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May 4, 2024
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Chuchu: Far beyond a food? Bland?

Despite being known as a tasteless vegetable, chayote is a nutrient-rich food with numerous health benefits. With a mild flavor, this food can be tasted on its own, or become a good accompaniment to other ingredients and recipes.

Vegetable of the fruit category, chayote can also be known as machucho, caiota or pimpinela. Originating in central countries such as Costa Rica and Panama, it has easy cultivation and can grow anywhere. Considered a versatile option, it can be prepared in countless ways.

12 Health Benefits Of Chayote

Possessing easy access and low price, this vegetable guarantees many health benefits if consumed regularly. Check out some of them as information from nutritionist Andrea Marim:

1. It acts in the prevention of bone diseases: "This is due to the presence of the following minerals: calcium, magnesium and phosphorus, which act to strengthen teeth and bones," he says.

2. Helps combat fatigue and depression: According to the nutritionist, chayote is rich in B-complex vitamins, which stimulate metabolism, fighting fatigue and depression.

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3. Fighting premature aging: This plant has a large amount of antioxidants, such as flavonoids, polyphenolics, luteolin and apigenin, which act to fight free radicals, responsible for the aging of cells.

4. Strengthens the immune system: "As this fruit has zinc and vitamin C, it has a supporting action in strengthening the immune system, helping to prevent disease," explains Andrea.

5. Improves skin and hair health: This action is due to the presence of folate, zinc and vitamins C and E, which act in the fight against free radicals preventing aging and skin and hair, in addition to controlling skin oils and ensuring firmness and elasticity.

6. Great power source: As this fruit contains manganese, this substance helps in converting fats and proteins into energy, ensuring greater disposition and fighting fatigue.

7. Assists in weight loss: According to the professional, this vegetable has few calories, and has high doses of dietary fibers that ensure the feeling of satiety longer.

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8. Helps Fight Bad Cholesterol: This feat is represented by the high amount of soluble fiber, substances that help fight bad cholesterol (LDL).

9. Fight cancer: Because chayote is rich in antioxidants, it helps fight free radicals, substances responsible for diseases such as cancer.

10. Supporting in the treatment of hypertension: Being rich in potassium, this food helps balance blood pressure by stabilizing the amount of sodium present in the bloodstream.

11. Acts in fighting anemia: chayote has high doses of iron and vitamin B2, components known to stimulate the production of red blood cells.

12. Fighting constipation: This fruit is rich in fiber, so it helps in better digestion of food, as well as avoiding flatulence or constipation.

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Because it is a food rich in nutrients and minerals, by adding chayote to the diet, it is possible to achieve these and many other health benefits. Feel your skin benefits!

Nutritional value of chayote

Water-rich food, chayote has other encouraging data to stimulate its consumption. Check out its nutritional properties every 100 grams of this fruit according to nutritionist Andrea:

24 calories
Fibers: 2.80 g
Carbohydrate: 5.09 g
Proteins: 0.62 g
Total Lipids: 0.48 g
Total sugar: 1.97 g
Iron: 0.22 mg
Calcium: 13 mg
Potassium: 173 mg

In addition to these indications, the nutritionist also points out that chayote has "a large amount of dietary fiber, promoting satiety and favoring weight loss, and contribute to a good functioning of the intestine and control blood sugar levels, keeping the heart healthy", add.

Chayote recipes that prove the versatility of this ingredient

Because it has a neutral flavor, chayote becomes a versatile ingredient and can be used with other foods without changing the taste of the recipe. Check out some recipes and choose your favorite eating option:

1. Chayote souffle: Who says you can't make a gourmet-looking dish with this nice fruit? Here the chayote is accompanied by mozzarella cheese and chopped ham. To aggregate all ingredients, use snow whites.

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2. Chayote stuffed with ground beef: In this recipe chayote is used as a kind of little boat to receive the stuffing made with ground beef braised with onion, garlic, grated carrots, tomatoes and green smells. To finish, ricotta cream and grated Parmesan.

3. Chayote with garlic and oil: Using its mini version, here chayote is the main dish. To prepare this recipe, simply peel it off, cut it into four and remove its seeds. Before sautéing the fruit in olive oil and garlic, it is important to cook it in boiling salted water.

4. Chayote with Egg: Another beautiful example of a simple and easy recipe, where chayote is the highlight. In this version, the chayote should be cooked in a pan with onion and garlic sauteed in olive oil. The trick is to add water gradually, ensuring its uniform cooking. Finally, add the egg and stir well, ending with salt and black pepper.

5. Sauteed chayote: This recipe uses leeks to accompany the peeled and sliced half-moon chayote. The extra flavor is guaranteed by the golden onion in butter, plus the use of the herbs of Provence.

6. Chayote salad with cherry tomatoes: Another example of the versatility of this fruit, here chayote is served as a salad. Once cooked, it is seasoned with cherry tomatoes and onions using lemon, chives, parsley, salt, black pepper and olive oil.

7. Ham and chayote gratin: a practical solution for a Sunday lunch, this dish can be prepared the day before and left in the fridge until it is baked. In addition to chayote and ham, the sauce is a highlight of the dish, made with butter, wheat flour, hot milk, salt, sour cream and grated Parmesan cheese.

8. Vegan Mayonnaise Chayote Salad: A good, nutrient-rich vegan mayonnaise option. Here the potatoes are replaced by boiled chayote, increasing the nutritional value of the dish. The seasoning is due to apple cider vinegar, onion, salt, pepper, parsley, chives and red peppers.

9. Chayote Cake: A delicious alternative to dinner, this salty chayote cake surprises with its taste. A great choice to be served as a side dish for meat, this cake uses ingredients such as bread, powdered milk, snow white and Parmesan cheese.

10. Chayote brigadeiro: A great way to ensure more nutrients for the traditional party sweetie, this brigadeiro brings chayote cooked in its preparation. Here, the ingredient will aid in building the texture of the candy. In this recipe condensed milk is replaced by milk powder, cornstarch and egg yolk.

Although it is a great accompaniment option, you can enjoy it alone, in sautéed versions or as a highlight element of the dish. Taste and taste all its flavor!

Contraindications and warnings about its consumption

The nutritionist reveals that there are no contraindications in its consumption, except for "people who have a specific allergy for this food", she advises. In addition, the professional warns of its consumption in people with gastrointestinal disorders, "since it is high in fiber and can cause diarrhea."

Despite being known as a "flavorless" food, the chayote demonstrates all its versatility, can enhance dishes or be the highlight of the banquet. Rich in nutrients and minerals, it is a good alternative for those seeking good health and well-being. Add this fruit to your routine now!