Mangold: health benefits and harms

Mangold has only recently begun to gain popularity in Russia, but in Europe for a long time, more than a hundred years, has been popular with many people (and not only among followers of a healthy diet).

The first official appearance of a vegetable in dishes is attributed to the largest island in Italy - Sicily. That is why chard can often be seen as an ingredient in many dishes of Italian cuisine. It is used in salads, stewed with vegetables and boiled in soups. Many note its subtle bitterness in its raw form. During the heat treatment, it disappears, a delicate and soft aroma appears, more appetizing than that of spinach.

What is chard

Mangold is better known to many as leaf beets and differs from the dining room that is familiar to us only in that it is not the root crop that is used, but the leaves and stems themselves. Despite this, the chard is a vegetable, it has a thick crispy stem and smooth leaves.

The shank is of different colors - from the usual green to bright red and burgundy. It is on the stem that you can determine the type of vegetable.

Views

There are a lot of types of chard. Conventionally, they are divided into leaf and petiole.

1. Leafy (they are also called Roman cabbage) have large fleshy leaves, they taste like spinach. This type can easily replace ordinary salad, cabbage and other leaf fellows.
2. The petiole chard leaves are small, but the stem is very thick and juicy. It is it that is cut into salads or used when stewing vegetable dishes.

By variety, there are mainly three types of chard, which are more popular in trade:

1. With red stems, this is a ruby ​​(red) chard.
2. With a white stem, sometimes with a yellowish tinge - a white chard (less commonly called yellow).
3. The rainbow variety is, of course, not a definite species, it looks more like a hodgepodge of all the others - yellow, emerald, silver and scarlet - such a colorful assortment will decorate any salad on the festive table.

Composition and calorie content

The leaves and stalks of chard are an abundance of nutrients. This is a large amount of vitamins that are contained in 100 g of vegetable. They can not only cover the daily norm, but even exceed it - they include vitamins A and K. Mangold is also not inferior in content of vitamin C to lemon or orange. This bright vegetable is a good source of useful micro and macro elements - magnesium, calcium, phosphorus, sodium and many others.

Like any plant product, leaf beets are rich in dietary fiber. It contains a large number of antioxidants and phytonutrients, unique in their own way and very beneficial for health. And all this is covered by a low-calorie shell - only 20 kcal per 100 g. Therefore, this vegetable is useful to all people who lose weight and maintain a healthy lifestyle.

Useful properties of chard

For women

All food components, of course, are very useful for the human body, but chard gives special joy for the weaker sex due to its ability to improve the condition of the skin and hair. All thanks to the content in it of a special organic compound - biotin.

Biotin improves the structure of the hair, they become softer and less prone to cross-section, a healthy shine appears. By stimulating hair follicles, biotin accelerates hair growth.

A lack of this compound can cause frequent rashes and inflammation on the skin. Therefore, the systematic use of chard will help improve the appearance of the skin, contribute to the appearance of a healthy radiant shade.

For men

Men, as representatives of the stronger sex, need useful substances in doubled quantities. Therefore, chard simply needs to be included in the diet of men. A large amount of vitamin A promotes good cell renewal, selenium and zinc will help the normal production of testosterone, and all this together improves male strength and the reproductive system.

During pregnancy

Pregnancy requires special attention to nutrition, so you need to strictly monitor what you can eat and in what quantity. The diet should be rich in useful components that are necessary for the proper development of the fetus - these are protein, calcium, iron, vitamins and minerals.

The presence in the chard of vitamins, some even in excess, will allow them to be obtained not only by the mother, but also by the child, which will contribute to his health and normal growth. Vitamin C will strengthen the immunity of the expectant mother and protect her from viruses and bacteria. Iron will improve blood circulation by normalizing hemoglobin levels and reducing the risk of anemia.

When breastfeeding

The health of the baby while breastfeeding directly depends on what foods are included in the diet of the mother and how rich they are. Immediately after the birth of the baby, the intake of beneficial substances through breast milk is necessary.

The presence of leaf beets in the diet will provide the baby with phosphorus and calcium. These are necessary components for the correct construction of the skeleton and the musculoskeletal system as a whole. Sodium will regulate the exchange of fluids and salts in the body, relieve the mother of edema, improve the kidneys of the child.

For children

The child’s body is subject to a large number of attacks from the outside world at a time when its nutrition is no longer dependent on mother's milk. Therefore, vitamins and minerals must come from food, the correct growth and development of the whole organism depends on this. To protect the baby from diseases, parents should ensure that the products contain a sufficient amount of vitamin C. A child is unlikely to agree to eat acid lemon, and vegetable puree with the addition of chard is an interesting, bright color product and neutral in taste. The presence of calcium in it will help the formation of bones, tendons during growth, and phosphorus - the mental development and strengthening of the skeleton.

When losing weight

A healthy diet involves combining the benefits and low calories for a more successful result. Products included in the diet should contain all the nutrients necessary for the body, as well as give a feeling of satiety, even in small quantities. Beetroot copes well with this role. The high fiber content minimizes the risk of overeating and snacking, as this product can be quickly saturated. When using this vegetable, metabolism improves, which contributes to the rapid breakdown of fats.

It is scientifically proven that people who include a large number of vegetables in their diet are less likely to be overweight. If this problem already exists, they lose weight faster than those who restrict themselves in food and starve their bodies.

Chard is a vivid example of the fact that you can lose weight with benefit and without harm to health.

The benefits and uses of leaves

Due to its rich composition, chard is indispensable for the body in various diseases.

Crayfish

Leaf beet antioxidants are real fighters for human health. They can prevent the appearance of cancerous tumors arising from the presence of free radicals in the body, protecting cells from damage by them. Vitamins A and C help them in this.

Beta-carotene is also an immunostimulating substance. Its regular intake in the body reduces the risk of lung cancer, and this is a scientifically proven fact.

Phenolic compounds contained in chard, direct their anti-inflammatory effect on cancer cells of the pancreas.

Heart disease

Bioflavonoid Vitexin will help in the fight against diseases of the cardiovascular system. It is able to lower blood pressure, normalize blood coagulation. Kempferol also has a beneficial effect on blood vessels - it strengthens them and protects against blood clots. The presence of potassium can reduce blood pressure and neutralize enzymes that cause hypertension. From anemia and its symptoms (weakness and fatigue) iron and copper will help. They improve blood circulation and saturate the organs in the body with oxygen.

Thanks to these and many other components, the use of chard can protect a person from heart attacks and strokes.

Diabetes

In addition to dietary fiber that maintains a normal level of glucose in the blood, a flavonoid unique in its ability, syrinic acid, was recently discovered in chard. It helps normalize blood glucose levels by affecting the activity of an enzyme that breaks down complex carbohydrates into simpler sugars. Therefore, it is very necessary in the diet of people with diabetes or those who have a risk of it. Antioxidants also contribute to improving the general condition of patients, reducing the risk of complications associated with diabetes.

It has been proven that the use of chard, like other leafy vegetables, reduces the likelihood of diabetes.

Digestion problems

Fiber is a kind of food for intestinal microflora. It improves gastrointestinal motility, stabilizing digestion. Therefore, foods rich in fiber should be consumed by those who follow their figure or want to fix it. Chard just helps to reduce and normalize weight.

In addition, it improves:

1. The work of the brain. Potassium increases the efficiency of the brain and helps the assimilation of information by improving the delivery of oxygen to it, and vitamin K protects against many diseases, reduces fatigue.
2. Also, the vegetable helps to maintain normal vision. Beta-carotene and vitamin A minimize the risk of diseases associated with vision - glaucoma, macular degeneration and so on. They protect the cornea of ​​the eye, maintaining the optimal condition for it.

Chard in folk medicine

In folk medicine, leaf beets are used both in their “natural” form and in the form of decoctions. The latter are very popular because it is believed that the best effect on the body can be obtained through a hot drink. This opinion is erroneous, since many vitamins are destroyed by heat treatment. For example, vitamin C is destroyed by 90% when boiled.

For headaches

For headaches, it is recommended to grind the vegetable leaves in mashed potatoes and apply to the temples or forehead for half an hour or an hour. You can use whole, not crushed leaves, literally ripped from the beds.

For sore throat

Such a folk recipe is ideal for treating pharyngitis and other inflammatory processes in the throat. To do this, you need 250 g of chard (preferably with juicy leaves and cuttings) and 1 teaspoon of 9% table vinegar. Cut the vegetable into small pieces and add vinegar to it. Leave the resulting mixture for a while until the liquid is separated from the leaf beet.Strain the resulting tincture through cheesecloth and drink such a liquid in small quantities every 5 hours. For best results, you can add beetroot juice to the tincture.

With angina, you can try the chard juice. Enough to add flavor to add various fruits (preferably citrus fruits) and drink such a drink once a day in one glass.

To strengthen immunity

To strengthen the immune system, you will need 250 g of chard, a couple of cloves of garlic and 1 teaspoon of vegetable oil. Grind garlic and chard, pour both components with vegetable oil. The resulting mashed potatoes can serve as a good tool for prevention in cold weather.

Circulatory benefits

The best result for the heart can be obtained through the use of chard juice. It lowers blood pressure and helps cleanse the blood.

All the same chard juice can help stop bleeding. The actions performed are comparable to the use of plantain - you need to moisten the gauze in the juice and attach to the wound. Also, the presence of anti-inflammatory components relieves swelling around the wound.

To improve vision

Beta-carotene will be a salad of chard and carrots. To do this, just grind 300 g of chard and grate 1 large carrot. Optionally, add oil and spices. This is a healthy alternative to Korean carrots.

Chard broth

Broth, in fact, can help cure any ailment. It cleanses the liver well, acts as a diuretic, and in case of a cold it replaces an effervescent tablet of vitamin C. Also, leaf beets help to cope with stress, providing a calming effect on the nervous system.

For a decoction, you need 1 liter of water per 100 g of chard. Boil the vegetables in a saucepan with the lid closed for 20 minutes. Eat it before going to bed.

The use of chard in cosmetology

The therapeutic effect of chard can be directed to improving the condition of the skin and hair.

Facial Cleanser for Inflammation

If painful acne appears on the face, then you do not need to despair. To cleanse the skin and get rid of hateful rashes, you need to remember folk recipes.

To dry and whiten the skin in a kind, it is necessary to boil the leaves and petioles of the chard, and after cooling the resulting broth, add 1 teaspoon of apple cider vinegar to the liquid. The resulting water you just need to wash before bedtime. After a week, the inflammation will begin to turn pale, the skin will become much cleaner.

Mask for dry skin

This mask can be used in the cold season, when the skin is chapped, or on hot days when it lacks moisture and nutrition.

For the mask you will need 1 tablespoon of chard juice and 1 teaspoon of sour cream. Mix all components to a uniform thick consistency, apply the mask on the face and décolleté for 15–20 minutes, and then rinse with warm water.

Mask for moisturizing the skin

To 300 g of finely chopped (and preferably mashed to a puree state) chard add 1 teaspoon of honey and the same amount of olive oil. Apply the mask to the face and décolleté for 15–20 minutes, then rinse with water and apply a suitable cream to clean skin.

Against age spots

Chard will also help whiten skin from pigmentation. You can use mashed vegetables or simply scalded boiling water leaves. Leave the leaves on the skin for 15–20 minutes, then wash with warm running water. Such a remedy helps with freckles.

Firming hair mask

Chard juice will help with hair loss no worse than burdock or coconut oil. To do this, rub it into the scalp at least 2 times a week. You can also make a nourishing mask based on mashed chard and burdock oil. For 250 g of vegetable add 3 teaspoons of burdock oil and rub the mixture into the scalp, then put on a hat or wrap a towel to create a "greenhouse effect". After half an hour, rinse the mask thoroughly with water and a moisturizing balm.

Harm and contraindications

Any product with its health benefits can cause significant harm to the body with very frequent use. Chard with plenty of fiber can cause indigestion. For each, it can manifest itself in different ways - for someone in the form of a stagnant state, and someone is lucky with relief.

The content of oxalic acid in a vegetable can also play a trick on those with gastritis with high acidity. Salts, oxalates, contained in almost any leafy vegetable, worsen the condition with urolithiasis. Therefore, chard is contraindicated for people with this problem (however, like sorrel or beetroot).

If you liked the juice from the chard, and there is a desire to consume it constantly, then it is better to dilute it with carrot or tomato juices, since a concentrated drink can cause bloating. For the same reason, do not abuse it for people with gastritis or ulcers.

How to choose and store chard

When choosing a chard, you should completely trust the organoleptic indicators - the appearance, color, smell and apparent juiciness of the product. The fresher the vegetable, the more useful properties from it will be obtained.

1. Leaf color. The leaves of fresh chard have a bright and juicy burgundy (in ruby) or green (in all other types of vegetable) color. External freshness will indicate that the vegetable did not lie for a long time on the counter.
2. Smell. The chard should exude the aroma of fresh herbs with light bitterness. If the smell is watery or other extraneous odors are present - do not take such a vegetable. Even if it looks attractive in appearance, then most likely it will not lie in the refrigerator for a long time.
3. The stalk of chard. The stem should not be sluggish. A flexible and thin stalk indicates that the plant is young - such a leafy beet is perfect for a salad. A juicy thick stalk indicates that the vegetable is quite ripe - it is well suited for the preparation of therapeutic masks or decoctions. But salad, unfortunately, it will give bitterness.
4. Leaf structure. The leaves should have a crisp consistency comparable to a salad: a slight crackle should be felt when squeezing with your fingers. Although this way of recognizing the structure is not suitable for a young plant - its leaves are soft and tender, but the size, respectively, will also be smaller.
5. The absence of spots and voids on the surface of the sheet. White spots on the leaves usually indicate the use of pesticides or other chemicals during cultivation. Black spots are a sign that the vegetable is starting to rot. Voids usually mean that leaves were a favorite insect food.
6. Packaging. It is best to buy a chard without packaging. Vegetables in a plastic bag will be stored less due to the accumulation of condensate inside.

Storage of chard is best done in a plastic container in the refrigerator. No need to place it on a shelf under the freezer - this will not extend the shelf life. The best option would be to use beetroot immediately after purchasing it. If such an outcome is not possible, then the chard can lie in the refrigerator for up to 4 days. After this period, he will lose not only his attractive appearance, but also useful properties.The process of decay will begin, which can play a bad joke with the body.

Another secret for storage, suitable for all vegetables: you need to wash the chard only immediately before using it.

Is it possible to freeze

When frozen, chard can be stored for up to 4 months. This storage method preserves almost all nutrients, and you can stock up on vegetables for future use. It is also worth freezing it in a plastic container, avoiding the use of bags.

How to eat chard

The taste of fresh unprocessed chard resembles spinach. For the most part, it is neutral and has a light, pleasant bitterness. This taste will bring a spicy touch to any dish. The taste of the vegetable is also affected by its initial processing before use.

1. It is necessary to thoroughly wash the vegetable from visible impurities in warm water. It is advised to do this even 2-3 times.
2. Be sure to inspect the bunch of greens for damaged leaves - their specific taste will significantly spoil the dish.
3. When cooking, it is necessary to drain the first broth, since it can contain a large amount of harmful substances (for example, nitrates, which are actively used in the cultivation of leafy crops). This rule does not apply to cases when chard was grown in its garden.
4. If there is a problem called gastritis, and you really want to try the vegetable, it is worth trying to cook it with the addition of dairy products - they neutralize acids.

What can be cooked from chard: recipes

Chard leaves salad

The easiest way to make chard is to add it to the salad. It can consist of a mixture of various herbs - for example, spinach, arugula, lettuce and Chinese cabbage.

For one of the popular and simple salad recipes, you will need the following components:

• chard leaves - 800 g;
• croutons or crackers - 20 g;
• cucumber - 5 pcs. medium size;
• cherry tomatoes - 5 pcs.;
• Caesar sauce - 1-2 tbsp. spoons.

Cut cucumbers into small slices, cherry tomatoes into slices. Chop the leaves of chard, tearing them by hand. Mix all components, add salt and pepper to taste. You can add pickled cheeses to the salad.

Light side dish for pork steak

At the time of blooming greens, I want to treat yourself to an unusual side dish from what grows in the garden. The following products are required for such a side dish:

• chard - 300 g;
• garlic arrows - 300 g;
• vegetable oil - 1 tsp;
• salt, spices - to taste.

Rinse plant components thoroughly with warm water, and then cut into large pieces. Mix all the ingredients with salt and spices in a bowl, and then put in a well-heated pan with vegetable oil. Fry the chard and garlic with constant stirring so that they do not burn. Willingness to determine by garlic arrows - the color will become darker, and the structure - soft. Optionally, dressing with sauce.

Curd pasta with herbs

The pasta is easy to make at home. For the price it will be much cheaper than when buying in a store. For its preparation you will need the following ingredients:

• cottage cheese 5% fat - 200 g;
• chard - 50 g;
• garlic - 1 clove;
• sour cream - 1 tbsp. the spoon.

To soften the chard should be extinguished in a pan in advance with the addition of water for 10 minutes. After all, grind all components in a mixer to the desired consistency. A more fluid structure can be obtained by adding more sour cream.

Pickled Chard Cuttings

This is a rather unusual dish, but at the same time a great way to extend the chard shelf life.

To prepare the marinade you will need such components:

• water - 1 l;
• sugar - 50 g;
• salt - 50 g;
• vinegar - 250 ml.

Its preparation is very simple - add salt, sugar and vinegar to boiling water.

Preparation for conservation
Cut the cuttings of chard up to 5-6 cm in size and blanch in boiling water for 5 minutes. Cooled cuttings to distribute to sterilized banks. Pour the hot marinade into the jars, close the lids and set aside in a cool dark place to cool. Keep the pickled chard in the refrigerator for 1 month, during which you can always serve a crispy snack to the table (no worse than cucumbers).

You can also pickle the chard leaves. The technology for preparing the marinade is no different, but the heat treatment of the leaves themselves is no longer required - they are quite capable of softening the marinade.

In this case, the leaves are not cut, but folded several pieces into a roll. In this form, they must be carefully placed in a jar and pour the marinade. In a salad, few people like these leaves, and for cooking thermally processed dishes, such as soups and pies, it is quite.

Other ways to use chard in cooking

1. From the leaves and cuttings of chard, you can make a smoothie with the addition of carrot juice. A healthy drink will give a boost of energy in the morning and a complex of nutrients for the whole day.
2. Chard leaves can be replaced with spinach in many dishes - the taste will not change much. For example, stuff them with chicken breast and cheese.
3. You can try making chips from its leaves. You need to cut them into small pieces, sprinkle on them with oil, sprinkle with salt and other desired spices and bake until a crispy brittle consistency is formed.
4. Often chard is added to the pie along with boiled egg and other herbs.

Interesting facts about chard

1. Due to some external resemblance, chard is often confused with spinach and vice versa.
2. Even in ancient times, chard was used to treat blood poisoning, with fevers and other infections.
3. He does not tolerate neighborhood in a bed of his own kind - cabbage, beets and spinach. All useful properties in this case in chard are reduced.

Chard photo