13 Powerful Health Benefits of Chayote Squash (Sechium edule)

Chayote Squash: A Nutrient-Dense Superfood

Chayote squash (Sechium edule) is a versatile member of the gourd family Cucurbitaceae, native to Central Mexico and Latin America but now cultivated globally. Known by various names such as mirliton squash, chocho, or vegetable pear, chayote stands out for its subtle flavor, crisp texture, and impressive nutritional and health benefits.

Nutrition Facts: What Makes Chayote Special?

One medium-sized chayote (about 203g) delivers a powerhouse of nutrients while being naturally low in calories, fat, and sodium. Here’s a quick look at its nutritional content per serving:

This nutrient-rich profile, especially the high folate, fiber, antioxidants, and minerals, makes chayote an excellent addition to a wide variety of diets.

13 Powerful Health Benefits of Chayote Squash

1. Rich in Essential Nutrients

Chayote is packed with vitamins (C, K, B6, B9), minerals (manganese, copper, zinc), and fiber, yet remains exceptionally low in calories and fat. Its high folate content plays a crucial role in cell division, DNA synthesis, and fetal development during pregnancy.

• Supports overall vitality and wellbeing
• Promotes healthy growth and cellular repair
• Fits easily into low-cal, low-fat, or low-carb diets

2. Loaded with Potent Antioxidants

Chayote contains compounds such as myricetin, quercetin, morin, and kaempferol—all antioxidants that safeguard cells from oxidative damage, inflammation, and chronic disease. Vitamin C further boosts its antioxidant status.

• Helps protect cells from free radical damage
• May slow aging processes in the body
• Reduces inflammation and cellular stress

3. Supports Heart Health

Phytochemicals in chayote, including flavonoids, help improve blood flow, decrease blood pressure, and reduce cholesterol levels. Its fiber content assists in managing cholesterol and supports cardiovascular function.

• Improves circulation and arterial integrity
• Helps lower cholesterol by binding excess fats
• May reduce hypertension risk

4. Helps Regulate Blood Sugar

Chayote is low in carbohydrates and high in dietary fiber—a combination especially beneficial for keeping blood sugar stable. Bioactive compounds in the squash can also improve insulin sensitivity for better glucose control.

• Slows the absorption of carbs after meals
• Helps prevent blood sugar spikes
• Beneficial for managing type 2 diabetes

5. Promotes a Healthy Pregnancy

One of the standout nutrients in chayote is folate (vitamin B9), which is vital during pregnancy for healthy fetal brain and neural tube development, and reducing the risk of birth defects and preterm birth.

• Provides 47% of daily folate needs per squash
• Essential for expecting mothers and fetal health

6. Shows Anticancer Potential

Antioxidants like myricetin and quercetin may exhibit protective effects against certain cancers by neutralizing carcinogenic agents and reducing inflammation. While clinical studies are limited, early research is promising.

• Potential for reducing cancer development
• Helps combat oxidative stress linked to cancer risk

7. Slows Visible Signs of Aging

Chayote’s antioxidants and vitamin C help combat oxidative stress, potentially reducing the visible effects of aging on skin and organs. It may also lower inflammation and improve metabolic health, contributing to healthier aging.

• Reduces inflammation and cellular wear
• May support brain and metabolic function in older adults

8. Supports Liver Function

Emerging research suggests chayote’s compounds can help protect against fatty liver disease by reducing fat accumulation and supporting better metabolism of fats.

• Helps reduce fatty acid deposits in the liver
• Supports healthy liver metabolism

9. Assists in Healthy Weight Management

High fiber and low calories make chayote an ideal food for weight management. It promotes satiety, helps control appetite, and supports digestive function without adding excess calories.

• Keeps you fuller for longer
• Assists in reducing overall calorie intake

10. Improves Digestive Health

Dietary fiber in chayote feeds beneficial gut bacteria and promotes regularity. It helps prevent constipation and supports a healthy microbiome for improved digestive wellness.

• Enhances bowel regularity
• Improves nutrient absorption and gut health

11. Strengthens the Immune System

With a significant vitamin C content, chayote supports immune function, enhances resistance to infections, and aids in tissue repair.

• Boosts immune defenses
• Promotes faster wound healing

12. Beneficial for Metabolic Syndrome

Regular consumption of chayote may lower harmful markers of metabolic syndrome, such as high blood sugar, cholesterol, and inflammation—especially relevant for aging adults.

• Supports metabolic efficiency
• Reduces risk of age-related decline

13. Rich in Hydrating Minerals

Chayote’s potassium, magnesium, and trace elements support electrolyte balance, hydration, and healthy muscle function.

• Promotes balanced fluid levels in the body
• Supports muscle contractions and energy production

How to Prepare and Enjoy Chayote Squash

Chayote’s mild taste and versatile texture allow it to be incorporated easily into various dishes—from raw salads to stews and stir-fries.

• Raw: Slice and eat like cucumber or celery, or add cubed chayote to salads for a refreshing crunch.
• Steamed, Boiled, Braised, or Roasted: Cook chayote as you would classic squash; it absorbs flavors well.
• Sautéed: Toss with salt, pepper, and olive oil for a simple side dish.
• Mixed Dishes: Combine with tomatoes, chile, beans, or other veggies.
• Soups and Stews: Chayote holds up well and adds body to recipes.

Frequently Asked Questions (FAQs)

Q: Is chayote squash safe to eat raw?

A: Yes, chayote can be safely eaten raw; its crisp texture makes it an excellent addition to salads or as a snack, similar to cucumber.

Q: What does chayote taste like?

A: Chayote has a mild, slightly sweet, and refreshing flavor, often compared to a mix of cucumber, zucchini, and apple.

Q: Can chayote be used by people on a low-carb or weight-loss diet?

A: Absolutely. Chayote is low in carbs and calories but high in fiber, supporting weight loss and blood sugar management.

Q: What populations benefit most from consuming chayote?

A: Pregnant women (for its folate and nutrients), people managing blood sugar, those seeking digestive health, and anyone looking to boost antioxidant intake.

Q: How can I store chayote?

A: Whole, uncut chayote can be kept refrigerated for up to a month. After cutting, store in an airtight container for several days.

Side Effects and Precautions

Chayote is generally considered very safe for most people when consumed as part of a balanced diet. However:

• Allergy Risk: Rare cases of allergic reactions may occur.
• Oxalates: Those with kidney stone history should moderate intake due to chayote’s oxalate content.

As with any new food, introduce chayote gradually, especially in sensitive populations.

Conclusion: Add Chayote to Your Daily Diet

Chayote squash stands out as a superfood that is easy to prepare, loaded with nutrients, and provides wide-ranging health benefits—from heart and liver protection to supporting pregnancy, healthy aging, and weight management. Its versatility and mild flavor mean it can be seamlessly included in salads, soups, stews, and more, offering both taste and wellbeing in every bite.

Author

Sneha TeteBeauty & Lifestyle Writer

 

Sneha is a relationships and lifestyle writer with a strong foundation in applied linguistics and certified training in relationship coaching. She brings over five years of writing experience to thebridalbox, crafting thoughtful, research-driven content that empowers readers to build healthier relationships, boost emotional well-being, and embrace holistic living.

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