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        "rendered": "Chard (Beta vulgaris subsp. vulgaris)"
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        "rendered": "<div style=\"position:relative;width:100%;min-height:340px;background:linear-gradient(135deg,#2c3e6b,#4a5fa5,#7d8fd1);border-radius:12px;margin:0 0 24px 0;display:flex;align-items:center;justify-content:center;padding:40px;\">\n<h1 style=\"color:#ffffff;margin:0;text-align:center;\">Chard (Beta vulgaris subsp. vulgaris)<\/h1>\n<\/div>\n<div class=\"eh-arch\">\n<div class=\"ea-steck\">\n<div>\n<div class=\"k\">Botanical name<\/div>\n<div class=\"v\">Beta vulgaris subsp. vulgaris (Cicla group)<small>Foxtail family (Amaranthaceae)<\/small><\/div>\n<\/div>\n<div>\n<div class=\"k\">is used<\/div>\n<div class=\"v\">Leaves and stems<small>the stalks like asparagus<\/small><\/div>\n<\/div>\n<div>\n<div class=\"k\">The taste<\/div>\n<div class=\"v\">Earthy, slightly salty<small>like spinach with more bite<\/small><\/div>\n<\/div>\n<div>\n<div class=\"k\">Related to<\/div>\n<div class=\"v\">Beetroot and sugar beet<small>all from the wild turnip<\/small><\/div>\n<\/div>\n<div>\n<div class=\"k\">Known for<\/div>\n<div class=\"v\">Vitamin K and magnesium<small>several times the daily requirement of vitamin K<\/small><\/div>\n<\/div>\n<div>\n<div class=\"k\">season<\/div>\n<div class=\"v\">June to October<small>in the garden until the frost<\/small><\/div>\n<\/div>\n<\/div>\n<div class=\"ea-body\">\n<nav class=\"ea-nav\">\n<div class=\"t\">On this page<\/div>\n<p><a href=\"#herkunft\">Origin<\/a><a href=\"#nutzen\">To use<\/a><a href=\"#inhalt\">Ingredients<\/a><a href=\"#kombi\">Reinforced combinations &amp; what clashes<\/a><a href=\"#gerichte\">In the kitchen<\/a><a href=\"#hausmittel\">As a home remedy<\/a><a href=\"#tradition\">Ayurveda &amp; TCM<\/a><a href=\"#warn\">Warning notices<\/a><a href=\"#passend\">Related to the topic<\/a><a href=\"#quellen\">Sources<\/a><\/p>\n<div class=\"box\"><b>In short<\/b><\/p>\n<p>Swiss chard is the older cousin of beetroot: here, you eat the leaves and the colorful stalks. It provides an extremely high amount of vitamin K, as well as magnesium, potassium, and carotenoids. Like spinach, it contains a lot of oxalate \u2013 blanching and combining it with dairy products makes it more digestible.<\/p>\n<\/div>\n<\/nav>\n<div>\n<section class=\"ea-k\" id=\"herkunft\">\n<h2><span>Origin<\/span>The Romans&#039; leaf<\/h2>\n<div class=\"eh-kraeuter-img\"><img class=\"lazyload\" decoding=\"async\" src=\"data:image\/gif;base64,R0lGODlhAQABAAAAACH5BAEKAAEALAAAAAABAAEAAAICTAEAOw==\" data-orig-src=\"https:\/\/edenshealth.de\/wp-content\/uploads\/2026\/09\/lebensmittel-mangold.jpg\" alt=\"Frischer Mangold mit roten Stielen\" style=\"width:100%;height:auto;border-radius:14px;border:2px solid rgba(201,162,75,0.4);box-shadow:0 8px 24px rgba(23,58,36,0.15);\" loading=\"lazy\"><\/div>\n<p class=\"ea-satz\">Long before the beetroot had a thick bulb, Greeks and Romans ate the leaves of the beet - as chard.<\/p>\n<p class=\"ea-drop\">Chard is one of the oldest vegetables in Europe. Aristotle mentioned a red leaf turnip, the Romans ate the leaves cooked, and in the Middle Ages, chard was a staple in monastery gardens. Only later was it displaced by spinach, which is more tender and grows faster.<\/p>\n<p>Swiss chard comes in two main varieties: leaf chard with narrow stalks and stalk chard with broad, fleshy ribs, available in white, yellow, pink, or red. The colorful varieties (&quot;Rainbow Chard&quot;) contain betalains, similar to beetroot. It is a common vegetable in Switzerland, southern France, and Italy, and is currently experiencing a resurgence in popularity in Germany.<\/p>\n<\/section>\n<section class=\"ea-k\" id=\"nutzen\">\n<h2><span>To use<\/span>What Swiss chard does for you<\/h2>\n<p class=\"ea-drop\">Swiss chard is light (around 19 kcal per 100 g) and remarkably nutrient-rich: very high in nutrients. <strong>Vitamin K<\/strong> (over 800 \u00b5g per 100 g raw), in addition <strong>magnesium<\/strong>, Green leafy vegetables contain potassium, vitamin C, beta-carotene, lutein, and, in colorful varieties, betalains. Observational studies have linked green leafy vegetables to slower cognitive aging.<\/p>\n<p>Like spinach and beetroot, chard contains a lot <strong>Oxalic acid<\/strong>. It binds calcium and iron and can be problematic for people prone to calcium oxalate stones. Blanching and discarding the cooking water significantly reduces the soluble oxalate content; adding dairy products binds some of it in the intestine.<\/p>\n<p>People under <strong>Coumarin blood thinners<\/strong> You don&#039;t have to avoid chard, but you should eat it regularly and in similar amounts - a large, single portion can shift the INR value.<\/p>\n<div class=\"ea-zahlen\">\n<div class=\"ea-zahl\"><b>over 800 \u00b5g<\/b><span>Vitamin K per 100g raw<\/span><\/div>\n<div class=\"ea-zahl\"><b>approx. 81 mg<\/b><span>Magnesium per 100 g<\/span><\/div>\n<div class=\"ea-zahl\"><b>approx. 19 kcal<\/b><span>per 100 g<\/span><\/div>\n<div class=\"ea-zahl\"><b>2,000+ years<\/b><span>Is chard eaten?<\/span><\/div>\n<\/div>\n<\/section>\n<section class=\"ea-k\" id=\"inhalt\">\n<h2><span>Ingredients<\/span>This is what&#039;s in Swiss chard<\/h2>\n<p>Swiss chard contains water, <strong>Vitamin K1<\/strong>, Vitamin A (as beta-carotene), Vitamin C, <strong>magnesium<\/strong>, Potassium, iron, sodium (a lot for a vegetable, hence the slightly salty taste), lutein and zeaxanthin, as well as betalains in colored stems.<\/p>\n<p>It is rich in <strong>Oxalic acid<\/strong> Like all leafy greens, it can contain a lot of nitrate. Do not keep leftovers warm for long; cool them quickly and reheat only once, especially for children.<\/p>\n<\/section>\n<section class=\"ea-k\" id=\"kombi\">\n<h2><span>Enhanced combinations<\/span>What makes chard stronger<\/h2>\n<p>Swiss chard needs garlic, fat and a little acid - and the stalks need to cook for one minute longer than the leaves.<\/p>\n<div class=\"ea-kombi\">\n<div class=\"c\"><span class=\"tag\">Oxalate<\/span><\/p>\n<div class=\"mit\"><i>blanch<\/i><\/div>\n<p>Briefly blanch in salted water, then discard the water - less oxalate, milder taste.<\/p>\n<\/div>\n<div class=\"c\"><span class=\"tag\">Oxalate<\/span><\/p>\n<div class=\"mit\">with <i>Cheese &amp; Cream<\/i><\/div>\n<p>Calcium binds oxalate - try chard gratin or with ricotta.<\/p>\n<\/div>\n<div class=\"c\"><span class=\"tag\">The taste<\/span><\/p>\n<div class=\"mit\">with <i>Garlic &amp; Lemon<\/i><\/div>\n<p>Saut\u00e9ed in olive oil, seasoned with lemon.<\/p>\n<\/div>\n<div class=\"c\"><span class=\"tag\">iron<\/span><\/p>\n<div class=\"mit\">with <i>Tomato &amp; Pepper<\/i><\/div>\n<p>Vitamin C improves iron absorption.<\/p>\n<\/div>\n<div class=\"c\"><span class=\"tag\">Technology<\/span><\/p>\n<div class=\"mit\"><i>Stems first<\/i><\/div>\n<p>Dice the stems and cook them 3 to 4 minutes before the leaves.<\/p>\n<\/div>\n<div class=\"c\"><span class=\"tag\">Legumes<\/span><\/p>\n<div class=\"mit\">with <i>Chickpeas &amp; Lentils<\/i><\/div>\n<p>Chard and chickpea stew - Mediterranean and filling.<\/p>\n<\/div>\n<\/div>\n<h3 class=\"ea-beisst-h\"><span>What contradicts itself<\/span>It&#039;s best to avoid these combinations.<\/h3>\n<div class=\"ea-kombi beisst\">\n<div class=\"c\"><span class=\"tag\">kidneys<\/span><\/p>\n<div class=\"mit\">not in quantities at <i>Oxalate stones<\/i><\/div>\n<p>Very high in oxalates - avoid or blanch.<\/p>\n<\/div>\n<div class=\"c\"><span class=\"tag\">Medications<\/span><\/p>\n<div class=\"mit\">not <i>fluctuating<\/i> with Marcumar<\/div>\n<p>Eat plenty of vitamin K \u2013 regularly.<\/p>\n<\/div>\n<div class=\"c\"><span class=\"tag\">Raw<\/span><\/p>\n<div class=\"mit\">not <i>raw in large quantities<\/i><\/div>\n<p>Young leaves are fine raw in salads, but large quantities eaten raw provide a lot of oxalate.<\/p>\n<\/div>\n<div class=\"c\"><span class=\"tag\">infants<\/span><\/p>\n<div class=\"mit\">not <i>Keep warm<\/i> for children<\/div>\n<p>Nitrate can turn into nitrite - cool quickly.<\/p>\n<\/div>\n<div class=\"c\"><span class=\"tag\">Technology<\/span><\/p>\n<div class=\"mit\">not <i>overcooked<\/i><\/div>\n<p>It turns grey and bitter.<\/p>\n<\/div>\n<div class=\"c\"><span class=\"tag\">storage<\/span><\/p>\n<div class=\"mit\">not <i>long storage<\/i><\/div>\n<p>Wilts quickly - if wrapped in a damp cloth, it will take two to three days.<\/p>\n<\/div>\n<\/div>\n<\/section>\n<section class=\"ea-k\" id=\"gerichte\">\n<h2><span>In the kitchen<\/span>Where he belongs<\/h2>\n<ul class=\"ea-gerichte\">\n<li><span class=\"g\">Swiss chard with garlic<\/span><span class=\"w\">In olive oil, with lemon and chili.<\/span><\/li>\n<li><span class=\"g\">Chard gratin<\/span><span class=\"w\">Stems with b\u00e9chamel and cheese.<\/span><\/li>\n<li><span class=\"g\">Capuns<\/span><span class=\"w\">Swiss chard rolls with spaetzle dough.<\/span><\/li>\n<li><span class=\"g\">Chard Quiche<\/span><span class=\"w\">With feta and pine nuts.<\/span><\/li>\n<li><span class=\"g\">Chard and chickpeas<\/span><span class=\"w\">With tomato and cumin.<\/span><\/li>\n<li><span class=\"g\">Pasta with Swiss chard<\/span><span class=\"w\">With ricotta and lemon.<\/span><\/li>\n<li><span class=\"g\">Swiss chard roulades<\/span><span class=\"w\">Filled with rice and minced meat.<\/span><\/li>\n<li><span class=\"g\">Minestrone<\/span><span class=\"w\">With beans and chard.<\/span><\/li>\n<li><span class=\"g\">Stems like asparagus<\/span><span class=\"w\">With butter and Parmesan cheese.<\/span><\/li>\n<li><span class=\"g\">Young chard, raw<\/span><span class=\"w\">In a salad with apple.<\/span><\/li>\n<\/ul>\n<div class=\"ea-tipp\"><b>Rule of thumb:<\/b> Separate the stems and leaves: cut the stems into pieces and cook them first, roughly chop the leaves and add them only in the last two minutes.<\/div>\n<\/section>\n<section class=\"ea-k\" id=\"hausmittel\">\n<h2><span>As a home remedy<\/span>Preparing Swiss chard with low oxalate content<\/h2>\n<div class=\"ea-rezept\">\n<div>\n<div class=\"k\">Here&#039;s how it works<\/div>\n<h3>Blanched chard with ricotta<\/h3>\n<ol>\n<li>Wash the chard, separate the stalks and leaves, and cut the stalks into pieces.<\/li>\n<li>Blanch stems for 3 minutes, leaves for 1 minute in plenty of boiling salted water, drain, discard water.<\/li>\n<li>Briefly toss in olive oil with a clove of garlic.<\/li>\n<li>Serve with two tablespoons of ricotta, lemon juice, salt and pepper.<\/li>\n<\/ol>\n<\/div>\n<div>\n<div class=\"k\">For what<\/div>\n<p>For those who want to tolerate Swiss chard, especially those prone to oxalate stones or with a sensitive stomach. Blanching reduces the soluble oxalic acid, the ricotta binds some of it in the intestines, and the lemon helps with iron absorption.<\/p>\n<div class=\"k\" style=\"margin-top:14px\">Crowd<\/div>\n<p>As a side dish. However, if you have known oxalate stones, consult your doctor about how much oxalate-rich vegetables are safe.<\/p>\n<\/div>\n<\/div>\n<\/section>\n<section class=\"ea-k\" id=\"tradition\">\n<h2><span>Ayurveda &amp; TCM<\/span>What the old systems say<\/h2>\n<div class=\"ea-trad\">\n<div>\n<h3>Ayurveda<\/h3>\n<p>In Ayurveda, Swiss chard, like other leafy greens, is considered light, dry, and cooling \u2013 it increases Vata and is therefore cooked and eaten with ghee and spices. Its astringent properties make it beneficial for Pitta.<\/p>\n<\/div>\n<div>\n<h3>Traditional Chinese Medicine<\/h3>\n<p>In Traditional Chinese Medicine (TCM) chard (<strong>Jun Da Cai<\/strong>) sweet and cool. It is said to clear heat, cool the blood, and moisten the intestines; traditionally used for heat and constipation.<\/p>\n<\/div>\n<\/div>\n<\/section>\n<section class=\"ea-k\" id=\"warn\">\n<h2><span>Warning notices<\/span>When you should be careful<\/h2>\n<div class=\"ea-warn\">\n<h3>Please note<\/h3>\n<ul>\n<li><strong>Oxalate:<\/strong> Avoid or blanch if you have calcium oxalate stones.<\/li>\n<li><strong>Blood thinners:<\/strong> Eat plenty of vitamin K \u2013 eat regularly, monitor INR.<\/li>\n<li><strong>Nitrate:<\/strong> Cool leftovers quickly; reheat only once for children.<\/li>\n<li><strong>Sodium:<\/strong> A relatively high amount for a vegetable - keep that in mind if you&#039;re on a low-salt diet.<\/li>\n<li><strong>Allergy:<\/strong> rarely.<\/li>\n<\/ul>\n<\/div>\n<p class=\"ea-hinw\">This page provides information and does not replace medical advice. If symptoms persist, please consult a doctor.<\/p>\n<\/section>\n<section class=\"ea-k\" id=\"passend\">\n<h2><span>Related to the topic<\/span>Read on and cook along!<\/h2>\n<div class=\"ea-passend\"><a href=\"\/en\/wiki-archiv\/rote-bete-beta-vulgaris\/\"><span class=\"art\">Archive<\/span><span class=\"n\">Beetroot<\/span><span class=\"d\">The sister with the tuber.<\/span><\/a><a href=\"\/en\/wiki-archiv\/spinat-spinacia-oleracea\/\"><span class=\"art\">Archive<\/span><span class=\"n\">spinach<\/span><span class=\"d\">The more delicate leafy greens.<\/span><\/a><a href=\"\/en\/wiki-archiv\/kichererbse-cicer-arietinum\/\"><span class=\"art\">Archive<\/span><span class=\"n\">chick-pea<\/span><span class=\"d\">For the chard stew.<\/span><\/a><a href=\"\/en\/product\/magnesiumcitrat\/\"><span class=\"art\">Our shop<\/span><span class=\"n\">Magnesium citrate<\/span><span class=\"d\">Magnesium without oxalate.<\/span><\/a><a href=\"\/en\/product\/vitamin-d3-k2\/\"><span class=\"art\">Our shop<\/span><span class=\"n\">Vitamin D3 + K2<\/span><span class=\"d\">The other form of vitamin K.<\/span><\/a><a href=\"\/en\/product\/schwarzer-pfeffer-ganz\/\"><span class=\"art\">Our shop<\/span><span class=\"n\">Black pepper, whole<\/span><span class=\"d\">For the frying pan.<\/span><\/a><\/div>\n<p class=\"ea-hinw\">Shop links lead to our product pages; it is indicated there if a partner is involved.<\/p>\n<\/section>\n<section class=\"ea-k ea-quellen\" id=\"quellen\">\n<h2><span>Sources<\/span>What is this based on?<\/h2>\n<ol>\n<li>Noonan SC, Savage GP. <em>Oxalate content of foods and its effect on humans.<\/em> Asia Pacific Journal of Clinical Nutrition 1999; 8(1): 64\u201374.<\/li>\n<li>Morris MC et al. <em>Nutrients and bioactives in green leafy vegetables and cognitive decline: prospective study.<\/em> Neurology 2018; 90(3): e214\u2013e222.<\/li>\n<li>Federal Institute for Risk Assessment: <em>Nitrate in food - questions and answers.<\/em><\/li>\n<li>Aune D et al. <em>Fruit and vegetable intake and the risk of cardiovascular disease, total cancer and all-cause mortality - a systematic review and dose-response meta-analysis of prospective studies.<\/em> International Journal of Epidemiology 2017; 46(3): 1029\u20131056.<\/li>\n<li>USDA FoodData Central: <em>Chard, Swiss, raw<\/em>.<\/li>\n<\/ol>\n<\/section>\n<\/div>\n<\/div>\n<\/div>",
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        "rendered": "<p>Mangold (Beta vulgaris subsp. vulgaris) Botanischer Name Beta vulgaris subsp. vulgaris (Cicla-Gruppe)Fuchsschwanzgew\u00e4chse (Amaranthaceae) Verwendet wird Bl\u00e4tter und Stieledie Stiele wie Spargel Geschmack Erdig, leicht salzigwie Spinat mit mehr Biss Verwandt mit Rote Bete und Zuckerr\u00fcbealle aus der Wilden R\u00fcbe Bekannt f\u00fcr Vitamin K und Magnesiumein Vielfaches des Tagesbedarfs an Vitamin K Saison Juni bis Oktoberim<\/p>",
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