Chayote, also known as mirliton in the US, is a pear shaped light green vegetable in the gourd family. It is one of the well-recognized field vegetables in many mid-American regions and in some southern US states like California, Louisiana, and Florida. Some of the common names are mirlitons, vegetable pear, chocho, sayote, christophine,…etc.

Botanically, it belongs to the broad Cucurbitaceae (gourd) family of vegetables, which also includes cucumber, pumpkin, and squash. Scientific name: Sechium edule.

Chayote is a perennial vine that climbs on support by clinging with tenacious tendrils. The plant needs a well-drained moist soil, and long, warm growing season to flourish. At their natural habitat, mirlitons run along fences, over shrubs, and even straight-up trees. In the cultivated farms, however, the crop is supported with strong trellis. The vine bears small white colour monoecious (male and female) flowers. In general, pollination is done by honeybees (Apis mellifera).Chayote pears will mature and ready for harvest after about 30 days of pollination. Each plant may yield up to 150 fruits in a season. The fruit has thin, pale green colour skin and several shallow vertical furrows on the surface. Some types have spiky or fuzzy surface while others have smooth skin. Inside, its pale-white flesh surrounds a central cream-white seed-ovule.

It features crunchy texture and mild sweet taste that may be comparable to butternut squash or pumpkin.

Health benefits

Chayote like pumpkin is one of the vegetables which is very low calories; provide just 16 calories per 100 g and contain no saturated fats or cholesterol. However, it is rich a source of dietary fibre, anti-oxidants, minerals, vitamins. Being a low-calorie and fibre-rich vegetable, it is often recommended by dieticians in cholesterol controlling and weight reduction programs.

They are relatively good sources of B-complex vitamin, folates. 100 g fresh mirliton carries 93 µg or 23% of daily recommended intake. Folates are important in cell division, and DNA synthesis. When taken adequately before and during early pregnancy, this vitamin can help prevent neural tube defects in the new-born babies.

As in other gourd family vegetables like zucchini, chayote too provides moderate levels of potassium. 100 g fresh fruit contains 125 mg or 2.5% of recommended daily requirements of this electrolyte.

Furthermore, chayotes contain small levels of aglycone flavonoid poly-phenolic antioxidants such as apigenin and luteolin. These compounds help scavenge harmful oxygen-derived free radicals and reactive oxygen species (ROS) from the body that play a role in cancer, aging and various disease processes.

Fresh mirliton-pears are adequate sources of anti-oxidant vitamin-C. Provide about 7.7 mg or 13% of RDA per 100g.

In addition, they are also good in B-complex group of vitamins like thiamin, pyridoxine, riboflavin and minerals like iron, manganese, phosphorus, zinc, and copper.

Although chayote (Sechium edule) is typically prepared as a vegetable, it is in fact a fruit. It’s quite crunchy flesh can be eaten both raw and cooked. Around the world it is known by various names including merliton, christophene and chowchow. It is a member of the squash family and is referred to as the “vegetable pear.”

Good for the heart : Chayote is an excellent source of folate, a B vitamin which helps prevent homocysteine build-up. Studies have shown that too much of this amino acid in the blood is linked to a higher risk of coronary heart disease and stroke.

May prevent cancer : Vitamin C is known as one of the powerful antioxidants, substances that may protect cells from damage caused by free radicals. Studies suggest that antioxidants may slow or possibly prevent cancer development.

Energizes the body : Start your day with a breakfast of chayote omelette. Its manganese content helps the body convert protein and fat to energy.

Guard against constipation: Need more fibre? Promote bowel regularity by adding this vegetable to your diet.

Keeps thyroid healthy: It helps iodine in keeping the thyroid healthy by providing copper, a mineral linked in thyroid metabolism, especially in hormone production and absorption.

Helps prevent acne: It is a good source of zinc, a mineral which has shown to influence hormones which controls the production of oil in the skin.

Prevents bone loss: Tell grandma to eat chayote for a natural supply of vitamin K. Studies revealed a connection between vitamin K and osteoporosis.

Eases tired and heavy legs: Tired and heavy legs are the body’s signal that it needs more potassium. Have some potassium-rich foods to prevent this condition.

Good for the brain: Study participants have shown that vitamin B6 helps improve memory performance in some age groups.

Put leg cramps in check: Chayote also contains magnesium, an electrolyte and a mineral which helps prevent muscle cramps.