Swiss chard (Beta vulgaris L. var. cicla) main benefits are to boost the energy level thus may be beneficial for sportsmen, and also good for bones and eyes. The main thing that Swiss chard does for the body is to offer various health benefits discussed below.
Both cooked and raw Swiss chard leaves contribute to the overall health of the body. Thus, can be eaten raw in salads or cooked like spinach. The stems are usually chopped and cooked like celery. Swiss chard can be eaten like spinach or kale but it is not the same vegetable as it tastes and looks different.
Eating Swiss chard is safe but it should be always eaten in moderation. Too much Swiss chard may cause kidney stones and other complications.
Other common names of Swiss chard are silver chard, silverbeet, perpetual spinach, spinach beet, crab beet, and seakale beet.
Fun facts: Origin
- The first signs of this vegetable were recorded in the Mediterranean region and the Canary Islands.
- Swiss chard was popular since ancient times (350 BC) and was introduced to the USA by Swiss settlers in 1806 (1). Now growing commercially in Europe and North America (2).
Nutritional value of Swiss chard
According to the United States Department of Agriculture (USDA), Swiss chard leaves and stalks contain relatively high levels of vitamins, fibers, and minerals. It was identified as a potentially rich source of essential nutrients and phytochemical compounds such as carotenoids and polyphenols (4). Other components are as follows (5).
| Compound | Amounts per 100 g. |
| Water | 92.66 g |
| Energy | 19 kcal |
| Protein | 1.80 g |
| Total lipid (Fat)s | 0.20 g |
| Carbohydrates | 3.74 g |
| Dietary Fiber | 1.6 g |
| Sugar | 1.10 g |
| Vitamins | |
| Folates | 14 µg |
| Choline | 18 mg |
| Niacin | 040 mg |
| Pantothenic acid | 0.17 mg |
| Pyridoxine | 0.99 mg |
| Riboflavin | 0.09 mg |
| Thiamin | 0.04 mg |
| Vitamin A | 6116 IU |
| Vitamin C | 30 mg |
| Vitamin E | 1.89 mg |
| Vitamin K | 830 µg |
| Minerals | |
| Calcium | 51 mg |
| Copper | 0.18 mg |
| Iron | 1.80 mg |
| Magnesium | 81 mg |
| Manganese | 0.36 mg |
| Phosphorous | 46 mg |
| Selenium | 0.9 µg |
| Zinc | 0.36 mg |
| Sodium | 213 mg |
| Potassium | 379 mg |
Swiss chard benefits
1. Potentially controls diabetes
Swiss chard is high in fiber and antioxidants such as flavonoids and saponins. The research studies published in the Journal Bioscience Biotechnology Biochemical in 2004 concluded that the extract of this plant has a protective effect on the liver in diabetes mellitus in animal models (6).
2. May have Antioxidant properties
Studies suggested that swiss chard is a rich source of flavonoids (vitexin, vitexin-2-O-rhamnoside, and vitexin-2-O-xyloside) and betalains (red betacyanins and yellow betaxanthins). Thus a research suggested in the Journal named Phytochemical analysis that these compounds can act as a chemopreventive agent. Hence they are used as powerful radical scavengers and natural additives that may inhibit the proliferation of cancers specifically colon and breast cancer (7). Phyto Pigments of Swiss chard might improve the immune, detoxification, and antioxidant systems of the human body (8).
3. May acts as an anti-inflammatory
Swiss chard can be used as a dietary food supplement in epilepsy treatment. Swiss chard consumption may prevent cardiac damage from oxidative stress and inflammation (9).
4. May treat depression
Swiss chard contains folate, iron, and long-chain omega-3 fatty acids. Minerals like magnesium, potassium, selenium, zinc. And vitamins such as thiamine, vitamin A, vitamin B6, vitamin B12, vitamin C. These compounds may play an important role in the prevention and promotion of recovery from depressive disorders (10).
5. Possibly reduces blood pressure and CVD
Swiss chard is an excellent source of nitrate, β-Carotene, potassium, calcium, and magnesium. These minerals may help lower blood pressure. Not only this, but it also suppresses lipid oxidation, inhibiting platelet aggregation, and preserving or improving endothelial dysfunction. Therefore, potentially reduces the risk of cardiovascular events (11,12). However, the lack of data concerning the long-term effects of dietary nitrate is a limitation.
6. May treat anemia
Every 150g serving of Swiss chard provides 3.6 mg of iron and vitamin C. Hence possibly increases iron absorption in the body. Daily intake of foods rich in iron and vitamin C such as the Swiss chard may enhance the production of red blood cells and might prevent or treat anemia (13).
7. May promote healthy Bones
Although the Swiss chard has low calcium but is rich in Vitamin K. As per the studies published in Nutrition, 2001 suggested that vitamin K can not only increase bone mineral density in osteoporotic people but also reduce fracture rates (14).
8. Possibly good for eyes
Swiss chard is a dark green leafy vegetable, which is rich in lutein and zeaxanthin. These compounds may decrease the risk of age-related macular degeneration (15).
9. May prevent cataracts and glaucoma
Lutein and zeaxanthin may protect the retina and cornea from age-related disorders such as cataracts and glaucoma. These carotenoids absorb the damage caused by the blue light that enters the eye and might prevent it from causing disruptions to the retina (15).
10. May treat liver issues
International Journal of Pharmacology published in year 2018 about high antioxidant capacity because of its flavonoid contents in Swiss chard. This may add up to the anti-inflammatory properties. Hence, Swiss chard is a possible promising therapeutic agent in alleviating gentamicin-induced nephrotoxicity and hepatotoxicity in clinical trials (16).
Swiss chard side effects
Besides Swiss chard benefits, there are some side effects too if consumed in excess. there are some negative effects of Swiss chard if consumed in excess or too much may cause stomach distress hence, may be hard on the stomach while eating in excess.
1. May cause kidney stone
Swiss chard contains anti-nutritive oxalates they may increase urinary oxalate excretion and predispose to the development of calcium oxalate stones. Therefore, a person who is suffering from kidney stones should avoid Swiss chard, because oxalates may aggravate symptoms in some (17).
2. Cooking degrades nutrients
After boiling Swiss chard for 10 minutes, 80% loss of vitamin C happens. Vitamin C also degrades under modified atmosphere packaging, though no effect upon flavonoid content was observed (18). Therefore eating raw Swiss chard is best if you want maximum advantage out of it.
3. May cause blood clotting
Persons who are taking blood thinners should not eat Swiss chard. As it contains a high amount of Vitamin K which plays a large role in blood clotting (19).
4. May cause Allergy
Person, who is allergic to grass pollen should not eat Swiss chard because inhalation of vapor from boiling Swiss chard precipitates rhinoconjunctivitis and asthma (20).
Is Swiss chard and Spinach the same thing?
No both are different. Spinach and Swiss chard or Silverbeet probably have similar health benefits. As both contain the same compounds. Almost no scientific proof is there on the similarities and effectiveness of both. Both Swiss chard and Spinach belong to the same family.
Similarities include both are very low in fat content and neither contains cholesterol (21).
Different in some nutritional profiles.
Spinach contains more calcium, iron, folate, and beta-carotene than Swiss chard.
However, Swiss chard has a high content of vitamin C, an important antioxidant, helps your body absorb iron, and is also vital for healthy bones, tissues, and skin (22).
Swiss Chard Recipes
1. Swiss chard pasta
Simple pasta with Swiss chard is a delicious and nutritious recipe. Requirements are pasta, garlic, olive oil, swiss chard and other vegetables, salt, and pepper.
2. Soup
Swiss chard soup can be prepared with carrots, baby onions, celery, garlic, and coriander. Swiss chard soup is tasty and healthy and can be sipped anytime.
3. Salad
Swiss can be consumed as a salad with carrots, lemon juice, and other vegetables.
4. Smoothie
Swiss chard consumes fresh coconut milk, mango, banana, and honey.
5. Other dishes
Swiss chard can also use fresh juice, scrambled eggs, or an omelet.