Imagine a nutrient-dense food packed with vitamins and minerals that could significantly boost your health with just a small meal addition. That’s the power of Swiss Chard Microgreens, the tiny but mighty greens making waves in the health and wellness community.
These vibrant microgreens aren’t just a pretty garnish on your plate. They offer the power of nutrition, providing various health benefits that can contribute to your well-being. Swiss Chard Microgreens are a game-changer in the world of health foods, from supporting heart health to boosting your immune system.
Swiss chard is unique for its vibrant colors, nutrient density, versatility in cooking, and distinct flavor. It contains vitamins A, C, and K and essential minerals, especially magnesium. Swiss chard is also easy to grow, even as microgreens, making it a favorite among home gardeners.
But what makes these microgreens so unique? How do they compare to other greens in terms of nutrition? And how can you incorporate them into your diet to reap their benefits?
This post delves into Swiss Chard Microgreens’ nutritional data, facts, and health benefits. Whether you’re a parent looking to improve your family’s diet, a food enthusiast eager to try new ingredients, or a health-conscious consumer seeking to enhance your wellness, this post is for you.
So, stick around as we unravel the wonders of Swiss Chard microgreens. Trust me. You don’t want to miss this!
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The Nutritional Powerhouse: Swiss Chard Microgreens
Swiss Chard microgreens stand out not only for their vibrant colors but also for their impressive nutritional profile.
Swiss chard, scientifically known as Beta vulgaris subsp. cicla var. flavescens is a leafy green vegetable often used in Mediterranean cooking. This Mediterranean-native leafy green vegetable, which belongs to the beet family, has been consumed since the time of the ancient Greeks. Researchers believe that wild beets that thrived all across Sicily, Italy, were the source of the chard plant’s initial domestication.
When harvested as microgreens, it packs a more potent nutrient punch just after the first true leaves have developed. These tiny greens are rich in vitamins A, C, and K and provide many minerals like magnesium, potassium, iron, and dietary fiber.
The plant is not from Switzerland, despite its name. You may also know it as “Roman kale,” “stem chard,” and “spinach beet” The 19th-century Swiss botanist who identified and gave the plant Beta vulgaris its Latin name gave it the nickname “Swiss chard.”
Swiss chard microgreens have an intriguing flavor in addition to their lovely colors. It has a mellow, earthy flavor between spinach and beets. They are slightly sweeter than beets. Their slightly bitter flavor and crunchy texture make them a great addition to salads, sandwiches, and smoothies. They enhance salads’ flavors further. We also sprinkle them with fresh mozzarella cheese and balsamic vinegar-glazed tomatoes.
You can harvest Swiss chard microgreens after planting seeds in 8-12 days.
But Swiss Chard microgreens are not just about taste and aesthetics. The health benefits they offer are pretty remarkable. These microgreens support bone health, the immune system, and heart health, which is truly a superfood. Moreover, they are easy to grow at home, making them a sustainable and convenient way to enhance your diet.
In an increasingly health-conscious society, understanding the nutritional benefits of Swiss Chard microgreens is more relevant than ever. Whether you’re a home gardener looking to diversify your crop, a parent trying to incorporate more nutrients into your family’s diet, or a food enthusiast eager to experiment with new ingredients, Swiss Chard microgreens have much to offer.
So, let’s delve deeper into the world of these nutrient-dense greens and discover how they can contribute to a healthier lifestyle.
Types of Swiss chard Microgreens
There are different varieties of Swiss chard microgreens, but the most common ones are the following:
- Rainbow chard: As the name suggests, this chard species comes in various colors. You could obtain pink, white, yellow, orange, or red stems with dark green foliage.
- Ruby Red – The red veins on the leaves and the stunning red stalks of this variety make it stand out.
- Rhubarb: This type has dark red stems and veins resembling rhubarb.
Swiss chard Microgreens Nutrition Info
The table below has detailed nutrition information on Swiss chard microgreens;
| Name | Swiss chard microgreens |
|---|---|
| Scientific name (genus and species) | Beta vulgaris |
| Growth length | 8-12 days |
| Growth height | Between 2–3” |
| Calories | 23 kcal |
| Protein | 4.1 g |
| Carbohydrate | 27 g |
| Fat | 0.1 g |
| Fiber | 2.2 g |
| Magnesium (Mg) | 36 mg |
| Calcium (Ca) | 71 mg |
| Phosphorous (P) | 29 µg |
| Potassium (K) | 93 mg |
| Iron (Fe) | 4 mg |
| Zinc (Zn) | 0.84 mg |
| Manganese (Mn) | 8 µg |
| Vitamin A (IU) | 152 IU |
| Vitamin C (Ascorbic Acid) | 15 µg |
| Vitamin B | 0.5 mg |
| Vitamin E | 3.3 mg |
| Vitamin K | 572 µg |
Nutrients Found in Swiss chard Microgreens
Nutrients are abundant in Swiss chard. It contains, among other things, minerals, and vitamins. Here are the essential vitamins and minerals present in Swiss chard microgreens:
Vitamin B: Vitamin B is a significant component of your bone and skin. Vitamin B is also involved in the proper development of red blood cells and is essential for their functioning. It can also help prevent anemia.
Vitamin E: Vitamin E is involved in the protection of cells from free radicals, which are known to damage cellular DNA. Swiss chard also provides Vitamin E for healthy skin and lung functions.
Vitamin K: Swiss chard is also a rich source of vitamin K. Vitamin K has a vital role in the proper functioning of our blood. As an anti-clotting agent, it helps prevent the formation of clots, which in turn may lead to a stroke.
Calcium: Calcium is a mineral essential for the growth and maintenance of bones and teeth. As a component of the bone matrix, calcium builds bone mass and strengthens its structure. Swiss chard microgreens are a great source of calcium and the best among leafy green vegetables. Swiss chard provides 46% of the daily calcium recommendation per 100 gm serving.
Iron: In our blood, iron is a crucial component that carries oxygen to all cells and tissues. Anemia is a lack of iron, a condition where the red blood cell’s hemoglobin decreases. Therefore its ability to give oxygen to our tissues is reduced.
Magnesium: Swiss chard is a good magnesium source and has more than twice the usual amount of this mineral compared to spinach. This magnesium plays a vital role in transmitting nerve impulses and muscle contraction. Magnesium has a calming effect on the nervous system. In addition, it also helps to keep the heartbeat at an average level.
Potassium’s a mineral that acts as an electrolyte in its own right. It helps regulate the functions of the heart, muscle contraction, and nerve transmission. In addition, potassium helps promote normal blood pressure.
Zinc: Zinc is involved in cellular communication and reproduction. By promoting the synthesis of collagen, an essential component for tissue regeneration, it also has a role to play in wound healing and repair.
What are the Health Benefits of Eating Swiss chard Microgreens?
Swiss chard is a potent vegetable with vitamins, minerals, and health benefits.
Regulate blood sugar levels: Swiss chard microgreens are fiber-rich and full of nutrients that help the body metabolize carbohydrates and sugars properly.
As a result, this low-calorie vegetable is an effective way to control blood sugar levels.
Swiss chard microgreens are also rich in antioxidants and anti-inflammatory properties that protect against diabetes. People with type-2 diabetes use Swiss chard for its blood sugar-stabilizing properties. It lowers blood sugar levels naturally while helping the body metabolize carbohydrates better.
Prevent various types of cancer: Swiss chard is full of antioxidants and phytonutrients that provide cancer-fighting agents to the body. It helps protect against digestive, mouth, throat, stomach, and liver cancers by having a hefty dose of vitamin C and beta carotene.
Swiss chard microgreens are also high in folate or folic acid, preventing colon, breast, and prostate cancers.
Improve digestion: Eating Swiss Chard helps to boost the digestive system by increasing stomach acidity. It also has a laxative effect which helps eliminate wastes from the body. Swiss chard is rich in fiber and other nutrients like potassium and magnesium, which promote regular bowel movements that keep our gastrointestinal tract healthy. It also promotes good bowel movement by cleansing the digestive tract.
Prevent heart disease: Swiss chard is low in saturated fats and contains zero cholesterol. It is richly packed with antioxidants and phytonutrients like beta carotene and vitamins C, K, and B-6 that prevent heart diseases. Swiss chard contains anthocyanins which are also known to fight against atherosclerosis.
Increase bone strength and development: Only proper nutrition can achieve bone strength. Anemia and low levels of calcium intake can cause bone diseases like osteoporosis. However, Swiss chard microgreens are rich in calcium and magnesium, which help to strengthen the bones.
Swiss chard also keeps the body balanced by decreasing the risk of osteoporosis. It is an excellent source of calcium and magnesium, making it a good choice for building strong bones.
Strengthen the brain’s functioning: Swiss chard contains vitamins and minerals that help enhance cognitive function and prevent degenerative brain disorders. It is high in omega-3 fatty acids, antioxidants, and vitamin K that protect against Alzheimer’s disease.
Swiss chard also contains resveratrol which helps prevent age-related memory decline by reducing inflammation in the brain.
Cooking Swiss chard Microgreens
The best way to get a good amount of nutrients from Swiss chard is to eat it raw. You may use it in salads or soup or as a side dish. Or you can use it as the main ingredient in a dish. The leaves are the tastiest part, so eat them first.
Cooking Swiss chard can be a bit tricky. It has a crunchy texture, so steaming is the best cooking method. The leaves soften and become juicy when cooked, becoming delicious with added flavors. Adding onions, garlic, tomatoes, and other vegetables to Swiss chard enhances their flavor and makes them taste better.
There are many ways to cook the leaves too. Try grilling the leaves or sautéing with olive oil, garlic, and salt; they make any meal’s side dish.
Microgreens Cookbook
A microgreens cookbook can be a great resource if you’re looking for creative ways to incorporate microgreens into your meals.
I created two great cookbooks just for you.
- The first is Eat Now! Microgreen Soups: 15 Savory Low-Fat Pocket Recipes.
- The second is Eat Now! Microgreen Juices: 25 Savory Pocket Recipes.
They are filled with delicious, healthy recipes that feature microgreens.
Takeaways: Swiss Chard Microgreens Nutrition
In conclusion, Swiss Chard microgreens are a powerhouse of nutrition, offering a wealth of vitamins, minerals, and antioxidants that can significantly contribute to your overall health. They have very high amounts of vitamins A, C, and K and many essential mineral ingredients such as potassium, magnesium, or iron.
Incorporating these vibrant microgreens into your diet can help boost your immune system, improve bone health, and even aid blood clotting. Furthermore, their high fiber content can help digestion and are an excellent option for people who want to lose weight because they have the lowest calories.
But the benefits of Swiss Chard microgreens extend beyond their nutritional profile. They are easy to grow at home, requiring minimal space and resources, making them an excellent choice for urban dwellers, home gardeners, and anyone interested in sustainable living.
So why not give Swiss Chard microgreens a try? Start growing them at home, add them to your meals, and experience the health benefits they offer. Remember, every small step towards a healthier lifestyle counts, and adding Swiss Chard microgreens to your diet is a step in the right direction.
Start your microgreens journey today!
INTERESTED IN MICROGREENS?
Join the community
Join more than 50,000 other health-conscious individuals and couples who visit our site and receive weekly emails from us to help them grow more microgreens to live healthier and longer lives.
Related Questions
This section answers some of the most common questions about growing microgreens. From the best types of microgreens to grow at home to the benefits of including microgreens in your diet, we’ve got you covered. Feel free to email me at mailto:andrew.neves@microgreensworld.com if you have any other questions, and we’ll do our best to answer them.
How does Swiss Chard Microgreens compare to Mature Swiss Chard?
Swiss chard microgreens are more nutritious when compared to their full-grown counterpart. Swiss chard contains more vitamins when it is still a baby plant. Read more in my post “Shopping Bag Choices: Microgreens vs. Vegetables.”
How do Swiss chard microgreens taste?
Swiss chard has a taste that is similar to spinach and beets because they are closely related to each other. They can be used as salad garnishes or as pizza toppings. They improve the beauty of your dinner table because their stems are colorful. Explore more in my post, “What do microgreens taste like?”
How do I store Swiss Chard Microgreens?
When you first pick your Swiss chard microgreens, you can wash them with water, but if you plan to keep them, do not wash them. The extra moisture could promote mold growth or hasten the greens’ deterioration. Find out all about “How Long Can You Store Microgreens at Home?”
Share the Guide
We hope you found this guide on the nutritional benefits of Swiss Chard microgreens helpful and informative. If you did, we encourage you to share it with your friends, family, or anyone you think might be interested in learning more about microgreens.
You can share it on social media or even send it directly to someone who might benefit from it. If you have any questions or comments, feel free to email me. We love hearing from our readers! And if you want to stay updated on more posts like this, consider signing up for our newsletter. Let’s spread the word about the power of microgreens!
- To explore more nutritious microgreens, check out the whole protein quinoa: “Quinoa Microgreens: The Key to a Nutrient-Rich Diet.”
- For a wealth of knowledge, read the post “The Beginner’s Nutritional Guide to Incredible Microgreens” to explore more about microgreens.
- And to learn how to grow microgreens, read this post “Beyond the Windowsill: Growing Microgreens on Your Balcony or Patio.“
References
Here are five authoritative sources that provide information about the nutrition of Swiss Chard Microgreens:
- Mane, Rohit. “Swiss Chard Microgreens: How to Grow in 6 EASY Steps [2023].” Organealthy.com, 19 Feb. 2023, https://organealthy.com/swiss-chard-microgreens-nutrients-health-benefits/. This source provides information about the nutrients found in Swiss Chard Microgreens, including proteins, iron, zinc, calcium, potassium, magnesium, and vitamins A, B, C, E, and K.
- “Swiss Chard: Nutrition, Benefits and How to Cook It.” Healthline, 4 Dec. 2018, www.healthline.com/nutrition/swiss-chard. This source provides a detailed breakdown of the nutritional content of Swiss Chard, including its calorie, protein, carb, and fiber content, as well as its vitamin K and vitamin A content.
- Turner, Ellen R., et al. “Microgreen Nutrition, Food Safety, and Shelf Life: A Review.” Journal of Food Science, vol. 85, no. 4, 6 Mar. 2020, pp. 870–882, https://doi.org/10.1111/1750-3841.15049. This scientific review discusses the nutrition of various microgreens, including Swiss Chard.
- Ebert, Andreas W. “Sprouts and Microgreens—Novel Food Sources for Healthy Diets.” Plants, vol. 11, no. 4, 21 Feb. 2022, p. 571, https://doi.org/10.3390/plants11040571. This scientific article discusses the health benefits of various microgreens, including Swiss Chard.
- Bhaswant, Maharshi, et al. “Microgreens-A Comprehensive Review of Bioactive Molecules and Health Benefits.” Molecules (Basel, Switzerland), vol. 28, no. 2, 15 Jan. 2023, p. 867, pubmed.ncbi.nlm.nih.gov/36677933/ https://doi.org/10.3390/molecules28020867. This comprehensive review discusses the bioactive molecules and health benefits of microgreens, including Swiss Chard.
