6 Amazing Health Benefits of Chayote Squash.

Chayote squash.

Chayote also known as mirliton squash is a fruit that belongs to the same family as, melons, squash and cucumbers and the plant is local to Mexico, where it grows in abundance. The fruit can be eaten raw and is sometimes used in salads, although most of the time it’s marinated in either lemon juice or lime first.

Most often however, the fruit is lightly cooked, which helps to keep the fruit texture. The skin does not need to be removed before cooking.

Chayote Squash Nutritional facts.

  • Calories: (38.6kcal)
  • Carbs: 9 grams
  • Fiber: 4 grams — 14% of the RDI
  • Protein: 2 grams
  • Fat: 0 grams
  • Vitamin C: (26%) of the RDI
  • Vitamin B9 (folate): (47%) of the RDI
  • Vitamin K: (10%) of the RDI
  • Vitamin B6: (8%) of the RDI
  • Manganese: (19%) of the RDI
  • Copper: (12%) of the RDI
  • Zinc: (10%) of the RDI
  • Potassium: (7%) of the RDI
  • Magnesium: (6%) of the RDI

NOTE: RDI- Reference Daily Intake.

  1. Helps in Weight Loss.-A full fruit has around 38.6 calories and 0.1 grams of fat. The high amount of water  and fiber helps keep you fuller for longer without taking in a lot of calories. You can consume chayote as a snack to keep hunger at bay and stay within your daily calorie intake. Due to the fruit’s tender and soft texture, you can use chayote to bulk up a salad or add it to your smoothie.
  2. It has potent antioxidants-This squash contains the antioxidants quercetin, myricetin, morin, and kaempferol. Of all these, myricetin has the highest amounts. Studies show that myricetin contains strong anticancer, antidiabetes and anti-inflammatory properties. Its also has an excellent source of vitamin C,which serves as an antioxidant in your body.
  3. May slow visible aging signs.- Chayote squash contains many antioxidants, including vitamin C, which may contribute to youthful-looking skin and reduce visible  aging signs.
  4. May contain anticancer effects.– Consuming more fruits and vegetables is associated with a reduced risk of various types of cancer , including those of the digestive tract. As stated earlier, the presence of the antioxidant myricetin in chayote which has strong anticancer properties.Test-tube studies indicate that certain compounds available in chayote may slow the growth and progression of some cancer cells, such as those of cervical cancer and leukemia.(but more studies are needed.)
  5. Chayote May promote heart health– Chayote may improve several heart disease risk factors like high blood pressure, high cholesterol, and poor blood flow. Studies indicates that chayote compounds may help relax blood vessels, thereby improving the flow of blood  thus reducing blood pressure.Different plant compounds and fiber present in chayote make it a perfect choice for heart health. These compounds do improve blood flow while lowering blood pressure and cholesterol.
  6. May help control blood sugar- Chayote squash is  high in soluble fiber and low in total carbs,which may help regulate blood sugar levels. It may also improve blood sugar control by affecting insulin. Studies indicate that unique plant compounds found in chayote may play a great role in increasing your insulin sensitivity by reducing the activity of enzymes linked to poor blood sugar control and type 2 diabetes.
  7. May contain anticancer effects.– Consuming more fruits and vegetables is associated with a reduced risk of various types of cancer , including those of the digestive tract. As stated earlier, the presence of the antioxidant myricetin in chayote which has strong anticancer properties.Test-tube studies indicate that certain compounds available in chayote may slow the growth and progression of some cancer cells, such as those of cervical cancer and leukemia.(but more studies are needed.)
  8. Helps improve Digestive Health. Fruits and vegetables with a high amount of Flavonoids and plant compounds support digestion. Chayote is one of this fruits. With additional presence of a lot of fiber, it encourage healthy intestinal function and maintenance of healthy gut bacteria.

How to eat chayote.

Since it is a versatile fruit, You can add raw chayote to salads or cook them in meat or vegan dishes. You can also eat chayote as a snack or add it to a smoothie.

Read more: 6 Exceptional Health Benefits of Jack Fruit.

You can try out this simple Chayote Salad with Avocado

Chayote Salad with Avocado

Ingredients

  • 1 Large Chayote
  • 2 tablespoons olive oil
  • 1 tablespoon mild vinegar
  • 1 tablespoon water
  • 1 tsp oregano
  • 1 large ripe tomato
  • 1/4 pound cheddar
  • 1 firm-ripe avocado
  • 3 tbsp fresh coriander finely chopped

Preparation

  • In a pan over high heat, bring about 2 cups of water to a boil. Peel chayotes and cut into an inch cubes (soft seed is edible).
  • Add them into the boiling water, and simmer until tender when pierced, for about 10 minutes. Drain. Immerse in cold water until cool; drain again.
  • Meanwhile, seed and stem chili and bell pepper. Finely chop chili, tomatoes and the bell pepper into 1/4-inch squares. Cut cheese into 1/4- by 1-inch sticks. Peel,pit and cut avocado into 1/2-inch cubes.
  • Mix all ingredients in a wide bowl. In a bowl, mix vinegar, oil, and coriander. Add vinegar mixture to the chayotes and fold in.

Conclusion

Chayote squash is a good source of folate, dietary fiber, vitamin C, vitamin B-6, and potassium. While it can be eaten raw and sometimes shredded to be used in salads and slaws, it is more often cooked .

Disclaimer

The information contained in the post is for general purpose only and shouldn’t be considered as medical advice or as an alternative to medical advice. Although I’ve tried my very best to keep the information contained in this post as updated and accurate as possible, I make no guarantee of the accurateness of the same.

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