Chuchu: much more than a “bland” food

Despite being known as a vegetable that doesn’t have much taste, chayote is a food rich in nutrients and with numerous health benefits. With a mild flavor, this food can be enjoyed alone, or become a good accompaniment to other ingredients and recipes.

A vegetable in the fruit category, chayote can also be known as machucho, caiota or pimpernel. Originating in central countries such as Costa Rica and Panama, it is easy to grow and can grow anywhere. Considered a versatile option, it can be prepared in numerous ways.

12 health benefits of chayote

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

1. It acts in the prevention of bone diseases: “this fact is due to the presence of the following minerals: calcium, magnesium and phosphorus, which act to strengthen teeth and bones”, he reveals.

2. Helps fight fatigue and depression: according to the nutritionist, chayote is rich in B vitamins, which stimulate metabolism, acting in the fight against fatigue and depression.

3. Combats premature aging: this vegetable has a large amount of antioxidants, such as flavonoids, polyphenolics, luteolin and apigenin, which act in the fight against free radicals, responsible for cell aging.

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 diseases”, explains Andrea.

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

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

7. Helps in weight loss: according to the professional, this vegetable has few calories, in addition to having high doses of dietary fibers that guarantee the feeling of satiety for longer.

8. Helps fight bad cholesterol: this is represented by the high amount of soluble fiber, substances that help fight bad cholesterol (LDL).

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

10. Coadjuvant in the treatment of hypertension: because it is rich in potassium, this food helps in the balance of blood pressure, stabilizing the amount of sodium present in the bloodstream.

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

12. Fight constipation: this fruit is rich in fiber, so it helps in better digestion of food, in addition to preventing flatulence or constipation.

As it is a food rich in nutrients and mineral salts, by adding chayote to the food routine, it is possible to achieve these and many other health benefits. Feel its benefits on the skin!

Nutritional value of chayote

A food rich in water, chayote has other encouraging data to encourage its consumption. Check out its nutritional properties for 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 highlights that chayote has “a large amount of dietary fibers, promoting satiety and favoring weight loss, in addition to contributing to a good functioning of the intestine and controlling blood sugar levels, keeping the heart healthy”, he adds.

Recipes with chayote that prove the versatility of this ingredient

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

1. Chayote soufflé: who said you can’t make a gourmet dish with this nice fruit? Here the chayote is accompanied by chopped mozzarella cheese and ham. To add all the ingredients, use snow whites.

2. Chayote stuffed with ground beef: in this recipe, the chayote is used as a kind of boat to receive the stuffing made with ground beef sautéed with onion, garlic, grated carrot, tomato and parsley. To finish, ricotta cream and grated parmesan.

3. Chayote with garlic and oil: using its mini version, chayote is the main dish here. To prepare this recipe, just remove its skin, cut it in 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 the chayote is the highlight. In this version, the chayote must be cooked in a pan with onion and garlic sautéed in olive oil. The trick is to add water little by little, ensuring that it cooks evenly. Finally, add the egg and mix well, finishing with salt and pepper.

5. Chayote sauteed in butter: this recipe uses leeks to accompany the peeled and sliced ​​chayote in half moons. The extra flavor is guaranteed by the onions browned in butter, in addition to the use of herbs de Provence.

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

7. Chayote with ham au gratin: a practical solution for a Sunday lunch, this dish can be prepared the day before and left in the fridge until it is ready to be put in the oven. In addition to the 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. Chayote Salad with Vegan Mayonnaise: A good vegan mayonnaise option, rich in nutrients. Here the potatoes are replaced by boiled chayote, increasing the nutritional value of the dish. The seasoning is on account of apple cider vinegar, onion, salt, pepper, parsley, chives and red pepper.

9. Chayote cake: a delicious alternative for a dinner, this savory cake made with chayote surprises with its flavor. Great option to be served as an accompaniment to meats, this cake uses ingredients such as sliced ​​bread, powdered milk, snow whites and Parmesan cheese in its preparation.

10. Chayote Brigadeiro: a great way to guarantee more nutrients for the traditional party sweet, this brigadeiro takes cooked chayote in its preparation. Here, the ingredient will help build the texture of the candy. In this recipe, condensed milk is replaced by powdered milk, cornstarch and egg yolk.

Despite being a great side option, it is possible to taste it alone, in sautéed versions or as a highlight of the dish. Taste and prove 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 to this food”, she guides. In addition, the professional warns of its consumption in people with gastrointestinal disorders, “since it is rich in fiber, which can cause diarrhea”.

Despite being known as a “flavorless” food, chayote demonstrates all its versatility, being able to enhance dishes or be the highlight of the feast. Rich in nutrients and mineral salts, it is a good alternative for those seeking good health and improved well-being. Add this fruit to your routine now!

The information contained on this page is for informational purposes only. They do not replace the advice and follow-up of doctors, nutritionists, psychologists, physical education professionals and other specialists.