The Marvels of Chard: Characteristics, Health Benefits, and Nutritional Breakdown
Swiss chard, commonly referred to as just “chard,” is a leafy green vegetable that’s high in nutritional value and is often overlooked in favor of its more popular counterparts like spinach or kale. But chard is a nutritional powerhouse in its own right and offers a variety of health benefits. Here’s everything you need to know about this underrated green.
Characteristics
- Type: Leafy Green Vegetable
- Origin: Mediterranean Region
- Color: Green leaves with stalks that can range from white to red to yellow
- Shape: Large, broad leaves
- Taste: Mildly bitter, somewhat similar to beet greens
- Texture: Tender leaves and crunchy stalks
- Growing Season: Late spring to late fall
- Storage: Keep refrigerated for up to 1 week
- Cooking Methods: Steamed, boiled, sautéed, or raw in salads
Health Benefits
1. Nutrient-Rich
Chard is loaded with vitamins A, C, and K, as well as several essential minerals.
2. Promotes Digestive Health
High in fiber, chard aids in digestion and helps maintain bowel regularity.
3. Boosts Immunity
The vitamin C content in chard is excellent for boosting the immune system.
4. Bone Health
The vitamin K in chard helps in the regulation of bone mineralization.
5. Antioxidant Properties
Chard contains various phytonutrients that possess antioxidant properties.
6. Good for Heart Health
Potassium and magnesium in chard contribute to heart health by regulating blood pressure.
Nutritional Table (Per 100g Serving)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 19 | 1% |
| Protein | 1.8g | 4% |
| Total Fat | 0.2g | <1% |
| Carbohydrates | 3.7g | 1% |
| Fiber | 1.6g | 6% |
| Sugar | 1.1g | – |
| Calcium | 51mg | 5% |
| Iron | 1.8mg | 10% |
| Magnesium | 81mg | 20% |
| Phosphorus | 46mg | 7% |
| Potassium | 379mg | 11% |
| Sodium | 103mg | 4% |
| Zinc | 0.4mg | 4% |
| Vitamin A | 6116IU | 122% |
| Vitamin C | 30mg | 50% |
| Vitamin K | 830mcg | 1037% |
| Folate | 14mcg | 4% |
With its exceptional nutritional content and versatility in recipes, chard is a must-add to your dietary rotation. Whether you’re cooking up a veggie stir-fry or tossing a green salad, chard brings both flavor and health benefits to the table.
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