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Nutrients in Chard

Swiss Chard, or simply “Chard” is a leafy green vegetable from the same family as spinach and beet. It is packed full of nutrients and ranks second to only spinach in the Healthiest Vegetables”.

Calorie Counting

Although not specifically nutrients, Chard holds around calories per 100 g serving, and 0.2 g fat. 100g of chard carries an estimated Glycemic load of 2.


Chard contains 13 different types of polyphenol antioxidants including:

Kaempferol – Associated with reduced risk of heart disease, reduced risk of cancer, reduced risk of cancer in smokers, and helps prevent EW56Bhttp://www.phytochemicals.info/phytochemicals/kaempferol.phpWH6PDsugar regulating properties.

Betalains – Which have shown to have antiradical and cancerous properties.

Vitamin C

175g of Chard contains 52.5% of the RDA for vitamin C. It is a vital antioxidant and takes part in numerous internal processes including collagen production, carnitine production, amino acid production and to modulate numerous immune system processes. It is also an antihistamine, by 38%. It is also known to maintain normal connective tissue and deficiency.

Vitamin K

100g of Chard provides approximately 700% of the RDA for Vitamin K. This is vital for processes leading to coagulation, metabolism and biology. It has also been known to limit neuronal damage in the brain, disease. However, due to the high level of blood coagulation, people taking medicines should avoid it.


100 g of Chard contains approximately 7 mg of Omega-3 fatty acids. Omega-3 fatty acids are known to reduce rate, blood pressure, triglycerides and artherosclerosis. They have also been demonstrated to reduce the risks of breast cancer, prostrate cancers. They have also been shown to increase in infants, and reduce the risk of disease.

Vitamin A

100g of Chard provides 204% of the RDA for vitamin A. This is vital for production of molecules and cells used within the eye, for example, colour vision. It is also used for transcription and maintenance of skin health. It is particularly important to maintain levels of vitamin A, particularly within pregnant and nursing mothers, as a deficiency can lead to or permanent blindness.

Vitamin E

100 g Chard contains approximately 12.5 RDA of vitamin E. This ensures dispute relating to the benefits or detriment of Vitamin E supplements, and there is no scientific consensus.


Chard contains many minerals, in particular Copper (20 % RDA in 100 g), Iron (22.5 % RDA in 100 g), Magnesium (20 % RDA in 100g) and Manganese (16 % RDA in 100 g). Copper is required for the production of many enzymes, Iron for many proteins and enzymes, in particular haemoglobin used to transport oxygen in blood. Magnesium is required for the processing of ATP (chemical energy) and Manganese is vital as a cofactor in enzyme reactions.

To conclude, Chard is packed full of extremely high quantities of vital and desirable nutrients, giving increased protection against many issues ranging from cancer to heart disease.