Get to know Swiss chard: Nutrition facts, health benefits and active components
09/15/2020 / By Skye Anderson / Comments
Get to know Swiss chard: Nutrition facts, health benefits and active components

Cruciferous vegetables have been in the spotlight for quite some time. Together with allium vegetables, they are known for their cancer-fighting abilities, among other beneficial properties. But oftentimes, when researchers study cruciferous vegetables or health articles mention them, they highlight broccoli, Brussels sprouts, cabbages and kale. Only a few shine a spotlight on Swiss chard, another cruciferous vegetable that’s considered a nutrient powerhouse and a superfood in its own right. If you’re curious about what this leafy green has to offer, read on and find out.

Swiss chard: Fast facts and history

Swiss chard, or simply chard, is sometimes called silverbeet. It is often used as a substitute for spinach. Although what we usually eat are just the leaves and stems of Swiss chard, every part of this vegetable, including its roots, is edible.

Many gardeners like having Swiss chard in their gardens because of its decorative leaves. It is also one of the easiest vegetables to grow. Some use the names Swiss chard and silverbeet to differentiate between chard varieties, as the vegetable can either have colorful stems and veins or appear plain with only dark-green leaves and white stems. Silverbeet usually refers to the plain ones while Swiss chard refers to the colorful ones.

Despite its name, Swiss chard’s origin can be traced to the Mediterranean island of Sicily. Some say this veggie is only called Swiss chard because it was named by a Swiss botanist, but records suggest that Swiss chard was given this name around the 19th century because producers wanted to market it differently from the French chard.

Swiss chard didn’t start growing in American and European gardens until the 1830s, and the U.S.  only increased its production of this vegetable around the late 1860s. Like carrots and beets, Swiss chard is a biennial crop that can do well in cold or hot temperatures.

Swiss chard: Nutritional profile and health benefits

In a recent study, researchers studied the nutrient and phytochemical content of a variety of Swiss chard that grows in Tunisia. They focused specifically on its antioxidant properties as well as its ability to stop the activity two enzymes, namely, a-amylase and a-glucosidase. a-Amylase is responsible for converting starch into sucrose and maltose, which are further broken down by a-glucosidase into simple sugars like glucose in the gut.

The researchers reported that Tunisian wild Swiss chard leaves contained mostly complex carbohydrates, especially dietary fiber. The leaves were also particularly rich in magnesium, iron and calcium but low in sodium. Chemical analyses revealed that the wild Swiss chard leaves are rich in phytochemicals like non-terpene derivatives and sesquiterpene hydrocarbons. They also contained active compounds like myricitrin, p-coumaric acid and rosmarinic acid, all three of which are known for their antioxidant and anti-inflammatory properties.

Further analysis of the extract obtained from Swiss chard leaves confirmed that the vegetable has antioxidant properties. The extract was also able to inhibit the activities of a-amylase and a-glucosidase, which suggests that wild Tunisian Swiss chard leaves have potential anti-diabetic properties. These findings highlight the potential health benefits of wild Swiss chard, which it owes to its active components.

Aside from active plant nutrients, the Swiss chard you can find in groceries also contains plenty of essential nutrients. One cup or 175 g of cooked Swiss chard can give you:

  • Calories: 35
  • Protein: 3.3 g
  • Carbs: 7 g
  • Fiber: 3.7 g
  • Vitamin A: 214 percent of the Reference Daily Intake (RDI)
  • Vitamin C: 53 percent of the RDI
  • Vitamin E: 17 percent of the RDI
  • Vitamin K: 716 percent of the RDI
  • Calcium: 10 percent of the RDI
  • Copper: 14 percent of the RDI
  • Magnesium: 38 percent of the RDI
  • Manganese: 29 percent of the RDI
  • Iron: 22 percent of the RDI
  • Potassium: 27 percent of the RDI

Just a small serving of this nutrient powerhouse can help you meet your daily requirement for vitamins A and K and nearly fulfills the recommended dietary intake (RDI) for vitamin C. This makes Swiss chard a great immune booster. This superfood is also low in calories, so it’s great for people who are aiming to lose weight.

Here are some other health benefits offered by this nutritious veggie:

  • It is a great source of antioxidants
  • It is loaded with fiber
  • It is an excellent source of vitamin K
  • It promotes heart health by lowering blood cholesterol and blood pressure
  • It helps lower blood sugar

Cooking with Swiss chard

Swiss chard can be eaten raw or cooked, depending on your preference. It also has a mild taste that makes it a perfect and colorful addition to any recipe.

While Swiss chard may not be as tender as spinach, it works just as well in any dish, which is why it is often used as a spinach substitute. Swiss chard is also easy to prepare: Just saute it in olive oil for a few minutes and you’re good to go!

Here’s another simple Swiss chard recipe that involves only sauteing. This healthy recipe takes only 15 minutes to cook. (h/t to SimplyRecipes.com)

Ingredients:

  • A large bunch of fresh Swiss chard
  • 2 tablespoon extra virgin olive oil
  • 1 clove garlic, sliced
  • A pinch of dried crushed red pepper
  • 1/4 teaspoon whole coriander seeds (optional)

Preparation:

  1. Prep Swiss chard by rinsing the leaves thoroughly, then separate the thick stem from the leaves.
  2. Cut the colorful stem into bite-size pieces and chop the leaves into strips.
  3. Set your stove to medium-high and warm up the olive oil. Stir in the garlic, crushed red pepper and, if available, the coriander seeds, into the pan.
  4. Saute for about 30 seconds or until the garlic is fragrant.
  5. Add the bite-size stalks and cover the pan. Let it cook for 3 to 4 minutes.
  6. Add the chopped leaves and stir with the oil and garlic. Let it cook for 3 to 4 more minutes with the lid on, then stir.
  7. Give it a taste and if the chard still needs a bit more cooking, put the lid back on and cook for a few more minutes. Enjoy.

Swiss chard is a leafy vegetable that has it all. It is teeming with fiber, vitamins, minerals and antioxidants that are good for your body. You can have it in different ways: sauteed or added to your salad, stir-fry, pasta and many more.

Swiss chard can help lower your risk of certain chronic diseases, support your weight loss plans, help you maintain healthy blood sugar levels and boost heart health. It’s a versatile vegetable that goes well with many foods and will surely add life and color to your diet.

Sources: 

FSI.ColoState.edu

DPI.wi.gov [PDF]

ScienceDirect.com

IJPSR.com

Healthline.com

SimplyRecipes.com

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