Chard

Vegetable from the Mediterranean region and the Atlantic coast of Europe, whose botanical name is Beta vulgaris var, belongs to the Amaranthaceae family, which includes more than 2000 species.

It is characterized by smooth or crisp bright green leaves and long stems with colors ranging from white, yellow, orange and red.

Nutrition Facts in 100g serving:

Calories 20.9 kcal

1.4g Proteins

Carbohydrates 4,6g

0.1g Lipids

Sugar 1.1mg

Fibers 1.3g

Vitamins and Minerals:

Calcium 43.0mg

Vitamin A 6.1mg

Vitamin B6 0.2mg

Vitamin C 22,6mg

Vitamin E: 1.89 µg

Vitamin K: 830 µg

Phosphorus 40,0mg

Magnesium 10.4mg

0.3mg iron

Copper 0.1 µg

Zinc 0.3mg

Sodium 1.2mg

Benefits:

Antioxidant

Antitumor

Cardiovascular protector

Help in eye diseases

Helps skin disorders

Neuroprotective

Collaborate on teeth and bone health

Intestinal Anti-Inflammatory

Serum glucose regulator

Decreases cramps and muscle aches

They prevent symptoms attributed to stress such as insomnia, mood swings, headaches and high blood pressure.

Acts in the combat of anemias

Boosts Immunity

KNOW MORE:

Swiss chard is also made up of carotenoids like lutein and zeaxanthin, great for the eyes

It contains betalains that protects the nervous system, which includes the nerve crucial for communication between the eyes and the brain.

Biotin is also found in chard, a beneficial compound for hair health.

Rich in nitrates responsible for muscle oxygenation during exercise.

It is used in salads, taking advantage of its leaves and stalks.

The leaves can be eaten raw, boiled or braised.

The stem can be used in soups and juices.