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Health Benefits of Chayote: Essential Nutrients in Your Plate


Health benefits of chayote have been a buzz among the vegetables in the food shelf. There are trivia that chayote has plenty of nutrients, with potent anti-inflammatory ingredients. And most of us are looking out for foods with an anti-inflammatory.

Health benefits of chayote are essential for those with inflammatory diseases like high blood pressure, kidney stones, health condition and digestion problem. Studies show that chayote is also an excellent food for weight loss.

A better understanding of chayote is what we need. So we have here the top health benefits of chayote and why you need it to include in your meal.

health benefits of chayote

Helps indigestion

When it comes to fiber, chayote is on our top list. Why? It is justifiable because chayote contains almost 15% of fiber as a daily requirement. Therefore, when you need to work with your digestion, especially during constipation, just pick a few pieces of chayote in the supermarket, and you can have a good source of fiber.

Lowers cholesterol

One of the right reasons why chayote is essential in our meal plan is because it lowers cholesterol in our body. When bad cholesterol increases in our body, the effects resulted in getting high blood pressure. Thereby, in eating chayote, it improves our cardiovascular system and prevents related diseases.

Controls blood sugar level

An increase in blood sugar level is one of the common health conditions that most of us are unaware of acquiring. From our eating lifestyle nowadays, type-2 diabetes is one of the health problems that we need to avoid. Eating healthy foods like chayote can be a good option for you. From the excellent fiber contents of chayote, it can be your one ticket to control the blood sugar level.

Improves weight loss

Losing weight has been a goal for each of us and reaching our ideal weight can be a struggle. But with chayote, this little problem when it comes to weight loss can be resolved. Chayote contains high water content aside from fiber. It will make you feel fuller, which will prevent you from eating a lot of calories.

Good source of vitamins and minerals

Our body does not only need fiber but also vitamins and minerals are essential. Vitamins like folate and vitamin C are what we get from eating chayote. Then, one of the health benefits of chayote is giving the nutrients that pregnant women need. The folate found in chayote can reduce the risk of congenital disabilities for babies.

While vitamin C is known to be essential in our health, the one we can get from eating chayote gives us antioxidants as well. We can have almost 30 percent of vitamin C from our recommended daily requirement. It is a good source if we aim to increase our immune system.

Other than vitamins, some of the health benefits of chayote are amounts of minerals, which can help our body to stay healthy and active. These minerals, like calcium, potassium, phosphorus and magnesium, are essential in our body to function well. For instance, chayote contains zinc, which heals our wound in healing and responsible for maintaining a proper sense of taste and smell.

Food substitute using the health benefits of chayote

Since chayote has many nutrients that we can have, it can also be used as a food substitute in making butternut or spaghetti. Instead of using squash, chayote is the perfect replacement. It has no cholesterol content, but it is high in fiber and water content.

When looking for a healthy meal, using chayote can be significant health. Some recipes include chayote. It can be your breakfast, lunch or dinner recipes. The plant chayote can be eaten only when you cooked it. The entire chayote is edible, so when you want to include it in your meal, you can choose from using the flesh, flower, roots, leaves, and the skin.

If you want to enjoy your breakfast with chayote, you can add chayote with your oats, peanut butter or to your morning smoothies. The meaty texture of chayote is a perfect combination with your usual morning meal. The taste of chayote, which is a little sweet, can be an excellent factor to include as your spread with your sandwich. It gives you a healthier breakfast, after all.

When it comes to the preparation of your lunch, you can add chayote to your salad dressing. You can add chayote in every kind of salad. It can add flavor and depth to the taste of your ordinary salad. So you can have other choices.

How about chayote for snacks? Like your other favorite vegetables, you can also have chayote as your snack. It can be a suitable replacement for honeydew or jicama. It is not a complicated recipe. You will need to replace the honeydew or jicama or the ingredients the same as the characteristics of chayote. Then you can have a version of your snack in chayote.

Other ways to enjoy health benefits of chayoteOther ways to enjoy the health benefits of chayote

Indeed, the health benefits of chayote are unbelievable. You can eat it in many ways, aside from making it as the main dish or side dish.

You can also enjoy chayote by substituting it with your favorite squash and potatoes. Try some recipes with squash or potatoes then replace it with chayote. In this way, you can enjoy chayote, and it will never be the same boring vegetables.

And you will notice the effects of eating chayote. The health benefits of chayote can be countless and experienced in many ways. All you have to do is to be creative and enjoy every bite of chayote to help you feel and look healthy.


Red Meat: The Happy and Sad Facts Behind the Meaty Form


Red meat is identified as a good source of protein, vitamins, and minerals. But how can you be sure that it is safe to eat it over time?

Red meat like beef, lamb and pork can be part of your balanced diet. But if you are relaxed in eating red and processed meat, probably, you want to end up in a red zone.

I mean red zone because if you consume too much red meat, you can have medical findings like cancer, heart disease, diabetes, overweight and stroke. In some cases, when eating red meat has been careless, it can end your life.

But eating red meat in the right amount can give you health benefits. With the right amount of it, while consuming weekly, you can have the following excellent benefits. Otherwise, you can increase the risk of having diseases.

What are the benefits of eating red meat?

Eating red meat has many health benefits. For young and adults, red meat has different effects. First, let us see the goodness in eating red meat.

Increase energy levels

Red meat is an excellent source of iron. Meaning, we can get an adequate amount of hemoglobin from eating it. Hemoglobin is the oxygen-carrying protein found in red blood cells. Young kids need to develop bigger and stronger muscles. Those with lack of iron should start consuming it to prevent shortness of breath, lack of energy and headache.

Improves immune system

The immune system is vital in our daily life. The sound immune system means a healthy lifestyle, which protects our body from cold and flu. What makes our immune system in proper function? One way to ensure we have a working immune system is if we have an adequate intake of zinc. A good source of zinc is red meat. For instance, red meat like beef can give us a plentiful amount of zinc. However, you can also get zinc from other foods, but our body quickly absorbs getting from it. It also provides amino acids that help repair small muscle tears.

Supports Metabolism

Unbelievably, the right consumption amount of it improves metabolism. Proper metabolism means that your body is high with vitamin B12. And one of the food sources of vitamin B12 is red meat. If you have a vitamin B12 deficiency, you can have beef as a great source of it.

Defeating Cognitive Decline

Red meat is an excellent source of omega-3 fatty acids, which contributes to boosting our brain health. According to a study, red meat like beef, pork, lamb, and goat offers almost 50% of omega 3, given that it was organic produce.

What are the sideways of red meat?

Of course, it has adverse effects on our body if we do not consume it the right amount. Some of the impacts that we can have from eating it can be identified as you read along.

Trigger the Risk of Cancer

Some cancers can be triggered when overeating of it. According to research, consuming too much of it can cause cancers especially colorectal cancer up to 30%. Another reason that you should limit the intake of it is to prevent the onset of different cancers like pancreatic, breast and prostate.

Increase Chance of being Diabetic

As always, too much eating of foods can lead to an increase in blood sugar levels. When it comes to red meat, overconsumption of it can lead to type 2 diabetes. According to research, when you have exceeded weekly-recommended servings of it, you are also increased the chance of getting some disease. And it included diabetes.

Higher Chance of Heart Diseases

Red meat contains a more elevated amount of cholesterol and saturated fats compared to other foods. It increases the higher risk of heart diseases and strokes. More so, it also leads you to gain some weight. With more upper body mass index from the normal, it can contribute to high blood pressure and cardiovascular disease. In short, too much consumption of it can harm your heart.

Shortened Life Span

What you eat can give a toll to your health, and this can cause early death. In terms of red meat, too much consumption can cause heart diseases and diabetes, as I mentioned earlier. Also, those who have a higher intake of it should exercise more to prevent having diseases.

Some Tips for Healthy Eating of Red Meat

To prevent the adverse effects of it, here are some health tips to come clean.

First, make sure you have lean cuts of meat and trim off the visible fat before cooking. Then, fill your plate with vegetables more than the serving size of it.

Second, make other alternatives for it. Have servings of fish three times a week like salmon fillets or tuna. You can match fish with legumes like peas, beans, lentils, and chickpeas.

Third, when it comes to chicken, remove the skin before cooking. Then include more vegetables when cooking the chicken.

Overall, make sure to add more vegetables to your dishes of it. Never assume that the meat is your main dish when eating.

Alternatives for Recipes

Other healthy foods can be alternatives for it. You can have apple chopped into bite-size pieces and blended in a bowl with a half cup of cottage cheese. Make sure that the cheese is non-fat and low sodium.

One recipe I tried to make an alternative for it is making the leftover veggies mix with tomato sauce, red beans and cooked whole-wheat pasta and salt-free seasoning. Make sure that everything you add to your leftover veggies is salt-free.

Another recipe I tried is wheat tortilla with beans, veggies, and salsa. First to do is warm the tortilla between moistened paper towels in the microwave for about a minute. Then you can add some beans, veggies and salsa on top. After that, you can fold it.

A good alternative for red mead is using hummus with carrots and jicama sticks. This recipe is called a hummus dip. It is inexpensive, unlike other dips. I prepare the dip by blending the beans, yogurt, lemon juice and gloves. That’s very simple.

What can we say?

There are healthy foods that you can have aside from red meat. Here, we gave you some alternatives if you want other sources of protein, omega, vitamins and minerals that you can get from it.

Before doing a diet like Keto diet, you can also check some alternatives that can convert your fats into energy. In that way, you will not increase your chance of having diabetes, cancers and heart diseases.

Always find alternative foods that can help you to become healthy.