The greens are as good plant food with excellent nutritional properties. Moreover, being composed largely of water, your calorie intake is very low, making it ideal for people who are doing diets. Can be found in the fruit stores and markets throughout the year, although the best time is during the fall and winter.
Chard Beta vulgaris or var.cicla is a vegetable with green leaves and large Cardosas. The stems, called pads, may be white (common), yellow or red depending on variety.
One of the most nutritious vegetables, as it provides vitamins, fiber, folic acid and minerals, especially in the green leaves, which are the most vitamins and carotenoids possess. Its main component is water (92 ml per 100 grams in their edible parts), which makes it a food with a very low calorie (only 28.5 kcal per 100 grams). Nor does almost carbohydrate intake (4.5 grams per 100 grams), protein (1.88 grams per 100 grams edible) and fat (0.20 grams per 100 grams edible). It is also ideal for people who want to control cholesterol, as it has.
What it does have, and what makes this so prized vegetable is high in fiber (0.8 grams per 100 edible). It is rich in folate (140 mcg per 100 grams of edible portion) and also has plenty of provitamin A. A lesser amount also contains vitamin C, B vitamins (B2, B3, B5, B6) and vitamin E.
It is also a food rich in minerals, especially potassium (380 mg per 100 grams of edible portion). Also has significant quantities, unlike other vegetables, magnesium (71 g per 100), sodium (20 mg), iodine (40 mcg), iron (3 mg) and zinc and to a lesser extent (0.03 mg) and calcium. Also contains oxalic acid, which is a substance which aids in the absorption of other nutrients.
Incorporate the greens to our diet offers many health benefits. As noted above, is perfect for weight loss. Its high potassium content in water and food make it a very diuretic, making it perfect for people with fluid retention, hypertension, or have difficulty urinating. Its high fiber content makes it a food with laxative effects, so that helps fight constipation.
Highly recommended for children and pregnant women due to its high folate content. It is an antioxidant nutrient thanks to vitamins A and C, so that helps fight free radicals, which are responsible for degenerative diseases, cardiovascular and cancer. Its high content of minerals like magnesium, strongly supports the proper functioning of the intestine, muscles and nerves, as well as the formation of bones and teeth.
In conclusion, we can say that the chard is one of the best foods we can find, so it is highly recommended to be incorporated into any diet.