The amazing health benefits of Choko

Chokos (Sicyos edulis) are a very versatile fruit with lots of health benefits.

Luckily I grew up with chokos and they are one of my favourite foods. When you understand all of their health benefits you may just become a fan as well.

Choko promotes heart health, prevents cancer, lowers blood pressure, regulates blood sugar, prevents fat accumulation in the liver, fights inflammation, and slows the ageing process.

Notably, choko is particularly high in folate, which promotes proper cell division.

High in Nutrients

Choko provides an impressive number of health-boosting vitamins and minerals. A single serving of chayote provides 123 micrograms of folate, or 31% of the recommended daily intake. You’ll also get over 10 grams, or about 17% of your recommended intake, of vitamin C. Other vitamins in chayote include vitamin K, vitamin B6, pantothenic acid, thiamin, riboflavin, niacin, and vitamin E.

Minerals in chayote include manganese, copper, zinc, potassium and magnesium. There is also a small amount of calcium, iron, and phosphorus in choko.

Contains Potent Antioxidants

Antioxidants protect against cellular damage, reduce inflammation, and lower stress within your body.

Choko provides the antioxidants quercetin, myricetin, morin, and kaempferol.

Of these, myricetin occurs in the highest amounts. Research suggests that myricetin carries strong anticancer, antidiabetes, and anti-inflammatory properties.

Choko also contains high amounts of Vitamin C which acts as an antioxidant in your body.

May promote heart health

Eating choko regularly may improve several heart disease risk factors, such as high blood pressure, high cholesterol, and poor blood flow.

May promote blood sugar control

Choko is low in total carbs and high in soluble fiber, which may help regulate blood sugar levels. It may also affect insulin.

May support a healthy pregnancy

Folate, or vitamin B9, is essential for all people — but it’s particularly important for those who are pregnant or planning to become pregnant.

Choko is an excellent source of folate.

May slow visible signs of ageing

One of the main theories of aging centers on molecules called free radicals that inflict damage on your cells, ultimately leading to reduced functionality over time.

Some research indicates that consuming foods high in antioxidants may slow the aging process by protecting cells from free radical damage. Choko is full of antioxidants, incuding Vitamin C.

Vitamin C is also necessary for producing collagen, one of the primary proteins found in your skin. Collagen is often credited with giving skin its firm, youthful appearance.

A test-tube study revealed a strong protective effect of choko extract on human skin cells against damage from UV radiation.

May support liver function

Both test-tube and animal studies suggest that choko extract may protect against fat accumulation in the liver.

May promote a healthy weight

Choko has few calories but lots of fiber, both of which contribute to a healthy weight.

May support digestive health

Flavonoids and fiber in choko boost various functions of your digestive tract, including healthy gut
bacteria and bowel regularity.

How to Prepare Choko

Choko can be cooked in a variety of ways, and its mild flavor makes it a versatile ingredient in many dishes. Here are some popular ways to prepare

1. Boiled or Steamed

Boiling or steaming choko is a simple way to prepare it. Simply cut the choko in half and remove the seed, then boil or steam for 10-15 minutes until tender. You can season with salt, pepper, or herbs to taste.

2. Stir-Fry

Choko can be stir-fried with other vegetables and meat for a quick and healthy meal. Simply slice the choko thinly and stir-fry with your choice of protein and vegetables.

3. Baked or Roasted

Choko can also be baked or roasted for a delicious and nutritious side dish. Simply cut the choko into wedges, season with olive oil, salt, and pepper, and bake at 400°F for 20-25 minutes.

Choko Recipes

Here are some tasty choko recipes to try at home:

1. Choko Salad

This refreshing salad is a great way to enjoy choko raw.

Ingredients:

• 2 choko, peeled and thinly sliced
• 1/2 red onion, thinly sliced
• 1/2 cup chopped fresh cilantro
• 1/4 cup lime juice
• 2 tbsp olive oil
• Salt and pepper to taste

Directions:

1. In a large bowl, combine the choko, onion, and cilantro.
2. In a small bowl, whisk together the lime juice, olive oil, salt, and pepper.
3. Pour the dressing over the salad and toss to coat. Serve chilled.

2. Choko Soup

This warming soup is perfect for cooler weather.

Ingredients:

• 2 choko, peeled and chopped
• 1 onion, chopped
• 2 cloves garlic, minced
• 4 cups chicken or vegetable broth
• 1/2 cup heavy cream
• Salt and pepper to taste
• Chopped fresh parsley for garnish

Directions:

1. In a large pot, sauté the onion and garlic in a little oil until softened.
2. Add the chopped choko and broth, and bring to a boil.
3. Reduce heat and simmer for 15-20 minutes until the choko is tender.
4. Puree the soup with an immersion blender or in a blender until smooth.
5. Stir in the cream and season with salt and pepper to taste.
6. Serve hot, garnished with chopped parsley.

3. Choko Stir-Fry

This quick and easy stir-fry is perfect for busy weeknights.

Ingredients:

2 choko, peeled and thinly sliced

1 red bell pepper, thinly sliced

1 onion, thinly sliced

1 cup sliced mushrooms

2 cloves garlic, minced

1 tbsp soy sauce

1 tbsp oyster sauce

1 tbsp cornstarch

1/4 cup water

2 tbsp vegetable oil

Directions:

1. In a small bowl, whisk together the soy sauce, oyster sauce, cornstarch, and water. Set aside.
2. In a large wok or skillet, heat the vegetable oil over high heat.
3. Add the choko, bell pepper, onion, mushrooms, and garlic, and stir-fry for 5-7 minutes until tender.
4. Pour the sauce over the vegetables and stir to coat.
5. Cook for another 2-3 minutes until the sauce has thickened.
6. Serve hot with rice or noodles.