Chard: health benefits and harm, recipes

Origin and varieties of chard

Let's define what chard is from a botanical point of view. This is an ordinary leaf beet - the closest relative of table, sugar and fodder beets. The large leaves look and taste similar to spinach.

Numerous varieties of chard differ in color: they are light and dark green, yellow, and red. The leaves are wavy or even.

The description of chard should be supplemented with a mention of the popularity of the plant until the 17th century. Later it was replaced by spinach with a milder taste. Based on the size, color, and taste of the leaves and petioles, stem and leaf chard are distinguished. The leafy variety is also called Roman cabbage. The leaf size reaches 40 cm.

Swiss chard (stem) differs from Roman cabbage by its strongly protruding leaf ribs. The leaves along with the stems are eaten.

Brightly colored varieties have a more spicy aroma. The lower parts of the stems are fibrous, the upper parts are tender.

Chard “Scarlet” is a large-leaf variety. The petioles are juicy and aromatic. Fast-growing "Red" chard is rich in plant pigments that have antioxidant properties.

It is not only a vegetable, but also a medicinal and ornamental plant. Brightly colored petioles look especially impressive against the backdrop of lush greenery. Decorative varieties delight with a variety of shades - from emerald to orange and crimson. The veins of the leaves are the same color.

Kinds

There are a great many types of chard. Conventionally, they are divided into leaf and petiolate.

Leafy cabbage (also called Roman cabbage) has large, fleshy leaves that taste like spinach. This species can easily replace regular lettuce, cabbage and other leafy counterparts. Petiole chard has small leaves, but the stem is very thick and juicy. This is what is cut into salads or used in stewing vegetable dishes.

By variety, there are mainly three types of chard, which are more popular in trade:

1. The one with red stems is ruby ​​(red) chard.
2. With a white stem, sometimes with a yellowish tint - white chard (less commonly called yellow).
3. The rainbow variety is, of course, not a specific species, it is more like a hodgepodge of all the others - yellow, emerald, silver and scarlet - such a colorful assortment will decorate any salad on the holiday table.

Composition and calorie content

The vegetable is rich in chlorophyll and dietary fiber, and low in fat. Chard contains vitamins and minerals. The most content is ascorbic acid (39 mg), provitamin A (3530 mcg) per 100 g. product. These are elements of an antioxidant complex to protect cells from free radicals.

In addition, the vegetable is rich in:

• phylloquinone;
• tocopherol;
• niacin;
• beta-carotene.

Swiss chard contains potassium, magnesium, and sodium. Calcium in 100 g. vegetables - 100 mg. Microelements in the product:

• zinc;
• manganese;
• selenium;
• copper.

Iron contains 2.7 mg. per 100 gr. (more than 100 grams of meat). The element is part of hemoglobin, which is responsible for oxygen transport and energy metabolism in the body.

The compound betaine is of particular value. This nitrogenous substance promotes better absorption of proteins. Betaine and choline are interconnected in the body; they are necessary for liver function and the prevention of atherosclerotic processes in blood vessels.

Nutritional and energy value

Chard leaves are 93% water. The proportion of solids is only 7% of the total mass of the plant. But even this small amount can provide the beneficial properties of the vegetable. Content of proteins, fats and carbohydrates (BJU) per 100 g. chard 2, 0.2 and 2.1 g, respectively.

The energy value of the vegetable is low, which is due to the low content of BJU. The calorie content of chard is only 19 kcal per 100 grams. This is one of the best plants for dietary nutrition and weight loss. Eating the product daily will help you lose extra centimeters on your waist.

When to plant

The timing of sowing depends on the climatic characteristics of the region and the purpose of planting. Chard can be grown for decorative purposes, then it is sown at the following times:

• in April - May: dry seeds in the ground or for seedlings,
• in October – November: before winter.

If you intend to eat the crop, it is better to plant it at several times in order to have a harvest throughout the season. The last sowing in this case will be in mid-July.

Favorable days according to the lunar calendar for 2022:

• January: 10-12, 25-27, 29-31
• February: 3, 4-9, 12-14, 21-23, 25-27
• March: 3-17, 20-31
• April: 3-10, 21, 22, 25-30
• May: 2-7, 14, 15, 17-27
• June: 1-3, 6-10, 19-21
• July: 8-11, 16-18, 20-27, 30, 31
• August: 4-6
• September: -
• October: -
• November: 12-14, 19-23, 26-30
• December: 1-6, 19-21

What are the benefits of chard?

Beneficial properties of chard for people of different genders and ages:

• supplies the body with provitamin A, necessary for good vision and healthy, beautiful skin;
• a source of calcium, which helps strengthen bones and teeth;
• improves the condition of the lymphatic and immune systems;
• normalizes blood pressure in hypertension;
• helps reduce blood sugar levels;
• stimulates the liver and kidneys;
• promotes blood formation.

Chard salad stimulates intestinal function and prevents constipation. Beetroot in the diet is the way to a healthy cardiovascular system and kidneys. The vegetable is useful for children and adults, as it increases the body's resistance to infections.

The chlorophyll contained in the plant increases the supply of blood and oxygen to the cells. Green pigment binds and neutralizes toxins in the body and has a regenerating effect.

Thanks to its health-improving properties and taste, chard is widely used in cooking, folk medicine and cosmetology.

Chard microgreens are the sprouts of chard and are popular in Mediterranean cuisine. Young shoots have a tonic and immunostimulating effect on the body.

Sprouts contain less oxalic acid compared to mature leaves and petioles. Microgreens are added to salads and stewed. This is a valuable product for feeding patients with diabetes.

Benefits for women

Regular inclusion of mature vegetables and microgreens in the diet helps improve reproductive health. The plant is a source of iron, necessary for the prevention of iron deficiency anemia.

Eating chard has a positive effect on the condition of bone tissue. This is a preventative against osteoporosis, which affects women over 45-50 years of age. Swiss chard is recommended to alleviate the unpleasant symptoms of menopause.

Homemade cosmetic masks for face and hair are prepared using mature vegetables and microgreens. The juice and pulp of the leaves can moisturize, cleanse, soften and nourish the skin when used externally.

The herbal remedy strengthens hair roots, stimulates growth, and adds shine to strands.

During pregnancy and breastfeeding

These conditions of the female body require triple attention to nutrition. A variety of chard dishes are welcome on the table of pregnant and lactating women, but within reasonable limits.

The diet should be varied, and for this it includes other permitted vegetables, fruits and berries, and animal products.

How it will help men

The health benefits of chard for the stronger sex are in the increased content of provitamin A, which promotes cell renewal.

Beetroot is included in the diet as a source of zinc and selenium, which are necessary for testosterone production. The complex of bioactive substances of the vegetable plant improves the condition of all systems of the male body.

In the diet of children

Small bodies need fresh and cooked vegetables rich in bioactive substances. The child is given chard soup - a brightly colored product with a neutral taste.

Plant vitamins and minerals are involved in regulating the growth and development of children.

Applications of leaves of the chard plant

Thanks to its rich composition, chard is indispensable for the body in case of various diseases.

Antioxidants in leaf beets are real fighters for human health. They can prevent cancer caused by free radicals in the body by protecting cells from damage by them. Vitamins A and C help them with this.

Beta-carotene is also an immune-stimulating substance. Its regular intake into the body reduces the risk of lung cancer, and this is a scientifically proven fact.

Phenolic compounds found in chard target their anti-inflammatory effects against pancreatic cancer cells.

The bioflavonoid vitexin will help in the fight against diseases of the cardiovascular system. It is able to lower blood pressure and normalize blood clotting. Kaempferol also has a beneficial effect on blood vessels - it strengthens them and protects them from the formation of blood clots. The presence of potassium can lower blood pressure and neutralize enzymes that cause hypertension. Iron and copper will help with anemia and its symptoms (weakness and fatigue). They improve blood circulation and saturate the organs in the body with oxygen.

Thanks to these and many other components, eating chard can protect a person from heart attacks and strokes.

In addition to dietary fiber, which maintains normal blood glucose levels, a unique flavonoid, syric acid, was recently discovered in chard. It helps normalize blood glucose levels by influencing the activity of the enzyme that breaks down complex carbohydrates into simpler sugars. Therefore, it is very necessary in the diet of people with diabetes or those at risk of developing it. Antioxidants also help improve the general condition of patients and reduce the risk of complications associated with diabetes.

Eating chard, like other leafy vegetables, has been shown to reduce the risk of diabetes.

Fiber is a kind of food for the intestinal microflora. It improves peristalsis of the gastrointestinal tract, stabilizing digestion. Therefore, foods rich in fiber should be consumed by those who are watching their figure or want to correct it. Chard helps to reduce and normalize weight.

In addition, it improves:

1. The work of the brain. Potassium increases brain performance and promotes the absorption of information by improving the delivery of oxygen to it, and vitamin K protects against many diseases and reduces fatigue.
2. The vegetable also helps maintain normal vision. Beta-carotene and vitamin A minimize the risk of vision-related diseases - glaucoma, macular degeneration, and so on. They protect the cornea of ​​the eye, maintaining its optimal condition.

Use in folk medicine

It is believed that the infusion of the plant has wound-healing, anti-inflammatory and diuretic effects. Used as a folk remedy for respiratory diseases.

Beetroot juice is used for runny nose, toothache and headache, eye inflammation and baldness.

In the course of therapy for internal diseases, the vegetable plays the role of an auxiliary agent. To do this, it is enough to eat 100 grams daily. fresh leaf salad.

Options for using chard in folk medicine and herbal medicine:

• The juice of the plant is rubbed into the scalp to treat dandruff and baldness, and lubricate the skin for allergic rashes.
• A fresh leaf is applied to the affected area for headaches and migraines.
• A runny nose is treated by inhaling the tart aroma of a leafy vegetable.
• A paste of leaves is applied to wounds to speed up healing.
• Drink 2-3 tbsp. l. juice in 15 minutes. before breakfast for constipation.
• Crushed leaves are applied to inflamed eyelids.
• A slice of the petiole is applied to the diseased tooth.

Chard decoction is prepared from 1 tbsp. l. chopped leaves and a glass of boiling water. Boil the mixture over low heat for 5-10 minutes. The solution is cooled, filtered and used for gargling, applications and lotions. You can drink a decoction for insomnia - 70 ml. half an hour before going to bed.

When losing weight

Chard is a product for combating excess weight that does not have a harmful effect on health (if used correctly). Plant fiber creates a feeling of fullness, but is not absorbed by the body and does not provide calories.

A low-calorie, vitamin-rich vegetable should definitely be included in the menu for people who are overweight.

Pests and diseases

In damp and cold summers, the crop suffers from fungal diseases : powdery mildew, leaf spot. Affected plants must be removed from the garden and burned. As a preventive measure, a bed with young sprouts can be treated with Bordeaux mixture and Fitosporin. Plants that are not overfed with nitrogen fertilizers and that are well ventilated suffer less from fungus.

Slugs and aphids love to feast on the delicate leaves of chard . Against the former, they use the drug “StopSlizen”, sprinkle the soil with quicklime, crushed eggshells, and red pepper powder. Aphids are gotten rid of by washing the leaves with a soapy solution, infusion of garlic and tobacco.

Harm and contraindications of leaf beets

The fiber in chard can occasionally cause stomach upset. Manifestations vary from mild nausea to severe diarrhea.

Possible harm to chard is most often associated with the presence of oxalic acid, which itself is not toxic. However, excessive amounts of this substance promote the formation of kidney stones and interfere with the absorption of iron.

The main contraindications of chard are as follows:

• individual intolerance to individual substances in the composition or the entire plant;
• acute gastrointestinal diseases;
• stomach ulcer, duodenal ulcer;
• severe liver and kidney failure.

It is better to avoid chard if you have gastritis with high acidity, gout, or urolithiasis. Excess vitamin K is harmful if you are prone to increased blood clotting, thrombophlebitis, and varicose veins.

The oxalic acid content decreases when boiled or fried. It is advisable to drink a glass of milk, which can neutralize the negative effects.

Historical reference

The first mentions of leaf beet date back to 2000 BC; documentary references to it are found in the ancient Mesopotamia, where people began to cultivate it. It was the first of its kind to be grown by people - ordinary beets were domesticated much later. The plant spread throughout the Mediterranean countries and became popular in Greece and the Roman Empire. Over time, it migrated to the Black Sea basin.

Chard was first brought to the Russian Empire in the 16th century. At the same time, the plants evolved in a cold climate, its leaves grew wider, became more fleshy and juicy. Today the plant is widespread in the southern and middle European latitudes and is actively used as food; in Russia it is grown by amateurs and is not popular.

Use in cooking

The taste of chard reminds some of spinach and beet tops, while others smell the aroma of young corn and nut butter. The vegetable is fried, steamed, baked. Chard is used to prepare salads, omelettes, and pies.

A plant cut from a garden bed or purchased at a market or store is washed with water. Further processing depends on what dish you plan to prepare.

It should be remembered that vitamins are destroyed at high temperatures, and minerals turn into a decoction. After cooking, the proportion of bioactive substances in chard decreases. That's why raw foods must be on the menu.

Swiss chard is cut into strips and added to salads. Petiole varieties are pre-blanched or boiled for 1-2 minutes. The first water is drained, then boiled until tender. In this form, the vegetable is recommended for people with kidney disease and iron deficiency.

How to select and store

In the store, you should give preference to leafy vegetables, which are kept in a refrigerated display case. The low temperature ensures a crispy texture, juiciness and a sweet taste. The best are bright green leaves without holes and stems without any damage. To avoid harm from heavy metals and pesticides, you should only buy certified products. They can be found in organic stores or large supermarkets.

After purchase, the chard is removed from the commercial packaging and placed in a plastic bag, wrapped as tightly as possible. You cannot wash the plant - this will speed up the deterioration. The bag is then placed on the bottom shelf of the refrigerator. Here the vegetable will remain fresh for up to 5 days. A large batch of chard from your own garden, for example, can be separated into individual leaves and stems, placed in boiling water for a few seconds, and then frozen.

How to cook chard

Italian cuisine is especially replete with recipes with chard. This vegetable is added to spaghetti along with garlic and olives. They prepare casseroles, stews, chard pie, and carpaccio.

In France, the juicy petioles are grilled. In Turkey they prepare soup and a dish similar to our cabbage rolls, and they make the filling for pies. Here are some chard recipes that don't require expensive ingredients.

Salad

The easiest way is to add Swiss chard to your salad. It is prepared from a mixture of vegetables. You can use spinach, arugula, lettuce and Chinese cabbage.

Salad ingredients:

• chard leaves - 400 gr.;
• cucumber - 2 or 3 pcs. medium size;
• cherry tomatoes - 2-3 pcs.;
• croutons or crackers - 10 g;
• Caesar sauce - 1 tbsp. l.

Healthy side dish

A light side dish for meat dishes is prepared from aromatic herbs, which improve the digestion of heavy food.

The following products are used:

• chard - 300 gr.;
• garlic arrows - 300 gr.;
• vegetable oil - 1 teaspoon;
• salt and spices, herbs - to taste.

Ingredients:

1. Rinse.
2. Cut into large pieces.
3. Mix in a bowl.
4. Fry in a well-heated frying pan.

Pasta with romaine cabbage

Curd paste with herbs is prepared from 200 gr. cottage cheese 5% fat, 50 gr. chard, 1 clove garlic, 1 tbsp. l. sour cream. To make the chard softer, simmer it in a frying pan in advance, adding water, for 10 minutes.

Planting care

Chard is a low-maintenance plant; to obtain a good harvest, you will need to timely loosen the soil, which allows you to provide the root system with oxygen and life-giving moisture. You will also need to constantly fight weeds, which can not only take away nutrition from vegetables, but also carry various infectious diseases. Watering is carried out as needed; this plant does not like excess moisture, but the soil should not be allowed to dry out.

Chard will not need any additional feeding during the growing season; it will be enough to add organic matter and wood ash to the soil in the fall. Also, when growing this plant, you will need to avoid darkening the plantings. Only in well-lit areas will it be possible to get an excellent harvest. Chard grows best at temperatures of about 25 degrees, but this vegetable can tolerate heat with ease; you just need to increase watering, invariably doing this work in the early morning or late evening.

Growing and care

Regular watering, weeding, removing weeds, loosening the soil are measures necessary to get a healthy plant.

The harvest will be greater if the chard beets are provided with abundant watering.

At this stage, it is important not to overwater the plant, as excess moisture can cause diseases or pests.

Choosing the right place

It is better to choose a sunny place. The ideal option would be a site where the plant will be in the shade for half the day and in the sun for the other half.

Sowing seeds in late autumn

If the region has short winters where there are no severe frosts, then this method can be used. Chard seeds are planted in open ground in late autumn.

The first shoots will appear with the onset of warm weather. As a rule, this occurs in early spring.

At this stage you need to focus on the weather. If frost is expected, it is recommended to cover the still immature sprouts with film or other material.

Sowing is done as follows:

1. First, they collect soil in a bucket and place it in a warm place.
2. When the time comes for sowing and the ground freezes, the planting material is scattered in rows.
3. They are covered with dry soil from a bucket on top.

With the onset of spring, when the snow melts, it will be warm outside, and you will be able to watch the first shoots appear.

Plant propagation by seedlings

Seedling method of growing leaf beets mainly in regions with long winters and severe frosts.

There it will not be possible to get succulent stems and leaves in a short summer period.

The optimal time for sowing seeds for seedlings is the end of March. The soil can be taken from the site or purchased at the store.

Sowing looks like this:

1. Pour soil mixture into boxes or pots and water them.
2. Carefully place the seeds on the surface and sprinkle soil on top. The distance between them is left 4-6 cm.
3. For germination, seedlings require warmth and moisture, so the containers are covered with film.
4. The air temperature for germination should be at least +22-25°C.
5. After 3-5 days, sprouts will appear. Now the film is removed and the containers with seedlings are transferred to a lighted place.

At this stage, it is important to lower the air temperature to +10-12 °C.

Otherwise, the seedlings may stretch out.

Caring for seedlings is easy.

They require watering when the soil starts to dry out.

The seedlings are transferred to a permanent location when the weather outside is warm without frost.

Note! The main thing is not to overwater the plant, as excess moisture can cause a disease called blackleg! When it occurs, the roots of the plant begin to rot and the plant dies.

Chard or spinach?

Whether you're growing chard for food or decoration, a veggie bunch wouldn't be complete without colorful stems and lush leaves. These plants are the native form of the British seaside beet, as are beets and sugar beets. The colored stems and large, wrinkled leaves of chard fall into one group, while traditional spinach, with its faint green stems and flat foliage, falls into the other group.

Chard has a huge advantage over regular annual spinach: its seeds don't need to be sown at a certain point once the ground has warmed. Trim the old outer leaves of chard and spinach with scissors as needed to allow new leaves to develop in the center of the plants. The greens can be cut off completely, but in this case there will be discolored gaps in the garden for several weeks.

The leaves of chard (Beta vulgaris ssp. сicla) are beautiful, catchy, and quite large.

Young chard leaves are very popular, as their colorful stems add a striking look to salads and enhance the flavor. One spring sowing can yield months of regular harvests and provide invaluable color to the garden.

What makes chard an excellent garden crop:

1. Rich leaf color;
2. Bright color of rods;
3. Uniformity;
4. Leaf width;
5. Resistance to twisting;
6. Great taste.

Plant propagation by seeds. Obtaining seedlings

The only way to propagate a crop is by seed. Like beets, chard has inflorescences, each of which contains 3-5 seeds. When they ripen (this happens in the 2nd year), they should be trimmed and hung to dry. Seeds are stored in paper bags. They retain their viability for 3 years.

Chard seeds

Growing seedlings from seed should be done in early spring. Each seed is placed in an individual pot. Standard care: moisturizing, lighting, covering with film. After about a month, the sprouts are ready for planting in open ground.

Advice. When the time comes to harvest, make it a rule to cut off the largest leaves from the outside of the bush, at a height of 2-3 cm. The bush will grow even more.

Specifics of growing crops

Leaf beet is a cold-resistant plant - it can withstand temperatures of -2-3°C, and an adult can survive a short-term drop to -7°C. In Siberia and central Russia, chard is grown as an annual plant in the garden and flower beds.

The presence of sunlight is important for beets, so they are planted in open areas, leaving them to overwinter directly in the garden bed, having previously been insulated. It is capable of accumulating nitrates in the leaves, so when growing it is better to avoid additional spraying with chemicals and thoroughly rinse the greens before consuming.

See also: Beet leaves turn yellow and dry: what to do and what to water the tops with

Choosing a landing site

Fertile loamy soils that are neutrally acidic are ideal for Chard. It is important to place the plant in open areas where there is no shade and plenty of sunlight. When growing in a greenhouse, it is important to provide good lighting for beets. The soil for planting is prepared in the fall:

1. The beds are dug 25-30 cm deep.
2. Fertilizers are applied: rotted manure 5 kg, superphosphate 20 g and potassium chloride 15 g are mixed and applied per 1 square meter. m.
3. Loosen the soil and remove lumps.
4. In the spring, the soil is loosened again.
5. Fertilizers are applied: per 1 sq. m add 10 grams of ammonium.

Crop rotation should be observed and beets should be planted after nightshades, cucumbers, potatoes, carrots or other row crops.

Expert opinion

Stanislav Pavlovich

Gardener with 17 years of experience and our expert

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Important! Swiss chard can be sown for the winter as long as the temperature does not drop below +5°C.

Preparation of planting material

Before planting, beet seeds are carefully selected, cleared of debris and checked for hollowness - for this they are filled with water and those that float are removed as empty. After this, the seed is soaked for a couple of hours in a manganese solution - this is necessary for disinfection and accelerated germination. Experienced gardeners soak the seeds for 1 hour in manganese, and for another hour in the growth stimulator Zircon or Epin.

Landing technology

Chard is sown only when the soil warms up to +5-7°C, usually the end of April-beginning of May, depending on the region. Seeds of 3-4 pieces are lowered into pre-made grooves (every 40 cm) so that there is a distance of 15-20 cm between them. The planting depth should be no more than 3 cm. Seeds should not be sown close, since adult plants will cover light from each other and grow poorly.

For 1 sq. m will require about 1 g of seeds. After planting, the beds are sprinkled with a layer of mulch (sawdust, peat), and the first shoots will appear within a week. The second sowing is carried out at the end of June, the third - at the end of July.