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Chard

Properties of chard

The chard It is one of the vegetables cataloged as green leafy vegetables for its main characteristics. The chard plants are very old, but nowadays they are usually used in areas of the European Mediterranean and the only parts that are consumed are the leaves and the so-called pencas.

Characteristics of chard

The chard stands out for their green color due to broad and long fleshy leaves that make it up, as well as white stems denominated pencas. The taste of chard It’s similar to spinach, although it’s a bit softer.

This vegetable is usually cooked by cooking to then serve it as a single dish of boiled seasoning, as the garnish for other dishes, or sautéed as an ingredient of a scrambled meal with other foods.

Nutritional information for Chard

1 serving (36 gr.)
Calories 7 kcal
Fat 0.07 g
Proteins 0.65 g
Carbohydrates 1.35 g
Sugar 0.40 g
Fiber 0.6 g
Cholesterol – mg

See complete nutritional information

Caution: In case of suffering symptoms of diarrhea or gastrointestinal problems, it is not advisable to consume this vegetable, since it has digestive properties that can cause a worsening of the symptoms.

Properties of Chard

Benefits of Chard

Thanks to the large number of vitamins they have, Swiss chard is used to protect the eyesight and to reduce stomach acidity. It is also a vegetable recommended for the diet of people with diabetes or heart problems.

Availability of Chard

This vegetable is available all year round, although its boom is at the end of autumn and the beginning of spring. In addition to fresh, Swiss chard can also be bought frozen,

advice: Choose the Swiss chard that has bright green leaves and is not withered. They can be stored in the refrigerator, but not washed and in a bag punched in the lower vegetable drawer, but not mixed with fruits.

Recipes with chard

You can use the Chard as an ingredient for the following recipes:

Chard juices

Swiss chard can be used in juices if passed through the blender.

Chard Smoothies

The chard leaves can be chopped and cut into strips and added to the blender as an ingredient in a smoothie.

the chard as a natural remedy

the Chard It can be used as a natural remedy to fight the following ailments:

Nutritional information for Chard

1 serving (36 gr.) 100 gr.
Calories 7 kcal 19 kcal
Fat 0.07 g 0.2 g
Saturated fats 0.011 g 0.03 g
Polyunsaturated fats 0.025 g 0.07 g
Monounsaturated fats 0.014 g 0.04 g
Proteins 0.65 g 1.8 g
Carbohydrates 1.35 g 3.74 g
Sugar 0.40 g 1.1 g
Fiber 0.6 g 1.6 g
Cholesterol – mg – mg
Minerals
Calcium 18 mg 51 mg
Iron – mg – mg
Sodium 77 mg 213 mg
Potassium 136 mg 379 mg
Magnesium 29 mg 81 mg
Match 17 mg 46 mg
Zinc 0.13 mg 0.36 mg
Vitamins
Vitamin A 2202 IU 6116 IU
Vitamin C 10.8 mg 30 mg
Vitamin D 0.0 μg 0 μg
Vitamin B1 (Thiamine) 0.014 mg 0.04 mg
Vitamin B6 0.036 mg 0.099 mg
Vitamin B sub 12 – μg – μg
Vitamin E 0.68 mg 1.89 mg
Vitamin K 298.8 μg 830 μg
Folate (folic acid) 5 μg 14 μg
Beta Carotene 1313 μg 3647 μg
Water 33.36 g 92.66 g
Caffeine 0 mg 0 mg

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