Sliverbeet

11 Facts About Silverbeet

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Introduction

Silverbeet, also known as Swiss chard, is a leafy green vegetable that is packed with nutrients and health benefits. Though it may not be as popular as other greens like kale or spinach, silverbeet deserves a place in every kitchen.

Here are 11 interesting facts about silverbeet that may make you want to incorporate it more into your diet:

Nutrition

1. It is low in calories but high in nutrients. One cup of raw silverbeet contains only 7 calories. Yet it packs vitamins A, C, E and K, magnesium, potassium, iron, and fiber.

2. It contains powerful antioxidants. Silverbeet is especially high in carotenoids like beta-carotene and lutein-zeaxanthin which help fight disease and inflammation.

3. It has more iron than spinach. Per calorie, silverbeet contains more iron than spinach which makes it great for preventing iron deficiency.

Health Benefits

4. It may improve eye health. The lutein and zeaxanthin in silverbeet have been shown to prevent macular degeneration and cataracts.

5. It may reduce cancer risk. The carotenoids and flavonoids found in silverbeet are associated with reduced risk of certain cancers like lung, prostate, and colon cancer.

6. It protects heart health. The nutrients in silverbeet help lower blood pressure and bad LDL cholesterol which benefits heart health.

Uses

7. It can be used similarly to spinach. Silverbeet can be eaten raw in salads, sautéed, baked into dishes like lasagna, or blended into smoothies.

8. Its stalks can be eaten too. The stalks/stems of silverbeet are edible and delicious when cooked. They take longer to cook than the leaves.

9. It can be stored for use later. Silverbeet leaves can be blanched and frozen for months or kept refrigerated for a week. The stems take longer to go bad.

Growing

10. It is easy to grow. Silverbeet grows best in cool weather. Soil should be kept moist. Seeds sprout in 7-10 days and leaves can be harvested in as little as 30 days.

11. It is pest resistant. Deer and rabbits tend to avoid silverbeet more than other garden greens. And it gets few diseases.

Conclusion

Though it does not get the same attention as kale or spinach, silverbeet is a nutritional powerhouse. It packs numerous vitamins, minerals, antioxidants and health benefits into very few calories. Plus silverbeet is versatile, stores well and is rather easy to grow. So next time you’re shopping for greens or planning your garden, consider adding some silverbeet.


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