Chayote is known for its refreshing taste and outstanding nutritional value. With high fiber, vitamin, and mineral content, chayote becomes an ideal food to support digestion, control weight, and protect the cardiovascular system. This fruit stands out with its powerful antioxidant properties, helping slow aging and strengthen the immune system. No matter how it is processed, chayote maintains an impressive biological value, improving overall health.
Chayote is a low-calorie, nutrient-dense fruit that supports digestion, heart health, and overall well-being.
What is a Chayote?
Chayote is a fruit of the gourd family, with a characteristic shape, wrinkled skin, and a lush green color, hiding a rich nutritional world. Behind its simple appearance, Chayote is bursting with fiber, vitamins C, K, and B6, and essential minerals such as manganese, copper, and potassium, playing an important role in energy metabolism, supporting cardiovascular health, and improving the digestive system.
The special feature of Chayote lies in its antioxidant capacity thanks to flavonoids and quercetin, which help protect cells from damage caused by free radicals. With a low glycemic index, this fruit becomes an ideal choice for people with diabetes and supports effective weight control thanks to its modest calorie count. No matter how it is prepared—steamed, stir-fried, boiled, or juiced—Chung su retains its refreshing flavor and impressive nutritional value, enriching everyone's healthy menu.
Nutrition facts of Chayote
Nutrition facts of 100 grams (3.5 ounces) of Chayote include:
- Calories: 19
- Fats: 0.1g – 0% of the Daily Value (DV)
- Sodium: 2mg – 0% of the DV
- Carbs: 4.5g – 2% of the DV
- Fiber: 1.7g – 6% of the DV
- Protein: 0.8g
- Calcium: 17mg – 1% of the DV
- Iron: 0.3mg – 2% of the DV
- Potassium: 125mg – 3% of the DV
- Copper: 0.1mg – 11% of the DV
- Folate (B9): 93μg – 23% of the DV
- Magnesium: 12mg – 3% of the DV
- Manganese: 0.2mg – 9% of the DV
- Niacin (B3): 0.5mg – 3% of the DV
- Pantothenic acid (B5): 0.2mg – 4% of the DV
- Phosphorus: 18mg – 3% of the DV
- Riboflavin (B2): 0.03mg – 2% of the DV
- Selenium: 0.2μg – 0% of the DV
- Thiamine (B1): 0.03mg – 3% of the DV
- Vitamin B6: 0.08mg – 6% of the DV
- Zinc: 0.3mg – 3% of the DV
Vitamins and Minerals in Chayote
Chayote is a nutritional treasure trove, possessing a series of essential vitamins and minerals that promote important biological functions in the body. The most prominent component of Chayote is folate (B9), a micronutrient that plays a key role in DNA synthesis and supports cell division, which is especially important for pregnant women. Vitamin C appears in significant amounts, providing powerful antioxidant power, strengthening the immune system and supporting collagen synthesis, helping to firm the skin and heal wounds quickly.
The minerals in Chayote are also extremely rich. Manganese helps activate antioxidant enzymes, while potassium regulates blood pressure and maintains electrolyte balance. Copper participates in the production of red blood cells, supporting the smooth functioning of the nervous system. Moreover, magnesium and zinc help optimize muscle function, improve metabolism, and support strong bones. With the perfect blend of these micronutrients, Chayote becomes a food rich in biological value, improving overall health.
Health Benefits of Chayote
Chayote is a superfood with a host of incredible health benefits. Its high fiber content helps optimize digestion, stimulate bowel movements, reduce constipation, and nourish the intestinal microflora. Folate (B9) plays an essential role in DNA synthesis and preventing neural tube defects in the fetus.
With a low glycemic index, Chayote helps control blood sugar, helping to reduce the risk of insulin resistance and type 2 diabetes. Vitamin C and flavonoids in Chayote are powerful antioxidants that help neutralize free radicals, slow down the aging process, and reduce the risk of cardiovascular disease. Potassium and magnesium help stabilize blood pressure, prevent strokes, and improve heart function.
In addition, copper and zinc in Chayote boost the immune system, increase collagen production, help brighten skin and strengthen hair. This is a food rich in biological value, supporting comprehensive health from cells to organ systems.
Side effects of Chayote
Although Chayote has many health benefits, excessive consumption in some special cases can lead to unwanted side effects. Understanding the potential risks helps optimize the benefits and limit the risks when using this food.
Causes low blood pressure in some subjects
Chattu contains high potassium content, which helps regulate blood pressure. However, for people with low blood pressure or who are taking blood pressure medication, eating a lot of Chayote can cause blood pressure to drop too much, causing dizziness, fatigue, and weakness.
Impact on kidney function
The amount of oxalate in Chayote can affect people at risk of kidney stones. Although not as high as in some other vegetables, oxalate can still combine with calcium in the body, forming stones if consumed regularly in large amounts.
Skin Irritation Upon Contact
The sap of the Chayote contains a mild irritant compound that can cause the skin to feel numb, itchy, or dry when peeled. This is usually harmless, but people with sensitive skin should wear gloves.
Tips for Choosing Chayote
Choosing high-quality Chayote is important to ensure fresh flavor and optimal nutritional value. Factors such as color, texture, and size all play an important role in determining the freshness of this fruit.
Prioritize smooth skin and bright green color
Good Chayote usually has smooth, shiny skin and bright green color, indicating freshness and maximum nutritional content. Avoid fruits with yellowing or bruises, as these are signs of aging or spoilage.
Choose medium-sized fruits
Overly large fruits may contain many seeds and have a spongy, less crunchy flesh. Conversely, fruits that are too small may not have fully developed flavor. Medium size usually provides a crunchy texture and a naturally sweet taste.
Check firmness and weight
A fresh Chayote will have a certain heaviness compared to its size, indicating high water content and ideal freshness. Avoid soft or dehydrated fruits, which are often of poor quality and less nutritious.
Tips for Preparing Chayote
Properly preparing Chayote helps preserve the flavor, texture, and nutritional value. From peeling and cutting to preparation, each step is important in optimizing the culinary experience with this fruit.
Handling chayote sap properly
Chayote sap can cause dry hands or a slight tingling sensation when peeling. To limit this, soak the fruit in warm water for a few minutes before peeling or apply vegetable oil to your hands to create a protective layer. Additionally, wearing gloves is an effective solution.
Peeling and core removal technique
Use a sharp knife to thinly peel the skin, keeping the nutritious green flesh. Cut the fruit in half lengthwise, then remove the spongy white core in the center to avoid the slightly bitter taste that can appear in old Chayote.
Cook properly to retain crispness and nutrients
Steaming or stir-frying quickly helps to retain natural crispness and preserve vitamins, especially vitamin C, which is easily destroyed at high temperatures. If boiling, put it in boiling water instead of cold water to limit nutrient loss.
