Swiss chard

What’s new and beneficial about swiss chard

• In terms of essential minerals, few foods rise as high in our rating system as Swiss chard. (And with the exceptions of spinach and broccoli, none earn as many mineral rankings of “excellent,” “very good,” or “good” than Swiss chard.) Recent research has shown that Swiss chard is especially good at moving minerals from the soil up into its leaves, providing us with remarkable mineral benefits when we enjoy the large leafy portions of this vegetable. Swiss chard gets excellent rankings in our rating system for magnesium, iron, manganese, copper, and potassium; very good rankings for calcium and phosphorus; and a good ranking for zinc. Since many of these essential minerals are often deficient in the average U.S. diet, this vegetable can make an especially helpful addition in many meal plans.
• Related to this exact same issue of mineral uptake from the soil, it’s also important to note that soil quality can become particularly important in the cultivation of Swiss chard. Specifically, we would not want this vegetable to uptake potentially toxic elements alongside of health-supportive minerals, and to avoid that outcome, we would want nutrient-rich soil that was simultaneously low in potentially toxic elements (for example, cadmium). In a recent study, scientists have shown that organic cultivation of Swiss chard can help avoid this unwanted outcome. When these researchers compared organic versus conventionally grown Swiss chard, what they found were relatively high levels of essential minerals and very low levels of potentially toxic elements like cadmium. These study findings are consistent with the approach to food quality that we have taken on our website since day one: we encourage consumption of certified organic foods (or their equivalent) whenever possible. And you can see how this recommendation might be especially applicable in the case of Swiss chard. (For more on organic foods, see on this topic.
• Partly responsible for the amazing colors of Swiss chard are its betalain pigments. Included in this category are reddish-purple betacyanins like betanin and yellowish-orange betaxanthins like indicaxanthin. The concentration of betalains in Swiss chard can vary widely among the many difference varieties of this vegetable. We can see some of this variation simply by looking at the leaves and stalks. For example, varieties of Swiss chard like Silverado—featuring rich green leaves and white stalks—may contain only trace amounts of betalain pigments (while simultaneously providing outstanding amounts of many other phytonutrients). For chard varieties that do contain betalains, recent studies have reconfirmed the antioxidant and anti-inflammatory properties of these phytonutrients. For example, research findings have documented the ability of betalains in Swiss chard to inhibit activity of pro-inflammatory enzymes like cyclo-oxygenase (COX) and lipoxygenase (LOX). In addition, the ability of betalains in this vegetable to scavenge free radicals—including hydroxyl radicals—has been recently reaffirmed. These findings give us all the more reason to take advantage of the amazing health benefits made possible by Swiss chard.
• As a general rule, we have found no reason coming from research studies for healthy persons to avoid everyday amounts of oxalate-containing foods in their meal plans. (For detailed information about this topic, please see our Q & A on oxalates in food.) However, we also recognize that some people have particular reasons for avoiding high oxalate intake, and we wanted to let you know about a recent study in this regard on Swiss chard. Swiss chard fits into a category of plants called “biennial” plants. These plants have a first growing season, winter over, and then finish up their life cycle during the second year. A recent study has shown that the young leaves of Swiss chard harvested early in their first year of growth (about 40–60 days after planting) average very low levels of oxalates—and the lowest levels among all times of harvest. By contrast, second-year leaves allowed to grow for the longest time before harvest (i.e., the “oldest” leaves) were found to be highest in oxalates. We don’t know of any sure-fire way to determine whether the leaves that you see in the grocery were produced during the first or second year of plant growth. But we do know that baby Swiss chard is widely available in many supermarkets, and based on this study, persons wanting to consume as few oxalates as possible from fresh, uncooked Swiss chard would do best by selecting Swiss chard in this early-harvest, young-leaf form.

Recommendations

We recommend that you treat Swiss chard as a nutrient-rich and health-supportive food that can help to round out your daily intake of green vegetables. At WHF, our outstanding level of green vegetable intake is 8 servings per day. A variety of days in our WHF Meal Plan provide this outstanding amount, without compromising the delicious balance of textures or flavors in our World’ Healthiest Foods Meal Plan Recipes. The many different types of green vegetables available to provide you with exceptional nourishment are nothing short of astonishing! Swiss chard is not only a member of the green vegetable family but also of the vegetable group known as the chenopod/amaranth vegetables. (Other green vegetables in the chenopod/amaranth group include spinach and beet greens.) Of course, when you are trying to reach our optimal green vegetable intake level of 8 servings per day, there are many green vegetables to choose from! Along with Swiss chard, your choices here include green cruciferous vegetables (for example, mustard greens, turnip greens, kale, or collards), green leguminous vegetables (like green beans or green peas), green squash/gourd vegetables, (including zucchini and cucumber) green parsley/umbelliferous vegetables (like fennel and celery), green allium vegetables (like leeks), and green lettuces (like romaine). Rather than relying exclusively on any one of these green vegetable subgroups, we recommend that you consider including green vegetables from all of these groups when putting together your weekly meal plan.

Some people might wonder about the inclusion of Swiss chard as part of our red/purple or yellow/orange vegetable subgroups. While this approach would not be wrong, we believe that the large green leafy portion of this vegetable is its most consistent feature across its many different varieties. It’s for this reason that we have recommended our green vegetable guidelines for incorporating Swiss chard into your meal plan.

Swiss Chard, chopped, boiled
1.00 cup
(175.00 grams)

Calories: 35
GI: very low

NutrientDRI/DV

 vitamin K636%

 vitamin A60%

 vitamin C42%

 magnesium36%

 copper32%

 manganese25%

 iron22%

 vitamin E22%

 potassium20%

 fiber13%

 choline12%

 vitamin B212%

 calcium10%

 vitamin B69%

 phosphorus8%

 protein7%

 pantothenic acid6%

 zinc5%

 vitamin B15%

 vitamin B34%

 folate4%

 selenium3%

Food Rating System Chart

• Health Benefits
• Description
• History
• How to Select and Store
• Tips for Preparing and Cooking
• How to Enjoy
• Individual Concerns
• Nutritional Profile

Health benefits

Outstanding broad-based nutrient support from swiss chard

The WHF rating system is used to evaluate the nutrient richness of all 100 foods that we profile on our website. There are 29 total nutrients that we evaluated in our rating system, and Swiss chard earns rankings of “excellent,” “very good,” or “good” for 22 of these 29 nutrients; this equals 75%! Not only does Swiss chard score high in total nutrients but also in many key nutrient categories. Most B vitamins are found in this list, including vitamin B1, vitamin B2, vitamin B3, vitamin B6, pantothenic acid, folate, and choline. A long list of minerals is also provided, including magnesium, iron, manganese, copper, potassium, calcium, phosphorus, selenium, and zinc. Vitamin E and Vitamin A (in the form of carotenoids) are included in the fat-soluble vitamin category, and both fiber and protein are included among the macronutrients. A key antioxidant vitamin—vitamin C—is also provided at an excellent level.

It’s also worth noting that as a food with 22 total nutrient rankings, Swiss chard is only surpassed on our website by spinach (23 total rankings) and broccoli (24 total rankings).

Antioxidant and anti-inflammatory phytonutrients from swiss chard

In addition to the outstanding variety of conventional nutrients provided by Swiss chard are its equally health-supportive phytonutrients. At the top of this list, many researchers have focused on the flavonoids provided by Swiss chard. Included here are catechin, epicatechin, myricetin, quercetin, kaempferol, and rutin.

A somewhat more unusual flavonoid found in Swiss chard is the apigenin flavonoid known as vitexin. Numerous plants containing vitexin have been studied from a medicinal standpoint, and Swiss chard vitexin has been studied in the lab and in animals for its anti-cancer properties. Along with the other flavonoids listed above, vitexin has been determined to have both antioxidant and anti-inflammatory properties.

After flavonoids, the most widely researched phytonutrients in Swiss chard are its betalain pigments. Included in this phytonutrient category are reddish-purple betacyanins like betanin and yellowish-orange betaxanthins like indicaxanthin. These phytonutrients are better studied (and present in larger amounts) in beet root than in Swiss chard, and their concentration can vary widely among the many difference varieties of Swiss chard. However, the presence of betalains in Swiss chard is also something that we can see since these pigments typically contribute to the red, purples, oranges and yellows that are sometimes present in the veins and stalks of Swiss chard. At the same time, varieties of Swiss chard like Silverado—featuring rich green leaves and white stalks—may contain only trace amounts of betalains. For chard varieties that do contain betalains, studies have confirmed their antioxidant and anti-inflammatory benefits. These benefits include the ability of betalains in Swiss chard to inhibit activity of pro-inflammatory enzymes like cyclo-oxygenase (COX) and lipoxygenase (LOX). Additionally, betalains in Swiss chard are able to scavenge free radicals, including hydroxyl radicals.

Antioxidant phenolic acids are also provided by Swiss chard. This group of phytonutrients includes syringic, caffeic, and vanillic acid.

Other potential health benefits from swiss chard

From a research standpoint, Swiss chard lags a good bit behind its fellow chenod vegetables such as beetroot (Beta vulgaris subsp. rubra) and spinach (Spinacia oleracea) in terms of total health-related studies and human health-related studies. In fact, most of the health studies that we have seen on Swiss chard have been conducted on rats and mice or in cell studies in a lab setting. (And when mice and rats have been studied, they have typically been fed Swiss chards extracts rather than a less processed form of the vegetable.) What we have yet to see are large-scale human studies in which people enjoyed Swiss chard as part of their regular meal plan.

Within this limited research context, however, the findings about Swiss chard and health have been consistently positive, especially in the areas of blood sugar regulation and cardiovascular health. The potential of Swiss chard to improve blood sugar regulation should come as no surprise since this vegetable provides an outstanding array of B-vitamins that are helpful in the processing of sugars and other carbohydrates. In addition, Swiss chard is a very good source of fiber and has a very low glycemic index (GI) value. All of these characteristics point to a food that can improve blood sugar regulation. In some animal studies, there is preliminary evidence that intake of Swiss chard extracts may be able to improve insulin secretion.

In the area of cardiovascular health, it should not be surprising that a food with such a rich concentration of antioxidant and anti-inflammatory phytonutrients would be able to help protect blood vessels from oxidative stress and unwanted levels of inflammation. Blood cells themselves may also be protected from oxidative damage by intake of Swiss chard. However, to date, these results have been primarily demonstrated in animal (versus human) studies. Additionally, some animal studies have shown the ability of Swiss chard extracts to help improve regulation of blood pressure and to help reduce elevated levels of total and LDL cholesterol.

Two other particularly interesting areas of health research on Swiss chard involve its anti-cancer and neuroprotective properties. In the anti-cancer context, it has been the betalain phytonutrients that have received most attention. The apigenin flavonoid vitexin has also been studied in this regard. However, there is much more research to date on beetroot (Beta vulgaris subsp. rubra) than on Swiss chard. In addition, when Swiss chard has been studied, a special focus has been placed on the seeds of the plant rather than its leaves or stalks. Hopefully, research in this anti-cancer area will be greatly expanded in the near future and we will have more evidence to provide you about cancer-preventing benefits that you can enjoy by including Swiss chard in your regular meal plan.

In animal studies, intake of chard extracts has been associated with inhibition of an enzyme called acetylcholinesterase. Because the blocking of this enzyme has been a special research strategy in treatment of several neurodegenerative diseases (including Alzheimer’s disease, Parkinson’s disease, and senile dementia), scientists have speculated about the ability of Swiss chard to help lower risk of these chronic health problems. Human studies on intake of Swiss chard in this important area of potential health support.

Description

What’s perhaps most striking about Swiss chard is its rainbow of colors. While most chard leaves come in a rich shade of green, the veins on its leaves (called midribs) and its stalks (called petioles) come in a potpourri of colors, from whites and beiges to yellows and oranges to pinks and reds and purples. The many different color mosaics of Swiss chard correspond to different combinations of phytonutrients. But you can count on each of these color mosaics for outstanding nutrient benefits.

Some of the most common varieties of Swiss chard in supermarkets are Ruby chards and Rhubarb Red chards. These varieties feature rich green leaves and reddish-purple veins and stalks. Pink Passion is another chard variety whose veins and stalks feature the color that gives this variety its name. Orange chard features yellowish-orange stalks and veins while the stems and veins of Silverado are a shimmery white.

The final leaf size of Swiss chard can also vary widely from variety to variety. For example, one of the most popular varieties of large-leafed Swiss chard is the Fordhook variety.

If you have noticed a great similarity between Swiss chard and beet greens, you are right on target. Swiss chard and beets belong not only to the same family of foods (called the Chenopod/Amaranth family) but also to the exact same genus and species of plant (Beta vulgaris). Plant varieties are what separate beets from Swiss chard—but they are remarkably similar in many respects. Swiss chard does not form a root bulb in the same way as beets but its leaves can look quite similar to beet greens. It’s worth noting that another of our WHFood’s vegetables—spinach—is a member of this Chenopod/Amaranth family as is amaranth, a plant that has become best-known in the supermarket as a grain. (In science terms, this overall family of plants is called the Chenopodiaceae/Amaranthaceae family.)

Swiss chard is classified as a biennial plant. This classification means that it takes two years for Swiss chard to complete its natural life cycle. It grows during year one and produces normal roots, leaves, and stalks; it becomes dormant while remaining alive through the winter, and then it continues growing during year two, when it not only produces more leaves and stalks but also goes on to flower and make seeds. As a general rule, the younger leaves produced during both years tend to be especially nutrient-rich. Of course, the larger and more mature leaves also provide more food to eat, so both forms of Swiss chard make good choices.

The word “Swiss” in Swiss chard is somewhat misleading since this plant is believed to be native to countries bordering directly on the Mediterranean, including countries on the north coast of Africa; the southern regions of France, Italy, and Greece; Croatia; and the Middle Eastern countries of Iran, Iraq, Israel, Jordan, Lebanon, Syria, and Turkey. (Some scientists have speculated that the name “Swiss” was derived from the nationality of the botanist who first characterized the key feature of this plant.) On a worldwide basis, you can find this vegetable being referred to not only as Swiss chard but also as silver beet, spinach beet, seakale beet, crab beet, perpetual spinach, and mangold. In some regions, what we call Swiss chard may also be referred to simply as “spinach.” In addition, the simple name “chard” is also quite common. None of the spinach-related names for Swiss chard should be surprising since Swiss chard and spinach are both members of the same plant family.

Before leaving this topic of chard names, one interesting name worth mentioning you will find for some varieties of Swiss chard—“perpetual chard.” Like their name suggests, these varieties can be particular effective at reproducing a new leaf after an existing leaf has been picked. As general rule, these perpetual chard varieties are more spinach-like in flavor and appearance than other varieties.

From a science standpoint, Swiss chard belongs not only to the Beta vulgaris genus/species of plant but also to the vulgaris subspecies. Within this subspecies are two distinct groups: the Cicla-Group and Flavescens-Group. As a general rule, the Cicla group includes leafier and smaller-stalked varieties and it is both more common in supermarkets and better researched in food science. The Flavescens group tends to include varieties with larger and flatter stalks. Rather than describing these two groups as belonging to the same subspecies of plant, however, some researchers treat these groups as subspecies in their own right. In other words, whereas most older studies tended to use the name Beta vulgaris subsp. vulgaris, newer studies often use the names Beta vulgaris subsp. cicla and Beta vulgaris subsp. flavescens.

History

As mentioned in the Description section, Swiss chard is not native to Switzerland but to many countries further south. Many of these countries border (or come very close to bordering) on the Mediterranean Sea. They include Algeria, Egypt, Libya, Morocco, and Tunisia on the north coast of Africa; the southern regions of France, Italy, and Greece; Croatia; and the Middle Eastern countries of Iran, Iraq, Israel, Jordan, Lebanon, Syria, and Turkey.

The first use of Swiss chard as a food appears to date back approximately 2,500 years. This much-loved plant quickly became naturalized to most regions of the world and is enjoyed today on virtually all continents and in many different cuisines.

Tracking worldwide production of Swiss chard is a more complicated task than tracking production of other vegetables. Most of the difficulty is related to the overwhelming dominance of sugar beets in commercial production of Beta vulgaris and the fact that both sugar beets and Swiss chard both belong to this same genus/species of plant. In addition, when Swiss chard production is tracked, it is often tracked in a group of several vegetables collectively referred to as “greens.” Within the U.S., commercial production of “greens” typically includes production of beet greens, collard greens, kale, mustard greens, turnip greens, broccoli rabe (rappini), and other green leafy vegetables. So it is difficult to find accurate information that is specific to Swiss chard.

Within the U.S., the states of South Carolina, Georgia, North Carolina, Texas, California, and Arizona produce the most “greens” as described above. Among “greens” imported into the U.S. from other countries, most come from Mexico. However, “greens” are a group of foods that rely heavily on domestic production, with U.S. grown-versions representing about 90% of all “greens” consumed by U.S. consumers.

How to select and store

Choose chard that is held in a chilled display as this will help to ensure that it has a crunchier texture and sweeter taste. Look for leaves that are vivid green in color and that do not display any browning or yellowing. The leaves should not be wilted nor should they have tiny holes. The stalks should look crisp and be unblemished.

At WHF, we encourage the purchase of certified organically grown foods, and Swiss chard is no exception. Repeated research studies on organic foods as a group show that your likelihood of exposure to contaminants such as pesticides and heavy metals can be greatly reduced through the purchased of certified organic foods, including Swiss chard. In many cases, you may be able to find a local organic grower who sells Swiss chard but has not applied for formal organic certification either through the U.S. Department of Agriculture (USDA) or through a state agency. (Examples of states offering state-certified organic foods include California, New York, Oregon, Vermont, and Washington.) However, if you are shopping in a large supermarket, your most reliable source of organically grown Swiss chard is very likely to be Swiss chard that displays the USDA organic logo.

Do not wash Swiss chard before storing as the exposure to water encourages spoilage. Place chard in a plastic storage bag and wrap the bag tightly around the chard, squeezing out as much of the air from the bag as possible. Place in refrigerator where it will keep fresh for up to 5 days. If you have large batches of chard, you can blanch the leaves and then freeze them.

Here is some background on why we recommend refrigerating Swiss chard. Whenever food is stored, four basic factors affect its nutrient composition: exposure to air, exposure to light, exposure to heat, and length of time in storage. Vitamin C, vitamin B6, and carotenoids are good examples of nutrients highly susceptible to heat, and for this reason, their loss from food is very likely to be slowed down through refrigeration.

Tips for preparing and cooking

Preparation

Rinse Swiss chard under cold running water. Do not soak chard as this will result in the loss of water-soluble nutrients to the water. Remove any area of the leaves that may be brown, slimy, or have holes.

Stack the leaves and slice into 1-inch slices until you reach the stems. Only the white stems of the Fordhook variety of chard are tender enough to eat. Cut stems into 1/2-inch slices discarding the bottom 1 inch portion. Cooking the stems is not recommended for of the varieties with colored stems.

Cooking for nutrient retention

Swiss chard is only one of three vegetables we recommend boiling to free up acids and allowing them to leach into the boiling water; this brings out a sweeter taste from the chard. Discard the boiling water after cooking.

Quick Boiling—similar to Healthy Sautéand Quick Steaming, our other recommended cooking methods—follows three basic cooking guidelines that are generally associated in food science research with improved nutrient retention. These three guidelines are: (1) minimal necessary heat exposure; (2) minimal necessary cooking duration; (3) minimal necessary food surface contact with cooking liquid.

Use a large pot (3 quart) with lots of water and bring to a rapid boil. Add chard to the boiling water. If stems are more than 1-inch wide, cook them for 2 minutes before adding the leaves. If less than 1 inch in width you can boil the leaves and stems together for 3 minutes. Begin timing as soon as you place the chard in the pot if you are using 1 pound or less of chard. If you are cooking large quantities of chard bring the water back to a boil before beginning timing the 3 minutes. Do not cover the pot when cooking chard. Leaving the pot uncovered helps to release more of the acids with the rising steam.

Remove Swiss chard from pot, press out liquid with a fork, place in a bowl, toss with Mediterranean Dressing, and top with your favorite optional ingredients. For details see 3-Minute Swiss Chard.

How to enjoy

Serving ideas

• Toss penne pasta with olive oil, lemon juice, garlic, and cooked Swiss chard.
• Add zest to omelets and frittatas by adding some boiled Swiss chard.
• Use chard in place of or in addition to spinach when preparing vegetarian lasagna.

Recipes that feature swiss chard

• Broiled Rosemary Chicken over Pureed Lentils
• Spicy Vegetable Tart
• 3-Minute Swiss Chard

Individual concerns

Oxalate content

In comparison with other foods, Swiss chard has been consistently determined to have a relatively high oxalate content. Oxalates are naturally occurring organic acids found in a wide variety of foods, and in the case of certain medical conditions, they must be greatly restricted in a meal plan to prevent over-accumulation inside the body. Our comprehensive article about oxalates will provide you with practical and detailed information about these organic acids, food, and health. Note, as we shared in the What’s New and Beneficial section at the beginning of this food profile, younger leaves of Swiss chard have been found to have less oxalate content than older leaves.

Nutritional profile

Swiss chard is a rich source of phytonutrients, including carotenoids, flavonoids, and phenolic acids. Swiss chard flavonoids include catechin, myricetin, quercetin, kaempferol, epicatechin, and rutin. A somewhat more unusual flavonoid found in Swiss chard is the apigenin flavonoid, vitexin. Many varieties of Swiss chard also contain the antioxidant and anti-inflammatory pigments known as betalains.