable amounts of oxalates, naturally occurring substances found in plants, animals, and human beings. When oxalates become too concentrated in body fluids, they can crystallize and cause health problems. For this reason, individuals with already existing and untreated kidney or gallbladder problems may want to avoid eating Swiss chard. Laboratory studies have shown that oxalates may also interfere with absorption of calcium from the body. Yet, in every peer reviewed research study we ve seen, the ability of oxalates to lower calcium absorption is relatively small and definitely does not outweigh the ability of oxalate containing foods to contribute calcium to the meal plan.

Swiss chard is an excellent source of vitamin K, vitamin A, vitamin C, magnesium, copper, manganese, potassium, vitamin E, and iron. It is a very good source of dietary fiber, choline, vitamin B2, calcium, vitamin B6, phosphorus, and protein. Additionally, Swiss chard is a good source of pantothenic acid, zinc, vitamin B1, vitamin B3, folate, and selenium.

In addition to the nutrients highlighted in our ratings chart, an in depth nutritional profile for Swiss chard is also available. This profile includes information on a full array of nutrients, including carbohydrates, sugar, soluble and insoluble fiber, sodium, vitamins, minerals, fatty acids, amino acids and more.

Succulent swiss chard, also known as spinach chard or silverbeet, is one of the popular green leafy vegetables of European origin. Botanically, it belongs within the beet family (Chenopodiaceae) of vegetables, which also includes table beets, sugar beets, garden beets, etc.

Chard is very low in calories (19 kcal per 100 g fresh, raw leaves) and fats, recommended in cholesterol controlling and weight reduction programs. Also unique among the health benefits from this chenopod vegetable has been its ability to help pancreatic cells regenerate. At this point research on the beta cells of the pancreas has been restricted to animal studies, and instead of food form chard, extracts from this plant have been used to evaluate potential benefits for the pancreas. Even though it s impossible to generalize from laboratory animals fed chard extracts to humans eating fresh chard, it s encouraging to see chard extracts providing this support to pancreatic beta cells. These cells, after all, are the cells responsible for production of insulin, and it s impossible for our blood sugar to be optimally regulated without the help of insulin.

Chard leaves are an excellent source of antioxidant vitamin, vitamin C. Its fresh leaves provide about 33% of recommended levels per 100 g. As a powerful water soluble antioxidant, vitamin C helps to quench free radicals and reactive oxygen species (ROS) through its reduction potential properties. Research studies suggest that regular consumption of foods rich in vitamin C help maintain normal connective tissue, prevent iron deficiency, and also help the human 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.

Choose chard that is held in a chilled display as this will help to ensure that it has a crunchier texture and sweeter taste. Look for leaves that are vivid green in color and that do not display any browning or yellowing. The leaves should not be wilted nor should they have tiny holes. The stalks should look crisp and be unblemished.

Do not wash Swiss chard before storing as the exposure to water encourages spoilage. Place chard in a plastic storage bag and wrap the bag tightly around the chard, squeezing out as much of the air from the bag as possible. Place in refrigerator where it will keep fresh for up to 5 days. If you have large batches of chard, you can blanch the leaves and then freeze them.