Chayote is a vegetable that is widely consumed throughout the world and is high in nutrients and antioxidant compounds that provide numerous health benefits.
Because of the high water content, the vegetable has a completely fresh taste. This is why so many people enjoy this high-quality vegetable.
Chayote contains a variety of vitamins and minerals, including vitamin C and folic acid, as well as moderate levels of vitamin K, B6, manganese, copper, and zinc. It contains trace amounts of calcium and iron as well.
According to the USDA, a 100 g serving of Chayote contains:
Total Fat 0.1 g
Cholesterol 0 mg
Sodium 2 mg
Potassium 125 mg 3% DV
Total Carbohydrate 4.5 g
Dietary fiber 2 g 6% DV
Sugar 1.7 g
Protein 0.8 g
Vitamin C 12% of The Daily Value (DV)
Calcium 1% DV
Iron 1% DV
Vitamin B6 5% DV
Vitamin B9 (folate): 20 % DV
Magnesium 3% DV
Manganese: 10% DV
Vitamin K: 5% DV
Copper: 6% DV
Zinc: 5% DV
Chayote is also low in calories, fat, sodium, and total carbohydrates. As a result, it’s quite healthy and a good fit for a variety of diets.
Health Benefits of Eating Chayote
1. For Anti-Aging
Chayote contains antioxidants and nutrients, such as vitamin C, that may help to protect your body from cell damage and reduce visible signs of aging.
Chayote, in particular, has been shown in studies to help reduce signs of metabolic syndrome, a risk factor for cognitive decline and frailty in older adults.
2. Chayote Benefits for Diabetes
Chayote is low in carbohydrates and high in fiber, which is a nutritional combination that can help you maintain healthy blood sugar levels.
Chayote’s high fiber content makes you feel fuller after eating less. Fiber also helps to slow down your body’s carbohydrate absorption, which helps to regulate your blood sugar levels.
Chemical compounds found in chayote have also been shown in studies to help increase insulin sensitivity. This aids type 2 diabetics in better controlling their blood sugar levels.
3. Source of Energy
Chayote is also well-known for its high potassium content, which is a type of electrolyte that has been shown to be very beneficial as a source of stamina in the body.
Potassium is abundant, with approximately 125 milligrams in 100 grams of chayote.
4. For Liver Health
Chayote may contain compounds that protect the liver from fat buildup, which can lead to fatty liver disease.
According to research, chayote can help reduce fatty acid deposits in the liver and lower cholesterol levels. This food may also aid in the improvement of the body’s metabolism and ability to process fats.
5. Chayote Benefits for Pregnant
Folate is an essential nutrient for pregnant or trying to become pregnant women.
Also known as vitamin B9, is necessary for the development of the fetal brain and spinal cord, folate may also aid in the prevention of premature births.
A 100-gram serving of chayote contains 20% of the daily value for folate.
6. Supports for Heart Health
Researchers discovered that phytochemicals in chayote can improve blood flow and lower blood pressure, which benefits heart health.
Chayote is also high in antioxidants like myricetin, which can help lower cholesterol, reduce inflammation, and protect against free radicals, lowering the risk of developing diseases like heart disease and cancer.
7. Chayote Benefits for Weight Loss
Chayote squash has few calories but a lot of fiber, both of which can help you maintain a healthy weight.
A 100-gram serving of chayote contains 19 calories and 2 grams of fiber. Fiber slows the rate at which your stomach empties, allowing you to feel full and satisfied for longer periods of time, which may reduce food intake and promote weight loss.
8. Boost Digestive Function
Consumption of fruits and vegetables such as chayote can improve digestion. Chayote contains a lot of flavonoids, which are plant compounds that help with digestion.
According to research, flavonoid-rich foods help digestive enzymes that are involved in the removal and excretion of waste products in your digestive tract.
Furthermore, adequate consumption of fiber-rich foods such as chayote can promote healthy intestinal function and the maintenance of healthy gut bacteria.
Side Effects of Eating Chayote
In general, consuming chayote in a reasonable dose has no negative health effects.
There have been no reported risks or adverse side effects from using chayote in cooking.
Chayote can cause allergic reactions. If you experience an allergic reaction after handling or eating the squash, seek medical attention as soon as possible.