Chard: be surprised by 14 fantastic benefits of this ingredient

A vegetable rich in nutrients and with a characteristic flavor, Swiss chard is also known as white beet, despite not producing edible root like the vegetable of the same family. Possessing thick stem, long leaves in shades of green, which can be wavy or smooth, it has a bitter and slightly spicy flavor.

Very common in Mediterranean countries, this vegetable has an unknown origin, with reports of its popularity among Roman, Greek and Egyptian peoples. Another curiosity is that this is one of the most consumed foods in Korea, being presented in preserved form, known as kimchi.

14 amazing benefits of Swiss chard

Despite not being very popular in our country, this vegetable has several benefits if consumed regularly, deserving a chance to gain space on the weekly menu. Check out some of these benefits according to nutritionist Ana Paula Moura:

1. Its high nutritional value

Rich in nutrients, Swiss chard is often considered one of the most complete vegetables for food. In a 100 g serving of this vegetable, there are only about 20 kcal, 4.6 g of carbohydrates, 1.4 g of protein and 1.1 g of dietary fiber. Regarding the mineral salts present in this food, calcium, phosphorus, magnesium, manganese, iron and potassium stand out. As for vitamins, Swiss chard has vitamins A, C, E, K, and vitamins from the B complex (B1, B2, B3, B5 and B6).

2. Helps in weight loss

As the nutritionist reveals, Swiss chard has a low caloric value, making it a good choice of food to be added to a diet aimed at weight loss.

3. Constipation relief

“As it is a food that has a high content of dietary fiber, Swiss chard helps in the proper functioning of the intestine, relieving symptoms of constipation”, explains Ana Paula.

4. Antioxidant action

According to the professional, Swiss chard is one of the richest foods in antioxidants, substances responsible for fighting free radicals, which cause cell aging and more serious diseases such as cancer.

5. Helps regulate blood glucose

“This is another action resulting from its fiber-rich composition, which helps to keep blood glucose stable”, reveals the nutritionist.

6. Fights mood swings

Being rich in magnesium, chard ends up being related to better stress control, fighting insomnia and preventing headaches.

7. Protects the digestive tract

“Consuming this vegetable regularly helps to reduce inflammation of the gastrointestinal tract, in addition to regulating peristaltic movements of the intestine”, highlights the professional.

8. Improves heart health

In addition to the large amount of fiber, the nutritionist also highlights the presence of potassium, where the association of these nutrients will help protect the heart, improving the control of blood cholesterol levels.

9. Benefits for eye health

“As it is rich in carotenoids, Swiss chard helps with eye health, protecting against cataracts, macular degeneration, glaucoma and night blindness”, says Ana Paula.

10. Regulation of blood pressure

As the professional informs, this action is due to the combination of minerals present in Swiss chard, such as potassium, helping to regulate blood pressure.

11. Anti-inflammatory effect

“As this food is rich in vitamin C, it can prevent inflammation. A good example is to use it in the treatment of obesity, where the patient has chronic inflammation”, indicates the professional.

12. For good bone health

This vegetable has considerable amounts of calcium, as well as the presence of vitamin K and magnesium, substances that act directly in the maintenance of strong and healthy bones.

13. Improved immunity

Another feat guaranteed by the presence of vitamin C, which helps to improve the immune system, preventing a wide range of diseases.

14. Ensures a healthy brain

The vitamin K present in large amounts in Swiss chard acts directly in the maintenance of good brain and nervous system health.

Swiss chard is a food rich in mineral salts and vitamins, which improves health and maintains well-being. Insert this vegetable into your food routine now and check out all these benefits.

How to eat chard

According to the professional, this vegetable can be consumed in several ways. A good tip is to use it in salads, taking advantage of its leaves and stems. The leaves can be consumed raw, cooked or sautéed and the same preparation options can be used to make the most of their stem, avoiding waste. As it has a harder texture, it is still possible to use the stem in soups, juices, teas or even fried.

A good tip is to add this vegetable to various recipes, increasing its nutritional value. Good suggestions include oriental recipes, various stews and even the traditional cigar. It is worth remembering the importance of washing its leaves and stems well before consumption, avoiding possible poisoning.

Alerts about your consumption

The nutritionist reveals that there are no side effects of its consumption. According to her, it is recommended that patients with kidney problems such as stones consume this food in moderation, as this vegetable is rich in oxalate, a well-known producer of the popular “kidney stones”.

People who use anticoagulant medications should also avoid this food, as high concentrations of vitamin K can interfere with the action of the medication.

Easy access vegetable and striking flavor, it is simple to include this vegetable in your food routine. Add Swiss chard to your weekly menu and see all its benefits.

The information contained on this page is for informational purposes only. They do not replace the advice and follow-up of doctors, nutritionists, psychologists, physical education professionals and other specialists.