Top 13 Benefits of Chayote Squash and How to Make It Part of Your Diet
This versatile gourd packs nutrients that support digestion, immunity, and skin health.
13 Surprising Benefits Of Chayote Squash You Should Know
Chayote squash (Sechium edule), also known as mirleton or chocho, is a bright green, pear-shaped member of the gourd family cherished around the world for its mild flavor and impressive health benefits. Used in various cuisines, chayote is appreciated not only for its culinary versatility but also for its potent nutritional profile and potential to promote overall well-being.
Table of Contents
- What Is Chayote Squash?
- Nutritional Profile of Chayote
- 13 Powerful Benefits of Chayote Squash
- Potential Side Effects
- How To Use and Prepare Chayote
- Frequently Asked Questions
- Key Takeaway
What Is Chayote Squash?
Native to Central America and now grown globally, chayote squash is a crisp, edible plant renowned for its high water content and low caloric value. With its subtly sweet, cucumber-like flavor, it is considered both a fruit and a vegetable and is used in salads, stir-fries, soups, and even desserts. Every part of the chayote plant—including the skin, flesh, seed, shoots, and leaves—is edible and nutritious.
Nutritional Profile of Chayote
Chayote stands out with its combination of low calories and essential micro- and macronutrients. Here’s what you get in approximately 100 grams (about 3.5 ounces) of raw chayote squash:
| Nutrient | Amount per 100g |
|---|---|
| Calories | 19 |
| Water | 94g |
| Protein | 0.8g |
| Carbohydrates | 4.5g |
| Fiber | 1.7g |
| Fat | <0.2g |
| Vitamin C | 7.7mg (17% DV) |
| Folate (Vitamin B9) | 47% DV |
| Vitamin K | 7% DV |
| Pyridoxine (Vitamin B6) | 9% DV |
| Potassium | 125mg |
| Magnesium | 12mg |
| Manganese | 17% DV |
| Copper | 27% DV |
| Zinc | 14% DV |
Notably, chayote is also rich in antioxidant compounds including quercetin, myricetin, morin, and kaempferol, which are linked to many of its health-boosting properties.
13 Powerful Benefits of Chayote Squash
Adding chayote squash to your diet can contribute to your health in a variety of ways. Here are 13 researched-backed benefits:
1. Packed With Nutrients, Low in Calories
Chayote provides a host of vitamins, minerals, and dietary fiber, while remaining extremely low in calories, carbohydrates, fat, and sodium. This makes it ideal for anyone managing their weight or seeking nutrient density in their meals.
2. Supports Heart Health
- High in soluble fiber, which can help lower high cholesterol levels.
- Rich in heart-protective antioxidants such as myricetin and flavonoids shown to reduce blood pressure and inflammation in preclinical studies.
- Studies note possible positive effects on blood vessel health and blood flow, supporting traditional uses in heart disease management.
3. Excellent Source of Folate for Pregnancy Support
- Chayote offers 47% of the recommended daily folate (vitamin B9) per squash, making it crucial for fetal brain and spinal cord development and reducing the risk of neural tube defects.
- Folate also plays a role in healthy cell division for people of all ages.
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4. Promotes Healthy Blood Sugar Control
- Low in carbs and high in fiber, which stabilizes blood sugar by slowing glucose absorption.
- Certain phytonutrients in chayote have been shown to increase insulin sensitivity and regulate blood sugar, potentially supporting diabetes management.
5. Supports Healthy Digestion
- Its high water and fiber content aids digestion and regularity.
- Encourages a feeling of fullness, which may help control appetite and snacking.
- Preliminary evidence suggests chayote may promote healthy gut bacteria.
6. Rich in Potent Antioxidants
- Loaded with flavonoids, polyphenols, and vitamin C, chayote helps neutralize harmful free radicals that otherwise accelerate cell aging and disease.
- Myricetin is especially prevalent, with potential anticancer and anti-inflammatory benefits.
7. May Help Protect Against Certain Cancers
- Some experimental research suggests chayote’s antioxidants may inhibit cancer cell proliferation, though more human studies are needed.
8. May Help Slow Visible Signs of Aging
- Antioxidants and vitamin C in chayote can help reduce skin cell damage and lessen the appearance of wrinkles, promoting healthier, youthful-looking skin.
- Reduces chronic inflammation, which underlies many age-related concerns.
9. Supports Liver Health
- Preliminary studies indicate chayote compounds may prevent fat accumulation in the liver, potentially protecting against fatty liver disease and metabolic syndrome.
- Might improve the body’s ability to metabolize and process fats.
10. Promotes Healthy Weight Management
- Low-calorie, hydrating, and high-fiber content makes chayote filling and ideal for calorie control.
- May help reduce fat tissue and regulate body fat levels.
11. Boosts Immune System Function
- Vitamin C fortifies the immune response and helps the body ward off infections and heal faster.
12. Contributes to Bone Health
- Contains vitamin K, magnesium, and phosphorus—critical for bone strength and protection against osteoporosis.
13. Hydrating and Alkalizing
- High water content promotes kidney function and healthy hydration.
- May help maintain electrolyte balance.
Potential Side Effects of Chayote Squash
- Chayote is generally considered safe for most people when eaten as food.
- Rarely, some individuals may experience mild allergic reactions or skin irritation when handling raw chayote; wearing gloves can help prevent this.
- Consult a healthcare provider before making chayote a regular part of your diet if you are pregnant, breastfeeding, or have underlying health conditions.
How to Use and Prepare Chayote Squash
Chayote is a versatile ingredient enjoyed across global cuisines. Here’s how you can incorporate it into your meals:
- Raw: Slice and add to salads or slaws.
- Cooked: Steam, boil, roast, or stir-fry with other vegetables, meats, or seafood.
- Soups & Stews: Add cubed chayote for extra nutrition and texture.
- Mashed: Substitute for potatoes in mash recipes.
- Desserts: Use in pies or sweet puddings where it takes on a mild, squash-like flavor.
Preparation Tips:
- Peel chayote under running water to minimize hand irritation, or wear gloves.
- Remove the central seed (it is edible and soft when young).
- Both skin and flesh can be eaten if tender; older chayote skin may be tough and best peeled.
Frequently Asked Questions (FAQs)
Q: Is chayote a fruit or a vegetable?
A: Botanically, chayote is a fruit, but it is typically cooked and eaten as a vegetable in savory dishes.
Q: Can I eat chayote raw?
A: Yes, chayote can be enjoyed raw in salads or slaws for a crisp texture and refreshing taste.
Q: Is chayote good for people with diabetes?
A: Chayote is low in carbs and high in fiber, which may help regulate blood sugar and support managing diabetes. Always consult your doctor for personalized advice.
Q: How does chayote taste?
A: Chayote has a mild, slightly sweet flavor similar to cucumber or summer squash, making it adaptable to a variety of dishes.
Q: What nutrients are especially high in chayote?
A: It is an excellent source of folate, vitamin C, and copper, in addition to antioxidants and other essential micronutrients.
Key Takeaway
Chayote squash is a nutritional powerhouse that delivers vitamins, minerals, fiber, and potent antioxidants in every bite. From heart and liver health to blood sugar balance, pregnancy support, and healthy metabolism, the humble chayote offers science-backed benefits. Flexible in recipes, low in calories, and gentle on the digestive system, it’s worth making chayote a staple in your kitchen to optimize health and wellness.
References
- https://www.healthline.com/nutrition/chayote-squash
- https://www.webmd.com/diet/health-benefits-chayote
- https://www.medicinenet.com/chayote_a_fruit_or_vegetable_what_health_benefits/article.htm
- https://pharmeasy.in/blog/ayurveda-uses-benefits-side-effects-of-chayote/
- https://www.dole.com/produce/chayote
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