Swiss Chard

 

Swiss Chard

Swiss chard (Beta vulgaris subsp. vulgaris), sometimes referred to as silverbeet or just chard, is a leafy green vegetable distinguished by its big, dark green leaves and colorful stems. Often overshadowed by spinach and kale, Swiss chard is a nutritional giant that deserves a prominent place on your plate and in your garden. With a mild flavor that becomes earthy when cooked, it’s as versatile in the kitchen as it is beneficial for your health.

Nutritional Profile of Swiss Chard

Swiss chard is low in calories and extremely nutrient-dense. About 175 grams, or one cup, of cooked Swiss chard includes the following:

• Calories: 35

• Protein: 3.3 grams

• Fat: 0.1 grams

• Carbohydrates: 7 grams

• Fiber: 3.7 grams

• Vitamin K: 636% of the Daily Value (DV)

• Vitamin A: 214% of the DV

• Vitamin C: 53% of the DV

• Magnesium: 38% of the DV

• Manganese: 29% of the DV

• Potassium: 27% of the DV

• Iron: 22% of the DV

• Calcium: 10% of the DV

It also contains small amounts of copper, phosphorus, zinc, and several B vitamins, including folate.

Source: USDA FoodData Central – Swiss Chard, cooked [1].

Swiss Chard's Health Benefits (With Scientific Proof)

1. High in Antioxidants

Swiss chard is rich in antioxidants such as beta-carotene, lutein, zeaxanthin, and polyphenols, which help combat oxidative stress and reduce the risk of chronic diseases.

A study published in Nutrients journal showed that diets high in polyphenol-rich vegetables like Swiss chard are associated with reduced inflammation and improved heart health [2].

2. Supports Bone Health

Swiss chard is exceptionally high in vitamin K1, which plays a critical role in bone metabolism by regulating calcium balance.

According to a study in Osteoporosis International, higher vitamin K intake is correlated with a lower risk of bone fractures in older adults [3].

3. Helps Regulate Blood Sugar Levels

It has  contains syringic acidwhic regulate blood sugar. Syringic acid inhibits an enzyme called alpha-glucosidase, which slows carbohydrate digestion and prevents spikes in blood glucose.

In animal models, syringic acid extracted from Swiss chard demonstrated anti-diabetic effects, suggesting its potential in managing type 2 diabetes [4].

4. Cardiovascular Health

In Swiss chard have magnesium and potassium, maintain normal blood pressure. High intake of potassium is known to reduce the risk of hypertension and stroke.

A 2017 meta-analysis in The Journal of Clinical Hypertension concluded that increased potassium intake significantly lowers systolic and diastolic blood pressure in hypertensive individuals [5].

5. Eye Health Protection

Swiss chard is a source of lutein and zeaxanthin, carotenoids that are deposited in the retina and protect against age-related macular degeneration (AMD).

A 2019 study in Nutrients highlighted how lutein and zeaxanthin intake is associated with a decreased risk of progression in patients with early AMD [6].

6. Anti-inflammatory Effects

The betalains in Swiss chard (responsible for red and yellow stem pigmentation) have been shown to inhibit pro-inflammatory enzymes like cyclooxygenase (COX).

Betalains from chard were studied in Food & Function and shown to possess significant anti-inflammatory and antioxidant properties in vitro and in vivo [7].

How to Eat Swiss Chard

Swiss chard is incredibly versatile and can be eaten raw or cooked:

• Raw: Add young leaves to salads for a peppery kick.

• Sautéed: Cook with garlic and olive oil for a simple side dish.

• Soups & Stews: Add chopped chard near the end of cooking for a nutritious boost.

• Smoothies: Blend raw leaves with fruits and yogurt.

• Stuffed: Use large leaves to wrap grains or lean meats, like cabbage rolls.

Tip: Cooking reduces the oxalate content of chard, making calcium and magnesium more bioavailable.

Swiss Chard and Oxalates: A Note of Caution

Swiss chard is high in oxalates, naturally occurring compounds that can bind to calcium and form kidney stones in susceptible individuals.

A study in Clinical Journal of the American Society of Nephrology recommends that individuals with a history of calcium oxalate stones limit high-oxalate foods like Swiss chard, especially when not properly prepared [8].

Solution: Steam or boil chard and discard the cooking water to reduce oxalate levels by up to 30–87%.

How to Grow Swiss Chard at Home

Swiss chard is a hardy biennial that’s grown as an annual in most climates. It thrives in cool and warm weather, making it an ideal crop for both spring and fall gardens.

1. Choosing a Variety

Popular cultivars include:

• ‘Bright Lights’: Rainbow-colored stems, eye-catching and tender.

• ‘Fordhook Giant’: Large white stems, high yield.

• ‘Ruby Red’/‘Rhubarb Chard’: Deep red stalks with crinkled leaves.

2. Planting Instructions

• When to Plant:
  

  Plant seeds in late summer for a fall crop, or two to four weeks prior to the last spring frost.
  rich in organic content

• Soil:
  well-draining, and having a pH of 6.0 to 7.0.

• Sunlight:
  Full sun (6+ hours), but tolerates partial shade.

• Spacing:
  Space seeds or seedlings 6–12 inches apart.

• Watering:
  Maintain constant moisture in the soil, particularly during dry seasons.

• Feeding:
  Apply compost or a balanced organic fertilizer monthly for optimal leaf growth.

3. Pests and Diseases

• Pests: Aphids, leaf miners, and slugs can be a problem. Use neem oil or insecticidal soap.

• Diseases: Downy mildew and leaf spot. Avoid overhead watering and rotate crops annually.

4. Harvesting

• Begin harvesting outer leaves when the plant reaches 6–8 inches tall. Cut leaves 1–2 inches above the base to allow for regrowth.

Pro Tip: Chard is “cut and come again”—you can harvest throughout the season.

Sustainability and Storage

Swiss chard is eco-friendly and requires less water and space than many other crops.

Storage Tips:

• Refrigerate: Wrap in a damp paper towel inside a plastic bag for up to 5 days.

• Freeze: Blanch and freeze chopped leaves for long-term use.

Conclusion: Why Swiss Chard Deserves a Place in Your Diet and Garden

Swiss chard is not just a beautiful vegetable—it’s a nutrition powerhouse backed by strong scientific evidence. Rich in vitamins, antioxidants, and minerals, it supports bone, heart, and eye health while providing anti-inflammatory benefits. Though high in oxalates, careful preparation can reduce risks for those sensitive to kidney stones.

Whether sautéed in olive oil, blended into smoothies, or growing abundantly in your garden, Swiss chard is a vibrant and practical addition to a healthy lifestyle.

References

1. U.S. Department of Agriculture (USDA), FoodData Central. Swiss Chard, Cooked.

2. Pandey, K. B., & Rizvi, S. I. (2009). Plant polyphenols as dietary antioxidants in human health and disease. Oxidative Medicine and Cellular Longevity.

3. Cockayne, S., et al. (2006). Vitamin K and the prevention of fractures: systematic review and meta-analysis. Osteoporosis International, 17(8), 1210–1218.

4. Gholamhoseinian, A., et al. (2008). Antihyperglycemic activity of four plants used in Persian traditional medicine. Fitoterapia, 79(7–8), 500–503.

5. Aburto, N. J., et al. (2013). Effect of increased potassium intake on cardiovascular risk factors and disease: systematic review and meta-analyses. The BMJ, 346:f1378.

6. Ma, L., et al. (2019). Lutein and zeaxanthin intake and the risk of age-related macular degeneration. Nutrients, 11(1), 172.

7. Gandía-Herrero, F., et al. (2016). Betalains as bioactive compounds: chemical and biological properties. Food & Function, 7(3), 1235–1250.

8. Taylor, E. N., et al. (2004). Diet and fluid prescription in stone disease. Clinical Journal of the American Society of Nephrology, 2(4), 1327–1333.