Top 7 health benefits of chard

Chard (leaf beet) is a biennial plant that is a subspecies of the common beet and is widespread in European countries. It contains a unique complex of vitamins, minerals and antioxidants that our body needs.

Scientists claim that chard has important beneficial properties for humans. It lowers blood pressure and cholesterol levels, prevents the development of type II diabetes mellitus and malignant tumors, has a beneficial effect on the digestive system and body weight.

How it is useful – 7 facts

The main facts about the benefits of chard based on evidence are discussed below.

1. Contains valuable substances

Chard is a low–calorie product (20 calories per 100 grams).

It is the source important vitamins and minerals (the index is higher than in most vegetables). Content per 100 grams:

Only 1 serving of chard salad (100 grams) fully covers the daily requirement for vitamins K and A, which are responsible for maintaining the aggregate state of the blood, bone mineral density , regulate redox processes and synthesis of new DNA molecules.

2. Antioxidant effect

Chard contains a lot of antioxidants that neutralize the destructive effects of free radicals on all cells of the body.

According to the data scientists, antioxidants lead to a decrease in the incidence of malignant tumors, as well as diseases of the cardiovascular and endocrine systems.

The main active antioxidants are : vitamins C and E, polyphenols, beta-carotene.

The pronounced antioxidant effect of chard leads to the following positive results:

1. Reduction of the risk of developing tumors. For example, scientists from China identified reducing the likelihood of lung cancer. It is also highly effective against malignant degeneration of cells of the pancreas, stomach, colon and rectum.
2. Prevention of cardiovascular diseases. Research by foreign scientists demonstrated reducing the risk of early hypertension and coronary heart disease.

3. Improving the functioning of the digestive system

Chard is different high fiber content is an essential nutrient that performs many important functions in the body.

First of all, fiber normalizes motor activity of the digestive system, preventing the development of constipation, excessive gas formation and putrefaction.

Among other benefits of fiber include :

• Normalization of cholesterol levels;
• Reducing the risk of myocardial infarction;
• Prevention of stomach and colon cancer;
• Weight loss.

4. Strengthening bones

Chard salad is a unique source of vitamin K (only 25 grams of vegetables are needed to meet the daily requirement).

By of information scientists from the USA, vitamin K activates the synthesis of osteocalcin, an important protein that is involved in the construction of bone tissue.

Italian health workers claim that low levels of vitamin K in the diet are associated with a high risk of osteoporosis (decreased bone density) and pathological fractures.

Vitamin K is an extremely important element of a healthy diet, Supporting bone density , which is especially important for the elderly, as well as for women after menopause, when there is an age-related decrease in bone density.

5. Reduction of cardiovascular morbidity

Any diet rich in fruits and vegetables has a beneficial effect on the frequency of occurrence of various pathologies from the heart and blood vessels.

Research by scientists from the USA revealed that chard, due to its potassium content, causes relaxation of smooth muscles in the walls of arteries and lowers blood pressure.

Also a vegetable reduces the concentration of total cholesterol in the blood due to changes in liver metabolism and slowing down the absorption of bile acids. As a result, the probability of atherosclerotic damage to the arterial bed and the manifestation of diseases such as coronary heart disease, myocardial infarction, chronic cerebral ischemia decreases.

According to the data experts from Australia, regular consumption of chard is associated with a 17% reduction in the risk of developing cardiovascular pathologies.

6. Correction of glycemic background

Numerous studies show that the use of chard is an effective way to prevent the development of type II diabetes mellitus, as well as to improve the course of this disease.

The following properties of the plant have been proven:

1. Slowing down the absorption of glucose from the digestive tract . Fiber in the composition of chard prevents sudden sugar spikes after eating, which stabilizes the overall glycemic background in the body.
2. Reduction of insulin resistance. Plant Increases sensitivity of peripheral tissue cell receptors (muscle and fat) to insulin, improving the utilization of glucose from the blood. It is insulin resistance that is the main pathogenetic mechanism for the development of type II diabetes mellitus.

Specialists from Bosnia and Herzegovina claim that chard is also able to improve the course of diabetes mellitus. Against the background of regular consumption of vegetables, there is a decrease in symptoms, complications in the form of damage to the peripheral nervous system are more rare.

7. Weight Loss Aid

Any vegetable or fruit with a high content of water and fiber, but low in calories, has a high potential for weight loss.

Research by scientists demonstrates that regular intake of chard really helps to lose weight. The effect is based on the fact that the dietary fibers in its composition, after entering the stomach, significantly increase in volume and cause the development of a feeling of satiety. This depresses the hunger centers in the brain and reduces the amount of food consumed in the next few hours.

The works of German doctors show that people who regularly consume green leafy vegetables are 17% less likely to be diagnosed with overweight and obesity.

Safety and contraindications

Despite all the positive effects, in some cases, the use of chard can harm the body.

The main contraindications include:

1. Urolithiasis. The plant contains oxalates, which enhance the rate of formation of concretions in the lumen of the urinary tract.
2. Taking medications that reduce the "viscosity" of blood. Vitamin K contained in chard is a component of the blood coagulation system. The use of vegetables against the background of the use of thrombolytics, antiplatelet agents or anticoagulants is fraught with the appearance of thrombotic or thromboembolic complications due to a decrease in the effectiveness of medications.
3. Chronic diseases of the digestive system in the acute stage. The use of beet leaves in high volumes (especially juice) causes irritation of the mucous membranes of the gastrointestinal tract, which can worsen the course of gastritis, duodenitis, peptic ulcer and other pathologies.
4. Hypersensitivity for chard and other representatives of the Amaranth family.

Separately, it should be noted that the plant is recommended for pregnant women. It contains a lot of iron, as well as vitamins and antioxidants, which reduce the risk of pregnancy complications (gestational diabetes mellitus, anemia, eclampsia) and have a beneficial effect on the formation of fetal organs.

How to use it?

It is most useful to use green and scarlet chard in its raw form. Any heat treatment reduces the concentration of biologically active substances.

The stalks of the plant taste like corn and can be used to make salads or as a side dish to meat dishes (only boiled).

Chard leaves are usually added to soups or stews, less often to vegetable salads. It is a widespread practice to decorate any dishes with the tops of the plant.

Below is a simple recipe for making a salad based on chard:

Ingredients:

• 300 grams of chard leaves;
• 3 garlic cloves;
• 50 ml vegetable oil;
• 50 grams of parsley, dill and coriander (greens can be taken in any proportions);
• 1 tbsp lemon juice;
• 50 grams of walnuts.

Recipe:

1. Finely chop the chard leaves, pour boiling water over them, cool.
2. Add vegetable oil and chopped garlic to the leaves.
3. Finely chop the greens, mix with crushed walnut kernels.
4. Mix all the ingredients and sprinkle with lemon juice. The salad is ready.

Conclusion

1. Chard is a dietary product that contains a number of vitamins, antioxidants, macro- and microelements.
2. The plant reduces the risk of developing cardiovascular and endocrine diseases, improves the functioning of the digestive system, prevents malignant cell degeneration, and also reduces body weight.
3. The vegetable is recommended for women during the period of carrying an unborn child in order to prevent pregnancy complications.