It’s a super food with the third highest nutrient density after watercress and chinese cabbage, and is a good source of folate, fibre, and vitamins A, k and C. It also contains betalains which can counter inflammation, protect the liver, and have anti-cancer and antioxidant activity. 

Good chard has fresh-looking, dark-green and glossy leaves and crisp stems. Avoid those that have scarred or wilted leaves. Wash chard stems because they can be full of dirt. You can freeze the leaves, but the stems don’t freeze well, so it’s best to separate them first. To store chard, chop it into a container and put it in the fridge for up to a week.