Chard is an annual crop widely grown greens around Mediterranean region and is available at its best during summer

season from June until November months. Chard features distinctly large dark-green leaves with prominent petiole well-developed edible stalk. Generally, its leaves are harvested at various stages of maturity. While the whole plant with its tender young leaves can be harvested for salad preparation, individual large-size, mature leaves with slightly tough texture stem may be picked up for sauting and cooking in dishes. Swiss chard comes in variety of types based on their shiny, crunchy stalks and petiole: Green stalk: Lucullus. Red stalk: Charlotte, Rhubarb Chard. Multi-color stalk: Bright lights (white, orange, yellow, purple, pink).

Health benefits of Swiss chard

Swiss chard, like spinach, is the store-house of many phytonutrients that have health promotional and disease prevention properties. Chard is very low in calories (19 kcal per 100 g fresh, raw leaves) and fats, recommended in cholesterol controlling and weight reduction programs. Chard leaves are an excellent source of antioxidant vitamin, vitamin-C. Its fresh leaves provide about 33% of recommended levels per 100 g. As a powerful watersoluble antioxidant, vitamin C helps to quench free radicals and reactive oxygen species (ROS) through its reduction potential properties. Research studies suggest that regular consumption of foods rich in vitamin C help maintain normal connective tissue, prevent iron deficiency, and also help the human body develop resistance against infectious agents by boosting immunity. Chard is one of the excellent vegetable sources for vitamin-K; 100 g provides about 700% of recommended intake. Vitamin K has potential role bone health by promoting osteotrophic (bone formation and strengthening) activity. Adequate vitamin-K levels in the diet help limiting neuronal damage in the brain; thus, has established role in the treatment of patients suffering from Alzheimer's disease. It is also rich source of omega-3 fatty acids; vitamin-A, and flavonoids anti-oxidants like -carotene, -carotene, lutein and zea-xanthin. Carotenes convert to vitamin A inside the body. It is also rich in B-complex group of vitamins such as folates, niacin, vitamin B-6 (pyridoxine), thiamin and pantothenic acid that are essential for optimum cellular metabolic functions. It is also rich source of minerals like copper, calcium, sodium, potassium, iron, manganese and phosphorus. Potassium is an important component of cell and body fluids that helps controlling heart rate and blood pressure by countering effects of sodium. Manganese is used by the body as a co-factor for the antioxidant

enzyme, superoxide dismutase. Iron is required for cellular oxidation and red blood cell formation. Regular inclusion of chard in the diet has been found to prevent osteoporosis, irondeficiency anemia, and vitamin-A deficiency; and believed to protect from cardiovascular diseases and colon and prostate cancers.