Chard
Author: Ann Brown
Beta vulgaris L. var. cicla L.
Name in other languages: Lleaf’s beet, swiss chard (English), Mangold (German), poirée, bette, blettes (French), bietola da costa (Italian).
There are references to locate the origin of the chard in coastal areas of Europe and North Africa where he found a suitable mild climate it will damage the sudden temperature changes. In the V century B.C. the Greeks used the chard as a major food from your diet.
It is rich in vitamins and minerals, especially iron, important in vegetarian diets. To exploit and absorb iron properly containing it should be involved chard vitamin C, ie, should eat it with freshly squeezed lemon juice.
The Chard has significant amounts of calcium, iodine, sodium, potassium and magnesium. The presence of folic acid and vitamins A, C and Group B.
The nutritional properties of spinach are better used when raw. The leaves have laxative and diuretic qualities.
Per 100 grams
* Energy (Kcal) 28.5
* Water (ml) 92
* Carbohydrates (g) 4.5
* Fiber (g) 0.8
* Potassium (mg) 380
* Magnesium (mg) 71
* Iodine (mcg) 40
* Vitamin A (mcg) 183
* Folate (mcg) 140
* Vitamin C (mg) 20
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