Like many microgreens, chard has huge health benefits, providing many nutrients even as young seedlings.
Chard microgreens (also known in Australia as Silverbeet) are ideal for replacing adult analogs, as their digestion is much lighter and optimal. This is because there are no hard parts, with insoluble fibers in young plants, which is very convenient for people with digestive problems.
Nutrition Profile
While all varieties of chard are nutritious, rainbow chard is one of the healthiest types. Chard microgreens are characterized by a high supply of vitamins A, C, K, and E, beta-carotene, and the minerals manganese, iron, magnesium, potassium, and zinc. They are also an excellent source of the pigment betalain.
Chard microgreens provide different compounds with specific properties and not simply nutrients. This is why they can practically be considered functional food.
Among the main compounds and nutrients provided by chard microgreens are the following:
Antioxidants: within this group, polyphenols, vitamins C and E, and carotenoids stand out. These compounds can protect the body from free radical damage and reduce inflammation. This translates into a lower incidence of chronic diseases such as heart disease, diabetes, cancer, and neurodegenerative diseases. Polyphenols have been linked to cancer prevention due to their antioxidant and anti-inflammatory activity.
In addition, polyphenols may help improve cardiovascular health by lowering LDL cholesterol (bad cholesterol) levels and blood pressure.
Vitamin E, on the other hand, is a fat-soluble nutrient and an important antioxidant.
In addition, the vitamin E present in chard microgreens plays an essential role in the immune system, as it aids in producing immune cells that fight infection.
Vitamin E may also help reduce the risk of chronic diseases such as Alzheimer's disease, Parkinson's disease, and diabetes.
Dietary fiber: The fiber present in chard microgreens is essential for maintaining intestinal health. This type of fiber is easily digested and helps colonize the intestine by healthy bacteria, helping to prevent infections and the development of dysbiosis (flora imbalance by colonizing opportunistic pathogens such as fungi, yeasts, etc.). In addition, dietary fiber is essential in preventing diseases such as colorectal cancer.
Alpha lipoic acid: One of the best qualities of this compound is that it can improve metabolic health by increasing insulin sensitivity and increasing glucose uptake into cells. This may be beneficial for people with diabetes or metabolic syndrome.
Magnesium and potassium: both minerals are abundant in chard microgreens. It is important to note that they should not be cooked so as not to lose these minerals in the cooking liquid. Both magnesium and potassium are essential for regulating blood fluids and blood pressure.
Vitamin K1: Vitamin K1 is essential for blood clotting, as it helps produce proteins that are necessary for blood clotting. Vitamin K1 deficiency can lead to an increased tendency to bleed.
It is also crucial for bone health as it stimulates the production of osteocalcin, a protein that helps fix calcium in the bones.
Finally, although chard microgreens are an essential source of oxalates, their contribution is minor, as the usual portion of consumption is not as high as that of the adult vegetable (bearing in mind that mature chard reduces up to 50% of its volume with cooking and greatly concentrates its composition).
In conclusion, chard microgreens are ideal for preventing chronic diseases, reducing inflammation, and providing essential nutrients.
References
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