Swiss chard, spinach or cardoons: Which is the best choice for your diet?

Chard is a source of calcium and magnesium, which help to reduce tiredness and fatigue. Spinach has a high content of proteins, vitamin A and fibre. Cardoons are a source of fibre, folic acid and potassium, as well as having cardiovascular properties. The best idea is to include a variety of these leaf vegetables in your diet to obtain all the benefits of each of them.
 

Comparison of nutritional properties: chard, spinach and cardoons

Chard

Chard has high nutritional value and a low calorie count. It is notable for its fibre content, which promotes healthy digestion. It is particularly high in vitamins A and C, and the most abundant minerals are magnesium and manganese.

Spinach

Spinach has many health benefits, as it is rich in vitamins A, C, and E. It also has a high level of minerals such as iron, potassium, magnesium, and manganese. It is rich in fibre, which promotes healthy digestion.
 

Cardoons

Cardoons are rich in folic acid and potassium. The latter contributes to the normal functioning of the nervous system and muscles.

Healthy recipes with shard, spinach and cardoons

Sautied chard with potatoes  

Cut the chard into pieces (including the stem) and cook it with some peeled and diced potatoes. Once cooked, sauté with olive oil and chopped garlic. You can then add a touch of sweet pepper to bring out the flavour. This dish is ideal for healthy digestion thanks to the iron and calcium contained in the chard.

Sautéed spinach with garlic and pine nuts

Wash the spinach leaves, drain them and sauté them in a pan with a little extra virgin olive oil and some sliced garlic cloves. Add some toasted pine nuts before serving. This is a perfect accompaniment for meat or fish and offers fibre, antioxidants and minerals.

Cardoons in almond sauce

Wash the cardoons, chop them and cook them in salted water until tender. For the sauce, toast some almonds and crush them, then sauté them with garlic and a little flour, add the cooking broth from the cardoons and let it reduce. Mix the cardoons with the sauce and serve warm. This is a traditional recipe in many regions and provides high amounts of potassium and antioxidants.