Chayote Nutrition facts and a tasty recipe

In this article we will talk about the health welfare of the vegetable widely known as chayote. It is also named as cidra, sayote, sousant, mirliton and vegetable pear, while it’s precise name is Sechium edule and it’s part of the cucurbitaceae family. It is considered one of the healthiest food in the world.


As stated by Nutrition and You this plant contains all the necessary vitamins and minerals for the general nutrition. It contains a vast quantity of vitamin A, B, C, E and K. Each of these vitamins are responsible for great function of the specific human organs. For example, vitamin A contributes for better vision, as well prevents the skin and mucous from damaging, and together with vitamin C and E is responsible for disposing of the toxins and free radicals by acting like an antioxidant. Vitamin C at the same time helps the organism fights diseases and influence on the collagen to join closely cells and tissues. Vitamin K prevents bleeding which can lead to serious health problems.

Thank to the variety of minerals that contains, chayote assists in many processes. Calcium is responsible for strong bones and teeth, and tissue aerate is promoted by the iron. While magnesium increases the function of the brain and muscles, selenium disables necrosis trough antioxidant enzymes. Manganese helps cells and tissue to grow and zinc is responsible for healthy digestive tract and recovery of the injuries. Trough sodium and potassium the normal fluid level is maintained, and according to new discoveries they affect on the relaxation of the muscles and in that way they protect the organism from hypertension.

Chayote can help you loose weight

This vegetable also contains a big percentage of fiber, according to SF Gate that is 3.5 grams of fiber which is equivalent to 14 percentage of daily human intake. This not only helps for good metabolism, but also can help you loose weight.  Furthermore, fiber controls the level of sugar and reduces the cholesterol. By eating chayote you will feel full with less calories, because the vegetable contains a lot od water. This one more reason to eat chayote for snack.

Is it safe for pregnant women?

Many observation has shown that the pregnant women that used the folic acid during the pregnancy, has reduced the possibility of defects of the neural tube of the infant by 3.9 times. The fact that the chayote is rich in folate indicates that it can be safety used in pregnancy. Publication Sweet Additions explains that the use of the folate in the nutrition not only prevents the deformity of the neural tube, but also prevents low birth weight.

Tasty recipe

Chayote can be used in many recipes, like for example Chayote and Squash Side Dish. For this recipe you will need:

  • 1 chayote squash
  • 1 tsp olive oil
  • 1 minced garlic glove
  • 1/2 tsp of salt
  • ground black pepper
  • 1/2 tsp of white sugar
  • 1/4 tsp of red pepper flakes
  • 1 tsp od red wine winegar

Preparation procedure, according to All Recipes, is the following: In the hot olive oil add the garlic, red pepper flakes, sugar, pepper, salt and the squash. Stir all the ingredients and cook them for two or three minutes. Then to this mixture add the vinegar and cook for another two or three minutes, until the squash is crunchy and firm. At the end, if needed, add more sugar or salt.

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