Chayote, a green, wrinkled fruit native to Mesoamerica, is a versatile and nutritious addition to your diet. Packed with essential vitamins and minerals, chayote offers numerous health benefits.
Chayote belongs to the gourd family called Cucurbitaceae. It originated in central Mexico and other regions of Latin America, but is now grown all over the world. It is also referred to as mirliton squash or chocho. Chayote has a variety of minerals and antioxidant substances that may provide numerous health advantages. Let’s explore some of them.
Also read: Vitamin B12 Boost: 5 Dry Fruits Packed with Nutritional Power
Chayote Is Rich In Nutrients
Chayote can provide an array of nutrients. It is a low-calorie fruit but high in essential nutrients, including:
- Vitamins: It is a good source of vitamin C, vitamin K, and B-vitamins, contributing to immune support, blood clotting, and energy metabolism.
- Minerals: Chayote contains potassium, magnesium, and manganese, promoting heart health, bone strength, and proper muscle function.
- Dietary Fibre: With a notable fibre content, chayote aids in digestion, supports weight management, and helps regulate blood sugar levels.
Health Benefits Of Chayote
Weight Management
The high fibre content in chayote promotes a feeling of fullness, aiding in weight management by reducing overall calorie intake.
Can Maintain Heart Health
Studies conducted on animals showed that myricetin, a significant antioxidant in chayote squash, was proven to decrease cholesterol.
Digestive Health
The fibre content also contributes to digestive health, preventing constipation and supporting a healthy gut microbiome.
Bone Health
Chayote's mineral content, including manganese and magnesium, plays a role in maintaining bone strength and preventing osteoporosis.
How to Eat Chayote
- Raw in Salads: Slice chayote thinly and add it to salads for a crisp, refreshing texture. It pairs well with citrus-based dressings.
- Stir-Frying: Cube or julienne chayote and stir-fry it with other vegetables and lean protein for a nutritious and crunchy addition to your meal.
- Grilling or Roasting: Halve chayote, remove the seed, and grill or roast it with a sprinkle of olive oil and your favourite seasonings for a delicious side dish.
- Soups and Stews: Add chayote to soups, stews, or curries for a mild, slightly sweet flavour that compliments various spices and ingredients.
- Pickling: Preserve the crispiness of chayote by pickling it. Use a mixture of vinegar, water, and spices for a tangy and flavorful condiment.
Chayote Recipes
Chayote and Black Bean Salad
Toss sliced chayote with black beans, cherry tomatoes, red onion, and cilantro. Dress with lime juice, olive oil, salt, and pepper for a refreshing salad.
Stir-Fried Chayote with Garlic and Ginger
Fry chayote slices with minced garlic and ginger, adding soy sauce for flavour. Garnish with green onions and sesame seeds for an Asian-inspired dish.
Grilled Stuffed Chayote
Scoop out the seeds of halved chayote, stuff them with a mixture of quinoa, vegetables, and spices. Grill until tender for a hearty and nutritious meal.
Chayote is not only a tasty addition to your meal, but it is also high in nutrients. Its adaptability enables you to use it into a wide range of foods, improving both the flavour and health benefits of your meals. Chayote, whether eaten raw, stir-fried, grilled, or pickled, provides a delicious and nutritious experience for your taste buds and overall health.