Dark, leafy green vegetables are among the most nutrient-dense foods. The leaves and stalks of Swiss chard, in particular, provide an abundance of vitamins, minerals, and powerful plant compounds.
Although kale is often deemed the king of greens, Swiss chard is equally impressive for its wide array of nutritional benefits.
This article explains everything you need to know about Swiss chard, including its nutrients, health benefits, and potential downsides.
Swiss chard is a leafy green belonging to the Chenopodioideae family, which also includes beets and spinach (1).
Grown worldwide, it’s prized for its ability to grow in poor soils and its low need for water and light.
Although its name may lead you to believe it originated in Switzerland, Swiss chard is actually native to the Mediterranean (2).
There are many types of Swiss chard, some of which have colorful, jewel-toned stalks and veins that make this vegetable particularly pleasing to the eye.
Just 1 cup (175 grams) of cooked Swiss chard contains (3):
As you can see, a small serving of cooked Swiss chard covers your daily need for vitamin K and packs a hearty dose of vitamin A, vitamin C, and magnesium.
What’s more, Swiss chard is a good source of iron, copper, potassium, calcium, and vitamin E.
This green is not only loaded with nutrients but also extremely low in calories, so it’s a great option to help you maintain a moderate weight.
Swiss chard is high in antioxidants, which protect your body from free radicals that may lead to certain diseases (2).
Swiss chard’s many antioxidants include polyphenols, vitamin C, vitamin E, and carotenoid plant pigments such as beta carotene. These nutrients help protect cells from free radical damage (4).
Consuming a diet high in the antioxidants found in Swiss chard may decrease your chances of developing certain chronic diseases.
For example, in a review of 18 studies, researchers concluded that people with the highest intake of beta carotene had a significantly lower risk of lung cancer than those with the lowest intake (5).
For instance, a test-tube study found that kaempferol attacked pancreatic cancer cells by inducing cell death and reducing cancer cell growth (6).
Research shows that vitexin, another flavonoid found in Swiss chard, may help prevent heart disease by lowering blood pressure, reducing inflammation, and blocking the formation of blood clots (7).
For example, it feeds beneficial gut bacteria, promotes regular bowel movements, helps maintain healthy cholesterol levels, and slows digestion to stabilize blood sugar levels (8).
Health organizations like the American Heart Association and the American Diabetes Association generally recommend that adults consume at least 25–30 grams of fiber per day from food (9, 10).
Following a high fiber diet provides many health benefits and could be linked to a lower risk of heart disease and certain types of cancer (11, 12, 13, 14).
Additionally, some studies indicate that people who follow high fiber diets have significantly lower body weight than those on low fiber diets (15).
Baby Red Swiss chard contains high levels of vitamins C, K, E, beta-carotene, calcium and the minerals manganese and zinc. As noted, it also contains betalain. Betalain pigments have repeatedly been shown to support activity within the body’s detoxification process, activating and processing unwanted toxic substances.
What does Swiss chard taste like?
Swiss chard is often compared to spinach in terms of its unique flavor. It has an earthy, somewhat bitter taste when consumed raw and a slightly sweet, milder flavor when cooked.
How to freeze Swiss chard?
Swiss chard should be blanched before freezing, which helps preserve its flavor, texture, and color.
To freeze Swiss chard, wash it, separate the leaves from the stalks, and cook the Swiss chard in boiling water for 1–2 minutes.
Then, plunge the Swiss chard into ice water to stop the cooking process and drain it thoroughly before placing it in a plastic bag, removing as much air as possible, and freezing it.
Surprising Health Benefits Of Swiss Chard | How To Eat Swiss Chard
FAQ
What does chard do for your body?
What are the benefits of baby Swiss chard?
When should you not eat Swiss chard?
Is chard healthier cooked or raw?
Are baby chard leaves good?
Chard is a versatile vegetable like kale and spinach. Baby chard leaves are perfect for salads, with their tender texture. Mature leaves are tougher in texture and best for sautéed and braised dishes, but they are also perfect for soups, pastas, stews, egg dishes, quiches, casseroles, tortillas and frittatas.
Are there any benefits to eating curd during pregnancy?
Curd is a dairy product obtained by curdling milk with an acidic substance such as lemon juice or vinegar and draining off the liquid portion. The benefits of curd during pregnancy are evident from its nutritional contributions to the diet; such as, protein, vitamin A, vitamin B, folate, calcium, iodine, phosphorus, and choline. Curd contains calcium, phosphorus, and vitamin D, which are essential nutrients in bone and teeth formation of the fetus. Curd is also rich in the B vitamins; B2, B5, B6, B12, and folate, which is essential for fetal brain development and the prevention of neural tube defects. Dairy products contain another important mineral iodine. A deficiency in iodine may effect a child’s brain health. The amount of iodine in dairy products varies considerably and you won’t see it listed in the nutrition facts labels. A prenatal multivitamin ensures mom and baby are getting enough folate, iodine, iron, and choline, as well as many other nutrients that cannot always be achieved through a varied diet.
Is Chard good for You?
Research shows that chard is also one of the best sources of betalains, water-soluble plant pigments that have a wide range of desirable biological activities, including antioxidant, anti-inflammatory and anti-cancer properties.
Why should you cook Chard?
Cooking chard makes it more dense, offering 3 grams fiber per cup of cooked greens. Chard also has plenty of essential nutrients providing a range of health benefits. When cooked, chard is a good source of iron, an important nutrient for making hemoglobin, a protein in red blood cells that carries oxygen throughout the body.