Chard
Chard is a leafy vegetable belonging to Beta vulgaris subsp. vulgaris, family Amaranthaceae, and is closely related to beetroot and other cultivated forms of chard.
It is characterised by tender leaves and edible stalks, whose thickness and colour vary according to the cultivar.
It consists mainly of water and has a very low energy density.
It provides fibre, small amounts of protein and carbohydrates, while its fat content is negligible.
Swiss chard is a good source of vitamin K, provitamin A in the form of carotenoids and vitamin C, and also provides magnesium, potassium, iron and calcium in varying amounts.
Its plant compounds include carotenoids, flavonoids and other polyphenols with antioxidant activity.
Its fibre content contributes to normal bowel function and may help promote satiety.
Like several other leafy vegetables, Swiss chard contains oxalates, which can bind some calcium and other minerals. Boiling and discarding the cooking water can reduce part of the oxalate content.
Calories
Raw Swiss chard provides approximately 19 kcal per 100 g, with slight variations depending on variety and preparation.
Uses in Food
Swiss chard can be eaten boiled, steamed, sautéed or stewed.
It is commonly used as a side dish and in soups, savoury pies, omelettes, fillings, ravioli, pasta dishes and preparations with ricotta or other cheeses.
Young leaves may also be eaten raw in some salads, although cooking softens the leaves and considerably reduces their volume.
Brief steaming can help limit losses of some water-soluble vitamins, while boiling may be more effective at reducing oxalate levels.
Uses in Cosmetics
Swiss chard itself is not a common cosmetic ingredient.
Extracts and derivatives of Beta vulgaris may nevertheless be used in some cosmetic formulations for their conditioning, antioxidant and moisturising properties.
They may be found in creams, masks, serums and skincare products, particularly in formulations containing botanical extracts.
Food-grade Swiss chard should not be considered equivalent to a purified and standardised cosmetic extract.
Allergens
Swiss chard is not among the major food allergens requiring mandatory declaration in the European Union.
Rare individual reactions may nevertheless occur.
Assessment
A very low-calorie leafy vegetable with a useful content of vitamins, minerals, fibre and carotenoids.
Ingredient verdict: an excellent low-calorie vegetable rich in micronutrients and suitable for frequent consumption as part of a varied diet.
Cons: oxalates
