Eating Chard Raw: Advantages and Disadvantages

Since Swiss chard contains some heat-sensitive nutrients, it initially seems sensible to eat the vegetable raw. This also brings with it a number of advantages. However, you should be careful when consuming raw chard. We explain to you what needs to be considered.

The benefits of eating chard raw

Since some nutrients are at least partially lost when many types of vegetables are heated, it makes sense to include raw vegetables in your diet.

• Chard in particular contains vitamins C and B in its raw state, as well as the minerals magnesium, iron and calcium. Vitamin C in particular is quickly destroyed by heating during cooking.
• Chard also contains beta-carotene, which is important for cell metabolism and cell protection. It has a positive impact on our eyes, skin and hair. The chlorophyll found in Swiss chard also helps transport oxygen, cleanse the blood and produce new blood cells.
• With its aromatic, slightly tart taste, you can use raw Swiss chard in various places in the kitchen. Large chard leaves are suitable, for example, as a substitute for classic wheat flour wraps. Since the sheets are relatively stable, you can simply fill them with the desired ingredients and roll them up, just like with a normal wrap.
• You can also use Swiss chard to spice up your salads with that special aroma.
• The taste of raw Swiss chard also comes into its own in green smoothies.

Be careful when eating chard raw

Despite all the advantages and options mentioned for processing chard in its raw state, you should only eat the vegetable in moderation.

• Chard contains something called oxalic acid. This is a natural fruit acid, which in itself is not toxic or harmful to humans.
• The human body actually produces oxalic acid itself or ingests it through various foods such as spinach or rhubarb.
• With oxalic acid, it is important not to consume too much of it. In larger quantities, the acid can be harmful. Above a certain concentration, it inhibits the absorption of iron in the human organism and also promotes the formation of kidney stones.
• When you eat chard raw, it is in this state that it contains the most oxalic acid. Heating when cooking or roasting reduces the acidity in the vegetables somewhat.
• That’s why there’s nothing wrong with consuming raw chard from time to time. However, you should be careful not to consume too much oxalic acid and only enjoy everything in moderation. If you suffer from kidney disease or iron deficiency, you should avoid raw chard altogether.