Chayote Fruit - Nutrition and Health Benefits

Introduction

The chayote fruit is highly underestimated, as many individuals are unaware of its various health benefits. This lack of awareness is due to its nutrient density and the array of essential micronutrients it comprises. Therefore, it is essential to understand that these fruits mainly contain essential vitamins and minerals, such as folate and vitamin C, in addition to providing rich dietary fiber.

What Is the Origin of Chayote Fruit?

Chayote is a green-colored bright fruit that is often referred to by many as a vegetable. These are squash fruits, regionally called chayote squash or mirliton that are native to Mexico. They are also commonly grown in other places around the world, usually with their growth condition in warm climates. These fruits can be consumed raw or they are known to be edible delicacies in their cooked form too. The roots and the leaves of the chayote squash plant are also considered completely edible.

What Is the Nutritional Content of Chayote?

According to the information given by the USDA (United States Department of Agriculture), the nutrition information for around 4.65616 ounces or one cup of raw chayote pieces is as follows:

• Fiber: 0.07901 ounces.

• Sugar: 0.07724 ounces.

• Protein: 0.03809 ounces.

• Vitamin C: 0.00035979 ounces.

• Fat: 0.06067 ounces.

• Carbohydrates: 0.20988 ounces.

• Total Calories: 25.1 kilocalories.

Chayote is considered a low-glycemic food with a glycemic load for a single cup serving of fruit roughly around a value of less than one ounce. It indicates that it is a fruit best suited for consumption by diabetics and prediabetics as well. There is also hardly an ounce of fat, one can gain by consuming a single cup of raw chayote, with even the small amounts being polyunsaturated and heart-healthy fats. Polyunsaturated fats are the ideal plant sources of fat that are deemed cardioprotective in comparison to saturated fats.

What Are the Systemic Health Benefits of Chayote?

The systemic health benefits of chayote are:

• Antioxidant-Rich Benefits: Chayote comprises a range of antioxidant compounds such as a broad spectrum of polyphenols, phenolic acids, tannins, and stilbenes. Their potent antioxidant activity can prevent cellular damage and prevent chronic disease.

• Nutrient-Rich: A single serving of chayote would yield a high amount of folate, which makes up almost 31 percent of the recommended daily intake for folate (needed for cellular and neural health). One can also easily gain over 0.0003 ounces or 17 percent of the recommended daily intake, of vitamin C from one single cup of chayote. This fruit also comprises several other vitamins like vitamin K, vitamin B6, pantothenic acid, thiamin, riboflavin, niacin, and vitamin E apart from crucial minerals needed for bodily metabolism like manganese, copper, zinc, potassium, and magnesium. Smaller amounts of calcium, iron, and phosphorus can also be found in chayote that can be utilized for bodily metabolism.

• Anti-inflammatory Action: Antioxidant consumption through colored fruits and vegetables such as chayote squash can not only boost the systemic antioxidant activity (that protects the body cells from free radical damage) but it can specifically hold a promising potential in exerting an anti-inflammatory effect, especially in older adults who suffer from clinical effects of metabolic syndrome. Further current investigations are being conducted on this anti-inflammatory effect of chayote on systemic health.

• Maintenance of Heart Health: Enough nutritional evidence exists to demonstrate the effect of chayote fruit in regularising blood pressure. The hypertensive or high blood pressure individuals who consumed the juice of chayote regularly for some time showed reduced blood pressure later on. This indicates the cardioprotective effect of chayote. Nutrition researchers attribute this potential of regularizing the blood pressure because of the good potassium content in chayote.

• Weight Loss: Consumption of chayote on a regular basis can help in weight loss and body fat as it has low calories and high fiber content.

Is It Possible to Experience Allergies From Consuming Chayote Fruit?

Allergies to chayote would be possible as per medical research such as contact dermatitis reactions, especially when they are handled raw by predisposing individuals with other allergies, similar to the allergy that is caused by exposure to butternut squash fruits. Even individuals who may have no allergies are known to report a similar tingling sensation in their skin after handling this fruit. If one experiences any possible effects or allergies either during handling or post-fruit consumption, immediately report the nature of your condition to your allergist.

Chayote is a fruit that is harvested in the fall and is usually available from October through March. However, with the advent of modern agriculture and the growing demand for chayote squash owing to its rich nutrient content, you may find it at other times of the year too at selected places, and organic stores. Choose the chayote fruit that is colored evenly or rather simply put with a uniform color distribution on its outer skin. The skin of the fruit should be free from spots, blemishes, or soft areas that would indicate it can easily get spoilt if not stored well.

How Long Can the Chayote Fruit Be Stored?

It is better to store chayote in the refrigerator for up to almost one month until they last. Once the fruit is cut, it is suggested to consume the refrigerated or frozen fresh fruit within a day.

What Are the Ways of Consuming Chayote Fruit?

Chayote should be always peeled and can be easily consumed either in its raw form or cooked form. One can juice it, dice it for summer delicacies, or add it to salads for consumption. Chayote unlike most other fruits that cannot be cooked is unique in this perspective. It is ideal to prepare the cooked chayote squash with healthy unsaturated fat sources rather than with butter or animal fats. It is preferable to cook with heart-healthy polyunsaturated or monounsaturated fats.

Conclusion

Consumption of fruits like chayote or other nutrient-rich squash fruits or varieties would boost one's daily intake of essential fiber apart from traces of heart-healthy polyunsaturated fats. Fiber also helps individuals to stay more satiated and lose weight in a healthy manner. Because chayote contains both starch as well as fiber, it can be an essential fruit that can be added to the regular diet and which can also help manage a healthy weight.