Rainbow Chard

The health benefits are just what you need after an indulgent festive break.

This gorgeously coloured leafy vegetable brightens up not only the garden in mid-winter, but also any dish it is used in! Its health benefits are also just what you need after an indulgent festive break.
Quick braised rainbow chard and lentils - rainbow chard, sweet potato and peanut stew - stir-fried rainbow chard and kohlrabi with lemon dressing.
  • Chard has been known since ancient times and has long been popular in Mediterranean cuisine.
  • The name chard comes from the French word carde, which refers to the cardoon, or artichoke thistle.
  • The plant came to be known as Swiss chard as a way to differentiate it from native spinach.
  • It is also known as silverbeet, bright lights, seakale beet, white beet and strawberry spinach.
  • Genus: Beta species Beta vulgaris Family: Amaranthaceae.


Vitamin A 6116IU/100g (204% RNI)

Vitamin A maintains the health of certain tissues like those in the retina. It also helps in growth and keeps the skin healthy and promotes regular development of skeletal tissue and teeth. It is also required for maintaining healthy mucosa and it has been found to protect from lung and oral cavity cancers.

Vitamin C 30mg/100g (50% RNI)

Vitamin C is an antioxidant required for a large number of metabolic functions in the human body. It aids immunity and in healing wounds and can repair tissues (like collagen). It helps in the absorption of iron and alongside other nutrients, such as zinc, vitamin E and lutein can prevent age related macular degeneration.

Vitamin E 1.89mg/100g (12.5% RNI)

Vitamin E is important for vision, reproduction and the health of your blood, brain and skin. It also has antioxidant properties to protect your cells against the effects of free radicals that are produced when your body breaks down food, during intense exercise, or when it is exposed to tobacco smoke and radiation.

Vitamin K 830ug/100g (147% RNI)

Vitamin K helps to produce prothrombin, a protein and blood clotting factor. It has a potential role in bone health by promoting osteoblastic (bone formation and strengthening) activity. It may help limit neuronal damage in the brain, by helping to regulate calcium that causes some of the damage done to the brain in Alzheimer’s.

Iron 1.80mg/100g (22.5% RNA)

The chief function of iron is to form haemoglobin, a red protein whose main purpose is to transport oxygen in the blood and to create energy. It can prevent anaemia, improve concentration and sleep and supports immunity. The iron found in chard, however is non-heme iron that needs vitamin C to be absorbed.