Swiss Chard: Characteristics and Properties

Swiss chard stands out for its vibrant color and nutritional properties

Swiss chard is a popular variety distinguished by its bright color and its nutritional properties. This vegetable is rich in essential nutrients such as vitamins, minerals and antioxidants, making it a great option to add to a healthy diet. Plus, its sweet, slightly bitter flavor makes it versatile in the kitchen, as it can be prepared in a variety of ways.

To get an idea of ​​the quality of this vegetable, we will discuss in this article the characteristics and benefits of red chard, as well as some cooking tips. If you want to know how this vegetable can be a great addition to your diet and lifestyle, keep reading.


What is Swiss chard?

Red chard can be eaten raw or cooked.

Swiss chard is a variety of Swiss chard (vulgar beta) which are characterized by dark red leaves. They are a rich source of nutrients, including vitamins A, C, K and antioxidants. Plus, Swiss chard is low in calories and contains dietary fiber, making it a great option to supplement a healthy diet.

Regarding the physical appearance, red chard has a similar appearance to other varieties of chard, but it is differentiated by its color. Swiss chard leaves are large and broad, with a sweet, slightly bitter flavor. The leaf veins are thick and fleshy and can be pale pink to dark red. Swiss chard also produces long slender edible stems. These stems taste similar to the leaves, but are crunchier and slightly sweeter.

In general, Swiss chard is a visually striking vegetable that it can add color and flavor to any dish. It is versatile in the kitchen and is a great option for a healthy, balanced diet.

How to eat Swiss chard?

Now that we know what Swiss chard is, how can we eat it? Well, this vegetable can be eaten raw in a salad or cooked as a garnish or main course. The most common way to prepare it is to steam it or sauté it with olive oil and garlic. The leaves and stems of these vegetables are edible and can be used in various culinary recipes. Here are some tips for eating Swiss chard:

  • Selection and storage: When buying Swiss chard, be sure to choose fresh, tender leaves without bruises or brown spots. To store, wrap Swiss chard in damp paper towel and store in the refrigerator for up to three days.
  • Preparation: Before cooking, rinse the Swiss chard leaves and stems under cold running water to remove any dirt or grit. Trim the stems from the leaves and cut them into evenly sized pieces, as the stems may take longer to cook than the leaves.
  • Food: Swiss chard can be cooked in a variety of ways, such as steamed, sautéed with olive oil and garlic, or even in soups and stews. Cook the leaves and stems for about 5-7 minutes until tender. Avoid overcooking Swiss chard as this can reduce its nutritional value.
  • Combine: Swiss chard is very versatile in the kitchen and can be combined with other foods like feta cheese, tomatoes, onions and olives. They can also be added to salads, tortillas, pastas, rice dishes, soups and stews.

Swiss chard can be a healthy and delicious addition to a balanced diet. Be sure to wash them thoroughly before cooking, and experiment with different ways to prepare and combine them to find your favorite.

What are the properties of Swiss chard?

Swiss chard has many beneficial properties

Swiss chard, like other varieties of Swiss chard, is a nutritious and healthy food thanks to its multiple beneficial properties. Let’s see what they are:

  • Nutrition: Swiss chard is rich in nutrients important for health, such as vitamin A, vitamin C, vitamin K, iron, calcium, magnesium, potassium and fiber.
  • Antioxidant: Swiss chard contains a variety of antioxidants, including beta-carotene and other carotenoids, which help protect the body against cell damage and inflammation.
  • Bone health: Swiss chard’s high calcium content may benefit bone health, which may reduce the risk of osteoporosis and other conditions related to bone loss.
  • Cardiovascular health: Swiss chard is high in potassium, which may help maintain healthy blood pressure and reduce the risk of cardiovascular disease.
  • Digestion: The fiber in Swiss chard can help maintain a healthy digestive system and prevent constipation.
  • eye health: Swiss chard is rich in lutein and zeaxanthin, two antioxidants that have been shown to protect eye health and reduce the risk of age-related eye diseases such as macular degeneration.

chard planted in the garden

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Nutritional and medicinal properties of Swiss chard

Nutritional Values ​​of Swiss Chard

We already know a little more about Swiss chard and its properties. We also discussed how to prepare it for consumption. Suffice it to point out one detail that people are paying more and more attention to when choosing foods: nutritional values. Each 100 grams of this raw vegetable contains the following:

  • calories: 19
  • Proteins: 1.8g
  • Fats: 0.2g
  • Carbohydrates: 3.7g
  • Fiber: 2.1g
  • Sugars: 1.1g
  • Vitamin A: 268% of the recommended daily allowances
  • Vitamin C: 40% of the recommended daily intake
  • Vitamin K: 716% of the recommended daily allowances
  • Calcium: 10% of the recommended daily intake
  • Iron: 8% of the recommended daily intake
  • Potassium: 7% of the recommended daily intake

As we can see, Swiss chard is a very nutritious vegetable rich in vitamins, minerals and antioxidants. It is particularly rich in vitamins A and K, beneficial for the health of eyes, skin and bones. Plus, its high fiber content may help improve digestion and reduce the risk of chronic diseases like diabetes and heart disease.

Without a doubt, this vegetable should not be missing from our diet. Prepared correctly, it is delicious as a companion to any dish. And you, do you like Swiss chard?

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