Chayote squash, also known as mirliton or chocho, presents an impressive nutritional profile rich in essential vitamins, minerals, and dietary fiber. This versatile squash not only supports a healthy pregnancy but is also recognized for its potential anticancer properties and ability to mitigate visible signs of aging.

Belonging to the gourd family Cucurbitaceae, chayote (Sechium edule) originated in central Mexico and various regions of Latin America, but today it is cultivated globally, including in countries like India, Australia, Japan, and Canada.Packed with a variety of nutrients and powerful antioxidant compounds, chayote squash offers numerous health benefits that are worth exploring.

Below are 10 remarkable health benefits associated with the consumption of chayote squash.

1. Abundant in Nutrients

Among the standout characteristics of chayote squash (chow chow) is its remarkable nutritional profile, offering a wide array of essential vitamins, minerals, and dietary fiber that contribute to overall health.

A standard serving of 100 grams provides an impressive range of nutrients, including:

• Calories: 39
• Carbohydrates: 9 grams
• Protein: 2 grams
• Fat: 0 grams
• Dietary Fiber: 4 grams — accounting for 12% of the daily value
• Vitamin C: 17% of the daily value
• Vitamin B9 (Folate): 47% of the daily value
• Vitamin K: 7% of the daily value
• Vitamin B6: 9% of the daily value
• Manganese: 17% of the daily value
• Copper: 27% of the daily value
• Zinc: 14% of the daily value
• Potassium: 5% of the daily value
• Magnesium: 6% of the daily value

One of the key highlights of chayote is its high folate content, which plays a critical role in supporting healthy cell division and growth.

In addition to its impressive nutrient density, chayote squash is low in calories, fat, sodium, and total carbohydrates, making it an excellent choice for a variety of dietary preferences, whether you're following a low-calorie diet in India, a health-conscious plan in Australia, or a traditional Japanese meal regimen.

2. Rich in Potent Antioxidants

The numerous health benefits of chayote (also known as choko in Australia) can largely be credited to its impressive antioxidant profile.Antioxidants are vital compounds found in a diverse array of foods that play a crucial role in safeguarding your cells from damage, alleviating inflammation, and reducing stress levels within the body.This unique squash is particularly packed with antioxidants such as quercetin, myricetin, morin, and kaempferol.Among these, myricetin is present in the highest concentrations and research indicates that it possesses significant anticancer, antidiabetic, and anti-inflammatory effects.Moreover, chayote is also an excellent source of vitamin C, which functions as a powerful antioxidant within your system.

3. Potential Benefits for Heart Health

Incorporating chayote squash (chow chow) into your diet may positively influence various risk factors associated with heart disease, such as elevated blood pressure, cholesterol levels, and impaired blood circulation. A comprehensive review published in 2021 highlighted that chayote is abundant in antioxidants that support cardiovascular well-being, notably flavonoids that help prevent atherosclerosis and hydroalcoholic extracts that could potentially reduce blood pressure; however, further human studies are essential to substantiate these claims.

Myricetin, a key antioxidant found in chayote squash, has demonstrated the ability to lower cholesterol levels in certain animal studies, indicating its potential role in heart health. Additionally, chayote is an excellent source of dietary fiber, providing a significant portion of the daily value (DV). Increased consumption of fiber-rich foods, such as chayote, is linked to a lower risk of developing heart disease, making it a valuable addition to a heart-healthy diet.

4. Potential Benefits for Blood Sugar Management

Chayote squash, known as choko in Australia and as chow chow in India, is characterized by its low carbohydrate content and is an excellent source of both soluble and insoluble fiber. This nutritional profile may aid in the regulation of blood sugar levels.

The soluble fiber in chayote contributes to a slower digestion and absorption of carbohydrates, which can lead to a diminished blood sugar response post-meal. Meanwhile, the insoluble fiber is vital for maintaining digestive health by promoting regular bowel movements.

Insulin resistance occurs when the body’s cells show diminished sensitivity to insulin, the hormone responsible for regulating blood sugar levels. Over time, this condition can cause progressively elevated blood sugar levels and potentially lead to diabetes.Research indicates that specific plant compounds found in chayote may enhance insulin sensitivity by inhibiting the activity of certain enzymes associated with poor blood sugar regulation and the development of type 2 diabetes.

5. May Contribute to a Healthy Pregnancy

Folate, also known as vitamin B9, is crucial for everyone, but it holds particular significance for individuals who are expecting or planning to conceive. This vital nutrient is instrumental during the early stages of pregnancy, as it supports the appropriate development of the fetal brain and spinal cord. Furthermore, sufficient folate intake may help in reducing the risk of preterm births.

6. Potential Anticancer Benefits

Increased intake of fruits and vegetables is associated with a lowered risk of various cancers, particularly those affecting the digestive system. A comprehensive meta-analysis conducted in 2024, which examined 34 studies involving human subjects, reinforces the connection between a high-fiber diet and a decreased likelihood of gastric cancer. Furthermore, a study from 2022 highlighted that colorectal cancer survivors experienced significant improvements in their quality of life when adhering to a fiber-rich diet. Nevertheless, further research is essential to deepen our understanding of these relationships.

7. May Help Diminish Visible Signs of Aging

The aging process is often attributed to the impact of molecules known as free radicals, which cause cellular damage and lead to a decline in bodily functions over time. Numerous studies suggest that incorporating foods rich in antioxidants into your diet may help mitigate the aging process by shielding cells from the harmful effects of free radicals.

A notable six-month study conducted in 2023 among seniors with metabolic syndrome revealed that chayote (chow chow) not only possesses significant antioxidant and anti-inflammatory properties but also slows the shortening of telomeres in human cells, a key indicator of aging.

This versatile chayote squash is abundant in antioxidants, particularly vitamin C. Beyond its powerful antioxidant role, vitamin C is essential for collagen synthesis, which is one of the primary proteins in our skin. Collagen is often recognized for providing skin with its elasticity and youthful glow.

Consequently, consuming a sufficient amount of vitamin C-rich foods, such as chayote squash, may contribute to lessening the visible signs of aging.Furthermore, research has demonstrated a significant protective effect of chayote extract on human skin cells, particularly against damage caused by UV radiation.

In conclusion, while more comprehensive studies are warranted to fully understand the relationship between chayote and skin health, the preliminary findings are promising.

8. Potential Benefits for Liver Health

Fatty liver disease is characterized by the abnormal accumulation of fat within liver tissues, which can impair the organ's functionality. When excess fat builds up in the liver, it can disrupt its essential processes, leading to various health complications.

Research from different studies indicates that chayote squash extract may play a protective role against fat buildup in the liver, thereby offering a promising avenue for the prevention or management of fatty liver disease.In one notable study conducted on rats, those subjected to a high-fat diet yet treated with chayote extract exhibited markedly reduced levels of cholesterol and fatty acid deposits in their liver tissue compared to the control group. This positive outcome was attributed to significant alterations in the activity of enzymes that are crucial for fat metabolism.However, further investigations are necessary to fully comprehend how chayote squash might aid in promoting liver health in humans.

9. May Encourage a Healthy Weight

Chayote squash, known for its low caloric content and high fiber levels, is an excellent addition to any weight management plan. A 100-gram serving of chayote squash contains a mere 20 calories while offering 1.7 grams of fiber. This fiber content plays a crucial role by slowing the digestive process, which helps you feel full and satisfied for extended periods. Consequently, this can lead to reduced food intake, potentially aiding in weight loss.

Furthermore, studies indicate that a diet rich in fiber may elevate the release of fullness hormones such as GLP-1 and peptide YY, enhancing satiety. Therefore, incorporating chayote squash into your meals could be a strategic move to help you achieve your weight loss aspirations.

10. May Enhance Digestive Health

The digestive system plays a crucial role in numerous vital processes, including detoxification, immune function, and the digestion and absorption of essential nutrients. Incorporating fruits and vegetables, such as chayote squash (chow chow), into your diet can significantly improve digestive efficiency.

Chayote is abundant in flavonoids, which are plant-based compounds known for their positive effects on digestion. Studies have shown that foods rich in flavonoids help regulate the gut microbiome, promoting a healthy balance of microorganisms that are essential for the excretion of waste products from the digestive system.

Moreover, consuming a sufficient amount of fiber-rich foods like chayote can foster optimal intestinal function and support the maintenance of beneficial gut bacteria. These advantages contribute to regular bowel movements and play a role in the prevention of various chronic conditions, including heart disease, type 2 diabetes, and colon cancer.

Incorporating Chayote into Your Diet

Chayote, a highly versatile vegetable, is not only easy to find but also simple to prepare, making it a fantastic option for various culinary uses.This bright green, pear-shaped squash features a unique texture with numerous ridges on its skin. Its mild flavor allows it to complement both sweet and savory recipes seamlessly.

While botanically categorized as a fruit, chayote (also known as 'chow chow' in India) is commonly treated as a vegetable in cooking. Remarkably, every part of the chayote can be consumed, including the skin, flesh, and seeds, and it can be enjoyed either raw or cooked.

When eaten raw, chayote adds a refreshing crunch to smoothies, slaws, and salads. For a different preparation, it can be steamed, roasted, or fried to enhance its flavor. Additionally, consider including chayote in soups, stews, and casseroles to boost the nutritional profile of your meals.

The Bottom Line

Chayote squash, known as 'chow chow' in India, is not only low in calories but is also abundant in dietary fiber, antioxidants, and vital nutrients, making it a nutritious addition to various diets worldwide.This versatile vegetable may offer numerous benefits, including supporting a healthy pregnancy and enhancing cardiovascular health.With its vibrant appearance and straightforward preparation methods, chayote deserves a place in your balanced meals.