Health Benefits and Nutritional Value of Chayote Squash

Chayote squash (Sechium edule) is a nutrient-packed vegetable that offers several health benefits, making it a worthy addition to any diet. One of its standout features is its impressive nutrient profile. A single chayote squash (203 grams) contains just 39 calories, making it a low-calorie food option suitable for those aiming to maintain or reduce their weight. Despite being low in calories, it provides 9 grams of carbs, 2 grams of protein, and 4 grams of fiber, which is 14% of the Reference Daily Intake (RDI). This fiber content not only aids in digestion but also contributes to a feeling of fullness, helping to manage appetite and support weight management.

Chayote is also a rich source of essential vitamins and minerals. It is particularly high in vitamin C, offering 26% of the RDI, which is crucial for immune function, skin health, and wound healing. The vegetable is also a good source of vitamin B9 (folate), providing 47% of the RDI, which is vital for DNA synthesis and repair, making it especially important for pregnant women. Additionally, it contains significant amounts of vitamin K (10% of the RDI) and vitamin B6 (8% of the RDI), both of which play important roles in blood clotting and brain health, respectively.

Minerally, chayote is a good source of manganese, providing 19% of the RDI. Manganese is essential for bone formation and metabolism. The vegetable also contains copper (12% of the RDI), which supports iron absorption and cardiovascular health, and zinc (10% of the RDI), which is important for immune function and wound healing. Potassium (7% of the RDI) and magnesium (6% of the RDI) in chayote support heart health by helping to regulate blood pressure and maintain healthy muscle and nerve function.

In addition to its rich nutrient profile, chayote is packed with antioxidants like quercetin, myricetin, morin, and kaempferol. Myricetin, in particular, is known for its anticancer, antidiabetic, and anti-inflammatory properties, making chayote a powerful food for reducing chronic disease risk. The antioxidants in chayote help combat oxidative stress, which is linked to various chronic diseases, including heart disease.

Heart health is another area where chayote shines. Its high fiber content has been associated with a reduced risk of heart disease. Fiber helps to lower cholesterol levels and improve heart health. Additionally, chayote's ability to relax blood vessels enhances blood flow and can contribute to lower blood pressure, further reducing the risk of heart disease.

Incorporating chayote into your meals can provide these numerous health benefits, supporting overall health and well-being. Whether steamed, sautéed, or added to salads, chayote is a versatile and nutritious addition to a healthy diet.
Health Benefits and Nutritional Value of Chayote Squash