Chayote is a kind of squash that is part of the gourd family of Cucurbitaceae.
It was originally a native of central Mexico and other parts in Latin America but is now being grown across the globe. It’s sometimes referred to as mirliton squash, also known as the chocho.
Chayote is brimming with a variety of antioxidants and nutrients which can offer a myriad of health benefits.
Here are 10 amazing health benefits of chayote squash.
Rich In Nutrients
One of the most appealing features of chayote is its nutritional value, as it is a source of essential nutrients, minerals, vitamins as well as fiber.
A single Chayote squash (203 grams) offers the following vitamins:
- Calories: 39
- Carbs 9 grams
- Protein: 2 grams
- Fat 0 grams
- Fiber: 4 grams -14% of daily intake of Reference Daily Intake (RDI)
- Vitamin C 26percent of RDI
- Vitamin B9 (folate): 47 percent of the RDI
- Vitamin K 10 percent of RDI
- Vitamin B6 8percent of RDI
- Manganese 19% of RDI
- Copper 12.5% of RDI
- Zinc 10% of RDI
- Potassium: 7 percent of the RDI
- Magnesium 6.6% RDI
Chayote is notably high in folate. This aids in healthy cell division.
In addition to its nutritional density Chayote also is low in sodium, calories, fat and total carbs. This makes it quite healthy and can be an excellent choice for a variety of diets.
It Is A Potent Source Of Antioxidants
A lot of the benefits of chayote could be due to its antioxidants.
Antioxidants are the compounds that are present in a range of food items that help protect you from the destruction of cells, ease inflammation and stress in your body.
Chayote squash contains antioxidants quercetin and myricetin morin, kaempferol, and quercetin.
Myricetin is among them in the largest levels. Studies suggest that myricetin is a powerful antioxidant. powerful anticancer, anti-diabetes, as well as anti-inflammatory capabilities.
Chayote squash is a fantastic food source for Vitamin C which acts as an antioxidant within your body.
Could Help Promote Heart Health
The consumption of chayote squash could enhance the risk of heart disease through a variety of factors, like high cholesterol, blood pressure and inadequate blood flow.
The results of animal and test-tube studies suggest that chayote compounds could help to relax blood vessels, increasing blood flow and lowering blood pressure.
Myricetin is a major antioxidant in chayote squash has also been proven to reduce cholesterol in animal studies.
Furthermore it is also a great source of fiber which is around 14 percent of RDI. Consuming more fiber-rich foods such as chayote are connected with an decreased chance of developing heart disease.
May Promote Blood Sugar Control
Chayote squash has a low amount of total carbohydrates and is high in liquid fiber that can aid in regulating the blood sugar level.
Soluble fiber reduces digesting and absorbs carbohydrates and lowers your blood sugar response following a meal.
Chayote could also aid in blood sugar control by altering insulin.
Insulin resistance is an illness that manifests when cells are less sensitive to insulinthe hormone that regulates blood sugar levels.
This results in progressively higher blood sugar levels, which can eventually lead to the development of the development of diabetes.
Research suggests that specific plants’ compounds found in chayote could contribute to increasing insulin sensitivity by decreasing the activity of enzymes that are associated with low blood sugar levels as well as Type 2 Diabetes.
May Support A Healthy Pregnancy
Folate, also known as vitamin B9, is vital for everyone However, it’s especially crucial for women who are expecting or planning to become pregnant.
In early gestation, folate is essential to ensure the proper development of the fetal brain as well as the spinal cord. A proper folate intake can also be involved in preventing premature births.
Chayote is a great folate source, providing more than 40 percent of folate’s RDI from one bunch.
Therefore, including chayote as well as others food sources of folate in an enlightened diet is a fantastic method to ensure the health of your pregnancy.
Might Have Anticancer Effects
A higher intake of fruits and vegetables is linked with an increased chance of developing various forms of cancer such as those of stomach.
Studies in test tubes have revealed that certain compounds from chayote may slow the growth and progress of certain cancerous cells, like cervical cancer and leukemia.
Although these findings are encouraging but the evidence currently isn’t enough to prove that chayote can have cancer-fighting properties in humans.
In the end it is imperative to conduct more research.
The Slowing Of Evident Signs Of Aging
One of the principal theories behind aging is based on the presence of molecules known as free radicals, which cause damage to cells, eventually which can cause a decline in function in the course of time.
Certain studies suggest that eating foods that are rich in antioxidants can reduce the aging process by shielding cells from damage caused by free radicals.
Chayote squash is high in antioxidants, among them of them is vitamin C.
Alongside its antioxidant capabilities Vitamin C is also essential to produce collagen which is one of the main substances found in the skin. Collagen is frequently considered to be the key ingredient with creating a more young, firm appearance.
So, an adequate intake of vitamin-C rich foods like Chayote squash can assist in helping slow the obvious symptoms of aging.
Furthermore, a recent study in a test tube revealed the strong protection effect of chayote extracts human skin cells to protect them from sun-induced damage.
In the end, more research is required on chayote’s effects and skin health.
May Help Support Liver Function
A condition called Fatty-Lip Disease that causes excessive fat deposits are deposited into the liver’s tissue. The accumulation of cholesterol in the liver could hinder the way it functions.
Test-tube and animal studies suggest that chayote extract could help prevent the accumulation of fat within the liver. possibly helping to treat or prevent the fatty liver disease.
In one study rats fed a high fat diet that was treated with the extract of chayote showed significantly lower levels of cholesterol and deposits of fatty acids within their livers than the control rats. The reason for this was apparent modifications in the functioning of fat-related enzymes. metabolism.
At the moment it is necessary to conduct more research to determine how chayote squash can help improve the health of the liver in humans.
Can Help Promote The Maintenance Of A Healthy Weight
Chayote squash is a great source of calories, but is packed with fiber which are two qualities that help to maintain an ideal weight.
The whole squash (203 grams) offers 39 calories as well as four grams of fiber. Fiber can slow down the speed of emptying your stomach which leaves your satisfied and satisfied for a longer period which can decrease consumption of food and aid in weight loss.
Additionally studies suggest that the consumption of diet fiber could increase hormones of fullness such as GLP-1 and peptideYY.
So, adding chayote squash in your diet can assist you in keeping course with you goal of losing weight. goals.
May Support Digestive Health
The digestive tract of your body plays a role in executing a range of vital functions, such as immunity, detoxification, the absorption and digestion of nutrients.
Consuming fruits and vegetables such as chayote squash improve digestion.
Flavonoids, plant substances that help digestion, can be found in abundance in chayote.
Research has shown that foods high in flavonoid assist digestive enzymes in the elimination and excretion of waste products from your digestive tract.
Furthermore, a sufficient intake of foods that are rich in fiber, such as chayote is a good way to promote the healthy function of your intestinal tract and maintain the health in good gut microbiome.
Then, these benefits help maintain regular bowel movements and could play a part in preventing a variety of chronic illnesses including heart disease as well as type 2 diabetes or colon cancer.
How Do You Add It Into Your Diet
Chayote is very adaptable and is relatively simple to obtain and cook.
The squashes are vibrant green and pear-shaped with plenty of ridges and lines on their skins. Their mild flavor is a great addition to both savory and sweet dishes.
Though they are botanically classed as fruit, the chayote squash is cooked as vegetables. All of the squash is consumed, including its flesh, skin as well as its the seeds. It can be eaten either raw, or in a cooked form.
If served raw, it’s an excellent addition for smoothies, salads and salads. You can also cook it or baked, or even cooked. It’s also possible to add it to stews, soups or casseroles to give an additional boost in nutrients.
It’s The Bottom Line
Chayote squash is not high in calories, yet it is brimming with fiber and antioxidants and other essential nutrients, making it a nutritious ingredient to nearly every diet.
Its benefits could include helping to support the development of a healthier pregnancy and helping to improve heart health.
Easy to make and colorful Chayote is a great dish to try to incorporate into an healthy diet.