Nutritional value of Swiss Chard
Nutritional value of Swiss Chard
Swiss chard (Beta vulgaris var. Cicla) is a variety of beetroot, a plant belonging to the Chenopodiaceae family.
Features –
The Chard from the coast Chard from the coast is a variety of Beta vulgaris; it is a herbaceous plant both biennial and annual, with large bright green leaves. The stems are white, red or yellow depending on the variety.
This vegetable is eaten cooked and also called chard or, more rarely, bida.
It has a sweet taste and the leaves and the tender and fleshy part of the core are eaten.
You can consume the whole plant including the leaves and the stem. The leaves are harvested when they are still small (less than 20 cm).
Nutritional factsheet –
The chard is very rich in vitamins, especially A and C and also K, it also contains fiber, folic acid and mineral salts.
The following are the average nutritional values per 100 g of substance:
– Energy 20 kcal (80 kJ);
– Protein 1.88 g;
– Total Carbohydrates 4.13 g;
– Sugars 1.1 g;
– Fiber 2.1 g;
– Total Fat 0.08 g;
– Water 92.65 g.
As for the Vitamins we have:
– Vitamin A 306 µg;
– Thiamine (Vit. B1) 0.034 mg;
– Riboflavin (Vit. B2) 0.086 mg;
– Niacin (Vit. B3) 0.36 mg;
– Pantothenic acid (Vit. B5) 0.163 mg;
– Vitamin B6 0.085mg;
– Folic acid (Vit. B9) 9 mg;
– Vitamin C 18 mg;
– Vitamin E 1.89 mg;
– Vitamin K 327.3 µg.
Finally the minerals:
– Calcium 58 mg;
– Iron 2.26 mg;
– Phosphorus 33 mg;
– Magnesium 86 mg;
– Manganese 0.334 mg;
– Potassium 549 mg;
– Sodium 179 mg;
– Zinc 0.33 mg.
Property –
Chard is a very popular vegetable since, as seen, it contains vitamins, fiber, folic acid and mineral salts. The outer leaves, which are the greenest, contain the greatest amount of vitamins and carotene. It also contains oxalic acid.
Due to its richness in calcium, potassium, fiber and vitamins A and C it has remineralizing properties.
The presence of good concentrations of vitamins, especially A and C and also K, acts on bone strengthening and participates in the protection of the nervous system. Furthermore, they are characterized by a good presence of mineral salts, such as iron and above all potassium. This is very important because it allows beets to play a role in regulating blood pressure and makes them part of a diet designed for those suffering from arterial hypertension. The high concentration of iron, on the other hand, makes them an allied estimate against anemia.
To keep its organoleptic qualities and nutritional contents intact, it is advisable to cook the chard with as little water as possible. This is because the chard are foods that already have a low energy intake in themselves, cooking them with a lot of water contributes to the release of most of their nutrients and therefore to their “depletion”. Furthermore, since they have practically no cholesterol, they are easily digestible foods.
Chard also has positive diuretic actions and for this reason it is often indicated as a food to be included in your diet in case of cystitis problems or kidney dysfunction as it promotes the elimination of toxic substances.
In addition, the presence of many fibers promotes the regulation of bowel activity and glucose levels and also contributes to increasing the sense of satiety.