Succulent Swiss chard, also known as spinach-chard or silver beet, is one of the popular green leafy vegetables of European origin. Botanically, it belongs within the beet family (Chenopodiaceae) of vegetables, which also includes table-beets, sugar-beets, garden-beets, etc.

Scientific name: Beta vulgaris, Cicla group.

Chard is an annual crop widely grown greens around Mediterranean region and is available at its best during summer season from June until November months.

Chard features distinctly large dark-green leaves with prominent petiole well-developed edible stalk. Generally, its leaves are harvested at various stages of maturity. While the whole plant with its tender young leaves can be harvested for salad preparation, individual large-size, mature leaves with slightly tough texture stem may be picked up for sautéing and cooking in dishes.

Swiss chard comes in variety of types based on their shiny, crunchy stalks and petiole:

Green stalk: Lucullus.

Red stalk: Charlotte, Rhubarb Chard.

Multi-colour stalk: Bright lights (white, orange, yellow, purple, pink).

Health benefits

Swiss chard, like spinach, is the store-house of many phytonutrients that have health promotional and disease prevention properties.

Chard is very low in calories (19 kcal per 100 g fresh, raw leaves) and fats, recommended in cholesterol controlling and weight reduction programs.

Chard leaves are an excellent source of antioxidant vitamin, vitamin-C. Its fresh leaves provide about 33% of recommended levels per 100 g. As a powerful water-soluble antioxidant, vitamin C helps to quench free radicals and reactive oxygen species (ROS) through its reduction potential properties. Research studies suggest that regular consumption of foods rich in vitamin C help maintain normal connective tissue, prevent iron deficiency, and also help the human body develop resistance against infectious agents by boosting immunity.

Chard is one of the excellent vegetable sources for vitamin-K; 100 g provides about 700% of recommended intake. Vitamin K has potential role bone health by promoting osteotrophic (bone formation and strengthening) activity. Adequate vitamin-K levels in the diet help limiting neuronal damage in the brain; thus, has established role in the treatment of patients suffering from Alzheimer's disease.

It is also rich source of omega-3 fatty acids; vitamin-A, and flavonoids anti-oxidants like ß-carotene, α-carotene, lutein and zeaxanthin. Carotenes convert to vitamin A inside the body.

It is also rich in B-complex group of vitamins such as folates, niacin, vitamin B-6 (pyridoxine), thiamin and pantothenic acid that are essential for optimum cellular metabolic functions.

It is also rich source of minerals like copper, calcium, sodium, potassium, iron, manganese and phosphorus. Potassium is an important component of cell and body fluids that helps controlling heart rate and blood pressure by countering effects of sodium. Manganese is used by the body as a co-factor for the antioxidant enzyme, superoxide dismutase. Iron is required for cellular oxidation and red blood cell formation.

Regular inclusion of chard in the diet has been found to prevent osteoporosis, iron-deficiency anaemia, and vitamin-A deficiency; and believed to protect from cardiovascular diseases and colon and prostate cancers.

Manage Diabetes: Perhaps one of the most important benefits of Swiss chard is its ability to regulate the blood sugar levels in our body. Syringic acid is one of the unique flavonoids found in Swiss chard, and it has a very unusual ability. It inhibits the activity of a specific enzyme named alpha-glucosidase. This means that less cards are broken down to simple sugars, which allows the blood sugar levels in the body to remain stable, and prevent the plunges and peaks that are so dangerous for diabetic patients, or for those people who are at a high risk of developing diabetes.

Cancer Prevention: Like many leafy, green vegetables, Swiss chard has anti-cancer properties due to the huge amounts of antioxidants found in it. Antioxidants neutralize free radicals, which are the dangerous by-products of cellular metabolism that can cause healthy cells to become cancerous. Swiss chard contains significant amounts of vitamin E, C, zinc, lutein, zeaxanthin, kaempferol, beta-carotene, and quercetin. Many of these have been connected to preventing a wide variety of cancers, specifically colon cancer.

Bone Health: Swiss chard has a significant amount of calcium in those leaves, which means that Swiss chard is a major boost for bone health. Calcium, as well as the other minerals found in this vegetable help to stimulate bone growth and development, including magnesium and vitamin K.

Brain Booster: Swiss chard is a valuable source of both potassium and vitamin K, both of which are found in significant amounts in the brain, and are integral parts of boosting cognitive development and abilities. Add some Swiss chard to your diet and expand your mind!

Blood Circulation: Iron and copper are both essential elements of red blood cells, and without those two minerals, people can develop anaemia, which shows itself as weakness, fatigue, stomach disorders, and lack of concentration. By ensuring a proper amount of red blood cells by eating food like Swiss chard, you can increase circulation of the blood and oxygenation of essential organs within the body.

Blood Pressure and Heart Health: The anti-inflammatory and phytonutrient antioxidants found in Swiss chard, along with potassium, all contribute to reducing blood pressure and stress on the cardiovascular system. Some hypertension is due to pro-inflammatory enzymes within the body, which the organic compounds in Swiss chard are able to neutralize. Therefore, Swiss chard protects those who eat it from a variety of conditions like atherosclerosis, heart attacks and strokes.

Eye Health: Swiss chard has a huge amount of beta-carotene, which has been linked in many ways to optimal eye health and a reduction in macular degeneration, glaucoma, night blindness, and other vision-related conditions.

Hair Health: Biotin is an organic compound that has been directly linked to healthy hair, the stimulation of follicles, and as a way to increase lustre and texture. Swiss chard also has significant amounts of biotin, among its many other beneficial compounds.