Chayote squash, also known as mirliton or chocho, has gained attention for its impressive nutritional profile and versatile culinary uses.
Originating from central Mexico and Latin America, this low-calorie vegetable is now cultivated worldwide, making it accessible to many seeking to enhance their diets.
Packed with essential vitamins, minerals, and antioxidants, chayote offers numerous health benefits. A single 203-gram squash provides 39 calories, 4 grams of fiber, and significant amounts of vitamin C, folate, and manganese.
These nutrients contribute to improved antioxidant defenses, blood sugar regulation, and heart health. Incorporating chayote into meals, whether raw in salads or cooked in stir-fries, presents a delicious and simple way to boost overall well-being.
1. Packed with Essential Nutrients
Chayote squash offers a comprehensive nutritional profile, rich in essential vitamins, minerals, and fiber. A single 203-gram serving includes:
| Nutrient | Amount per 203g | % of RDI |
|---|---|---|
| Calories | 39 | – |
| Carbohydrates | 9 grams | – |
| Protein | 2 grams | – |
| Fat | 0 grams | – |
| Fiber | 4 grams | 14% |
| Vitamin C | – | 26% |
| Vitamin B9 (Folate) | – | 47% |
| Vitamin K | – | 10% |
| Vitamin B6 | – | 8% |
| Manganese | – | 19% |
| Copper | – | 12% |
| Zinc | – | 10% |
| Potassium | – | 7% |
| Magnesium | – | 6% |
Vitamin C enhances immune function, while folate supports cell division. Manganese aids metabolism, and fiber promotes digestive health. Chayote’s low calorie, fat, sodium, and carbohydrate content make it suitable for various diets.
2. High in Powerful Antioxidants
Chayote squash stands out for its rich antioxidant profile, which guards cells from damage and combats inflammation.
It delivers significant amounts of quercetin, myricetin, morin, and kaempferol, with myricetin present in the highest concentrations.
Studies indicate myricetin possesses potent anticancer, antidiabetes, and anti-inflammatory effects.
Also, chayote is a stellar source of vitamin C, enhancing the body’s antioxidant defenses. Incorporating chayote into meals can effectively reduce oxidative stress and support overall health.
3. Supports Heart Health
Chayote squash promotes heart health by targeting multiple risk factors. Lowers blood pressure: Compounds in chayote relax blood vessels, improving blood flow and reducing hypertension.
Reduces cholesterol: Myricetin, a significant antioxidant in chayote, lowers cholesterol levels in animal studies. Enhances circulation: Improved blood flow supports overall cardiovascular function and reduces the risk of poor circulation.
High fiber content: Providing about 14% of the RDI, chayote’s fiber intake is linked to a decreased risk of heart disease when included regularly in a balanced diet.
4. Helps Regulate Blood Sugar Levels
Chayote squash is low in carbohydrates, providing 4 grams of soluble fiber per 203-gram serving. Soluble fiber delays carbohydrate digestion and absorption, minimizing blood sugar spikes after eating.
Insulin resistance occurs when cells become less responsive to insulin, leading to elevated blood glucose and potential diabetes.
Studies indicate that chayote contains unique plant compounds that enhance insulin sensitivity by inhibiting enzymes associated with poor blood sugar control and type 2 diabetes.
5. Beneficial During Pregnancy
Folate, essential for everyone, plays a critical role during pregnancy. Chayote delivers over 40% of the recommended daily intake in one squash. Adequate folate ensures proper fetal brain and spinal cord development and may prevent preterm births. Key benefits include:
- Fetal Development: Supports the growth of the brain and spinal cord.
- Preterm Birth Prevention: Reduces the risk of early delivery.
- Nutrient-Rich: Enhances a balanced diet with vital vitamins.
Including chayote in meals fosters a healthy pregnancy by providing necessary folate and supporting overall maternal nutrition.
6. May Offer Anticancer Properties
Test-tube studies reveal that compounds in chayote, such as myricetin, can inhibit the growth and progression of specific cancer cells, including cervical cancer and leukemia.
These findings underscore chayote’s potential anticancer properties. Also, the antioxidant content in chayote helps combat oxidative stress, a factor in cancer development.
However, despite these promising laboratory results, current research does not provide sufficient evidence to confirm chayote’s effectiveness against cancer in humans.
Furthermore, the mechanisms by which chayote compounds may prevent cancer progression remain unclear. Consequently, additional studies are necessary to determine chayote’s role in cancer prevention and treatment.
7. Supports Youthful Skin and Aging
Chayote squash supports youthful skin and combats aging through its high antioxidant content, particularly vitamin C. These antioxidants protect cells from free radical damage, a key factor in the aging process.
Vitamin C is vital for collagen synthesis, maintaining skin firmness and elasticity. Regular consumption of vitamin-C-rich foods like chayote may reduce visible aging signs by enhancing skin structure.
Also, a recent test-tube study showed that chayote extract strongly protects human skin cells from UV radiation damage. Further research is necessary to fully understand chayote’s role in skin health.
8. Promotes Healthy Liver Function
Chayote squash supports liver health by reducing fat accumulation in liver tissue. Studies demonstrate that chayote extract lowers cholesterol and fatty acid deposits.
In research, rats on a high-fat diet receiving chayote extract showed significant decreases in liver fat compared to control groups.
This effect stems from altered enzyme activity involved in fat metabolism. Consequently, chayote may help prevent or treat fatty liver disease.
Also, maintaining healthy liver function enhances overall metabolism and detoxification processes. However, further studies are necessary to confirm these benefits in humans.
9. Aids in Weight Management
Chayote squash contains only 39 calories per 203-gram serving and 4 grams of fiber. Fiber slows stomach emptying, making individuals feel full longer, which may reduce food intake and support weight loss efforts.
Also, dietary fiber intake is linked to increased levels of fullness hormones like GLP-1 and peptide YY. Incorporating chayote into meals assists in maintaining weight loss goals by enhancing satiety and promoting healthier eating habits.
10. Enhances Digestive Health
Chayote squash enhances digestive health by delivering essential nutrients and flavonoids. Consuming flavonoid-rich chayote supports digestive enzymes, facilitating waste removal and excretion.
Its high fiber content promotes healthy intestinal function and maintains beneficial gut bacteria. Also, fiber from chayote encourages bowel regularity, reducing the risk of constipation.
These digestive benefits may help prevent chronic conditions such as heart disease, type 2 diabetes, and colon cancer. Incorporating chayote into the diet ensures a robust digestive system and overall gastrointestinal well-being.
Andrea Silvey is a dedicated healthcare professional committed to creating and performing programs that enhance the lives of her clients one heart at a time. With a personalized approach, Andrea focuses on holistic health and well-being, ensuring each client receives tailored care and support.
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