The Health Effects of Eating Chayote Squash Regularly

Chayote squash may not be the most glamorous item in the produce aisle, but this mild-tasting fruit often mistaken for a vegetable packs a powerful nutritional punch. Also known as vegetable pear or mirliton, chayote is low in calories, rich in antioxidants, and a natural source of fiber, potassium, and vitamin C.

If you’re looking to boost your immune system, support heart health, or improve digestion, adding chayote to your diet regularly could offer real benefits. Here’s what happens to your body when you make chayote a staple in your kitchen.

1. Your Immune System Gets a Boost

Chayote is a good source of vitamin C, offering about 10% of your daily needs per 100-gram serving. This powerful antioxidant helps:

• Strengthen immune defenses

• Support wound healing through collagen production

• Enhance the effect of other antioxidants in your system

Vitamin C has also been shown to reduce the duration of the common cold and promote healthier skin and tissue repair.

2. You May Lower Your Risk for Metabolic Syndrome

Metabolic syndrome is a cluster of health conditions including high blood pressure, excess belly fat, high blood sugar, and abnormal cholesterol levels that increase your risk for heart disease, type 2 diabetes, and stroke.

Chayote supports metabolic health by:

• Aiding in weight management (only 19 calories per 100 g)

• Providing potassium and antioxidants that support cardiovascular function

• Potentially reducing fat buildup in the liver, according to preliminary animal studies

Regularly including chayote in your diet may help you manage or even prevent the development of metabolic syndrome.

3. Your Digestion Improves

Chayote contains 1.7 grams of fiber per 100 grams mostly in the form of soluble fiber, which supports gut health in multiple ways:

• Adds bulk to stool, easing constipation

• Feeds beneficial gut bacteria, which improves digestion and immunity

• Supports nutrient absorption in the intestines

Soluble fiber also helps regulate blood sugar and cholesterol levels, making chayote a smart choice for both digestive and metabolic wellness.

4. Your Blood Pressure and Blood Sugar May Stabilize

Thanks to its potassium content (125 mg per 100 g), chayote helps maintain fluid balance and supports healthy blood pressure by relaxing blood vessels. This mineral also plays a role in insulin regulation, which helps control blood sugar.

Chayote juice, in particular, has been found to:

• Lower systolic blood pressure

• Support insulin sensitivity

• Reduce oxidative stress, which contributes to chronic disease

Polyphenols in chayote also offer heart-protective and anti-inflammatory benefits that further support vascular health.

Chayote Nutrition at a Glance

Here’s what 100 grams (about ¾ cup cooked) of chayote provides:

• Calories: 19

• Protein: 0.82 g

• Carbohydrates: 4.51 g

• Fiber: 1.7 g

• Fat: 0.15 g

• Calcium: 17 mg

• Potassium: 125 mg

• Magnesium: 12 mg

• Phosphorus: 18 mg

Chayote is a low-calorie, nutrient-dense food perfect for supporting a healthy weight and balanced diet.

Which Parts of Chayote Are Edible?

One of the most versatile plants, every part of the chayote plant is edible:

• Fruit (the squash itself): Can be steamed, roasted, or sautéed

• Skin: Often peeled, but safe to eat

• Leaves and shoots: Used in stir-fries and soups in Asian cuisines

• Roots: Prepared like potatoes

• Seed: Edible but often discarded

In traditional Mexican medicine, chayote leaves are brewed into teas thought to help lower blood pressure and reduce kidney stones.

Should Anyone Avoid Chayote?

Chayote is considered safe for most people. However, food allergies are always a possibility, and some individuals may experience itching or sensitivity when handling or eating chayote raw.

If you’re trying it for the first time:

• Start with a small amount

• Peel and cook it to reduce any potential irritation

• Avoid it altogether if you’ve had allergic reactions to similar squashes

Fruit or Vegetable?

Botanically speaking, chayote is a fruit it contains a seed and grows from the flower of the plant. But because of its mild taste and savory culinary uses, it’s often treated like a vegetable in recipes, much like zucchini or eggplant.

The Bottom Line

Chayote squash may not be flashy, but it offers a powerhouse of nutrients that support your immune system, digestion, metabolic health, and more. Low in calories and packed with antioxidants, it’s a smart, versatile addition to any healthy diet.

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