Lysine is an essential amino acid that helps the body absorb calcium and has a crucial role in collagen formation. The recommended daily dose is 0.8-1g of protein per 1 kg of body weight. Any smoothie recipe that calls for greens like spinach or kale will be just as amazing with Swiss chard. Manganese is a trace mineral that assists in bone formation, skin integrity and assists the enzymes that control blood sugar. Swiss Chard. White, gold, and red are the most common—Swiss chard is the white-stemmed variety. Kale, Swiss chard and Lettuce! Though it is best fresh, chard can be frozen for up to one year. While Swiss chard may be the best known, it comes in a variety of colors, including red and golden chard. 14.54x more vitamin E (alpha-tocopherol) per 100g, more vitamin E (alpha-tocopherol) per 100g. https://gardenerspath.com/plants/vegetables/chard-companion-plants Swiss chard is a leafy green and a member of the beet family Chard contains 3 times the recommended daily intake of vitamin K and 44 percent of the recommended amount of vitamin A. Water also helps transporting nutrients and oxygen throughout the body. Younger chard leaves can be eaten raw in dishes like salads. The stems of each varietal are different colors, spanning the entire rainbow from white to purple. It can be a little bitter, though, so just add a couple of leaves at first. US Department of Agriculture. Isoleucine is an essential amino acid, important for the the synthesis of hemoglobin, the regulation and stabilization of blood sugars and energy levels, and tissue repair. It is necessary for breaking down carbohydrates and for processing amino acids and fats. The Swiss chard in this wooden box used to be surrounded by lettuce, too. Kaempferol is a bioflavonoid found in many plants. Left whole, chard can be refrigerated loosely wrapped in plastic for a couple of days. Why is Romaine Lettuce better than Swiss Chard? The more mature leaves are tougher and best served cooked. Threonine is an essential amino acid that helps promote normal growth of the body. Cultivation should mix previous crop residues and organic matter in the top 7 to 8 inches of soil. Potassium is a mineral that helps muscles contract, regulates the fluid balance in the body, helps maintain a normal blood pressure and kidney health. 136µg vs 14µg; 42.48% more vitamin A (RAE) per 100g ? Betaine is an amino-acid that contributes to protein synthesis and contributes to the proper functioning of the liver. It has antioxidant, antiviral and anti-inflammatory properties, and can potentially protect cells from carcinogenic mutations. Start preparing your seedbed when the soil has sufficient moisture to form a ball that will crumble into medium-sized fragments. One of the best ways to prepare chard is to sauté it. For the best storage results, separate the leaves and stems, storing the two separately for up to one week in the refrigerator. Cholesterol is a lipid essential for producing hormones and takes two forms: LDL, or bad cholesterol, and HDL, good cholesterol. It's used in salads, stir-fries, soups, casseroles, and dumpling recipes. The minimum daily requirement is approximately 1,800 kcal (according to the Food and Agriculture Organization of the United Nations). To remove the leaf from the stem, fold it in half and cut closely along the stem. For the leaves, lay them out on paper towels, then roll them into a bundle before sealing in a plastic bag. When bunches of rainbow chard are available, they're easy to spot among the leafy greens in a produce market. Chard makes an appearance in a variety of dishes and is just as versatile as spinach. Many grocers do carry some variety of chard, especially during the summer, which is chard's peak season. Taste-wise and in terms of cooking, it's most similar to spinach, but it's good to compare it to kale as well. Choose chard with bright green leaves and colorful stalks, both of which should be firm. It can also be cooked by moist heat cooking methods, such as steaming, or dry heat cooking methods like grilling or roasting. It's essential for absorbing vitamin B12 and takes part in the production of red blood cells, various cells of the immune system and in the formation of myelin, which protects nerve cells from damage. Lettuce, spinach, and Swiss chard are widely adapted to different soils as long as they are moist, fertile, and of good texture. https://bonnieplants.com/recipes/swiss-chard-roasted-vegetable-salad Tryptophan is an essential amino acid that the body needs for growth, for creating the sleep hormone melatonin, the neurotransmitter serotonin and for the synthesis of vitamin B3. The stems can be preserved for a longer period of time. It can be bitter, especially Swiss chard. Vitamin E Alpha (d-alpha-tocopherol) is a fat-soluble antioxidant that protects the body's cells from the damaging effects of free radicals, strengthens the immune system and prevents blood clotting. Dietary fiber, also called roughage, is present in plants, in soluble or insoluble form. It has antioxidant properties and is currently being used in cancer research, as it is thought to reduce the risk of various cancers. The leaves of the two vegetables are similar in texture: crinkled, crunchy, and dark green. Carbohydrates are composed of carbon, oxygen and hydrogen, and are divided in 4 groups: oligosaccharides (glycose), monosaccharides and disaccharides which are sugars and serve as a quick source of energy, while polysaccharides, like starches serve for storing energy. It stimulates protein synthesis, protecting muscles from stress and is important for regulating blood sugar and stimulating insulin release, which is important for building muscles. Both are best with leaves removed from the stem, though chard stems can be cooked to tender, whereas kale stems will not tenderize and are best discarded.
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