Chard: general characteristics
Swiss chard is a herbaceous plant belonging to the Chenopodiaceae family, just like the beet, or Beta vulgaris. A native of southern Europe and North Africa, then spread to America and Asia, chard grows wild in many regions of the Mediterranean, although in our area is mostly cultivated as garden plant.
There are many varieties of this vegetable is cultivated since virtually all areas of the world with temperate climate, preferably in a deep and fresh soil, which should be kept moist and very drained, with no standing water. The sowing of sugar beet occurs twice a year: the first in February, so that the plant can mature during the summer, the second in September in order to perform the collection during the spring. To develop in the best way is necessary to plant the seedlings of beet distance of about 50 centimeters apart.
In general there are two main types of chard: chard and beet leaves. Chard leaves have a dark green color and has a very large and fleshy stem, while the beet leaves has the smallest coastline but it has the most developed leaves and a bright green color.
The beets have an annual or biennial life cycle: the collection of the edible part of the plant is done by cutting the leaves, when they reach about 20 centimeters in length. The roots remain untouched in the ground so that we can develop a new foliage. This type of collection is not, however, valid for all varieties: for example, the beets in large costs, are collected by removing the whole plant.
Chard: properties and benefits
The chard has considerable nutritional properties, is constituted for the most part by water and does not present any type of cholesterol: This property makes it particularly digestible and indicated to counteract obesity situations.
Despite its lightness, chard, however, provides a good energy intake, thanks to the composition of many minerals, among which are relevant potassium, magnesium, iron and calcium. Also notable is the presence of vitamins K, A and C, seen in the leaves and from which you can benefit by avoiding to cook at high temperatures and preferring steaming or with some water, in order not to disperse the nutrients.
Chard has refreshing and diuretic properties: it is indicated in cases of cystitis and kidney disease because it promotes the elimination of toxins and excess fat that accumulates in the body. In addition, Swiss chard also stimulates the production of gastric juices and bile and promotes digestion. Thanks to the small fibers, chard has regulatory properties of intestinal motility and helps fights effectively constipation.
Noteworthy also is the antioxidant properties of beets: these vegetables contain beta-carotene, vitamin E, vitamin C, zinc, lutein, zeaxatina, quercetine and many other substances that help prevent aging. Very appreciated also anticancer properties thanks to the presence of chlorophyll which acts with a protective function, and anti-anemic, thanks to the presence of folic acid and iron.
The benefits that the beet provides the body are many. In fact, the chard is in fact rich in fibers, and thus promotes bowel regularity, and is also rich in lutein and beta-carotene, and for this reason also effective as an antioxidant.
The abundance of vitamin K present in the beets is considered an effective help to maintain the proper functioning of the brain that is the nervous system, because it is fundamental in the development of the myelin sheath, the layer that protects nerves.
The beets are good for the eyes and the sight because they are an important source of lutein, an antioxidant useful for eye health that can help delay the development of eye diseases related to aging.
These vegetables also are monitoring your blood pressure, because rich in potassium and should therefore must assume the right amount every day. They are also a good source of iron, an important element to keep in shape the circulatory system and avoid the risk of anemia. Enrich your diet with beets and other vegetables iron-containing greatly helps to avert the risk.
The beets are rich in biotin, an essential vitamin to help the growth and health of hair. Thanks to biotin and other substances useful in the beets is favored the production of sebum by the follicles and the hair are kept in health. Finally, the presence of vegetable fibers is also useful to regulate glucose levels in the blood.
Chard: nutritional values and calories
Quantity per 100 grams:
19 calories
Water 89 g
Fat 0.2 g
Cholesterol 0 mg
Carbohydrates 3.7 g
Dietary Fiber 1.6g
Sugar 1.1 g
Protein 1.8 g
Sodium 213 mg
Potassium 379 mg
Calcium 67 mg
Phosphorus 29 mg
Iron 2 mg
Magnesium 80 mg
Vitamin A 263μg
Vitamin C 24 mg
Vitamin K 830μg
Chard: all uses
The use of chard in the kitchen has increased greatly, and it is a food product in nearly all its components. First of all, it is good to distinguish two main types of chard: the first is the beet cutting, commonly known herb that has broad leaves with large ribs, the second is the chard, which instead has very long stems and is of white, but is commercially available in purple, red or yellow. The beet is used in the kitchen in the form of contour or as an ingredient for the preparation of tasty and nutritious dishes: it is important to emphasize that, in the preparation, it is essential to prevent them dispersed its nutrients, valuable for the health of the organism. To obviate this drawback, it is necessary to use appropriate cooking methods, such as steaming or boiling, taking care to use a quantity of water not excessive.
Besides that in the kitchen, the beets can also be used to implement a series of natural remedies DIY very effective. Among these remedies the best known is the decoction of beets, mentioned for its diuretic properties, but also ideal as an adjunct to inflammation of the urinary system. In addition, the beets are also shown to alleviate the problem of constipation and that of hemorrhoids. And 'possible to prepare a decoction with the chard and cook 50 g of leaves in 1 liter of water for about 20 minutes, then strain. Drink 2 cups of decoction a day until the disappearance of the disorder.
Another effective remedy involves the preparation of boiled beets, chopped and let it cool: after a few minutes to a compound to be applied on boils, abscesses or even ugly and annoying sunburn. Their effect is virtually immediate, and soothes significantly the burning or inflammation.
Chard: contraindications and side effects
Chard has no particular contraindications or side effects, but it is preferable not to use it from pregnant women for its uterus-stimulating action that could lead to unpleasant consequences. In addition, it is also not recommended for people who have problems and calculations cholecystitis. As can happen with other foods, some people may be allergic to sugar beet and its consumption may cause rashes and even swelling.
