Have you ever overlooked chayote, that unassuming green squash tucked away in the market? Often called su su, this humble vegetable is a nutritional powerhouse that could transform your health and reduce your need for medications. Packed with vitamins, minerals, and antioxidants, chayote offers benefits that touch nearly every part of your body—from your heart to your skin. Ready to discover why this underrated gem deserves a starring role in your diet? Here are 13 science-backed reasons to embrace chayote and a simple guide to make it a delicious part of your life.
What Is Chayote ?
Chayote (Sechium edule), also known as su su, is a pear-shaped, light green squash native to Central America but now grown worldwide, including Vietnam. Its mild, slightly sweet flavor and crisp texture make it a versatile ingredient in both raw and cooked dishes. Beyond its culinary appeal, chayote is a nutrient-dense superfood loaded with fiber, vitamins, and antioxidants, making it a staple in traditional medicine and modern healthy eating. Let’s dive into the surprising ways it can boost your wellness.
13 Reasons to Add Chayote to Your Diet
1. Keeps Your Heart Healthy
Chayote is a heart-friendly food with zero cholesterol and minimal saturated fat. Its high potassium content helps regulate blood pressure, while fiber reduces bad cholesterol levels, promoting better circulation and reducing the risk of heart disease.
2. Boosts Your Immune System
Loaded with vitamin C, chayote strengthens your body’s natural defenses. A single serving provides a significant portion of your daily vitamin C needs, helping you fend off colds, flu, and other infections year-round.
3. Balances Blood Sugar
For those managing diabetes or prediabetes, chayote is a game-changer. Its low carbohydrate and high fiber content slow sugar absorption, while compounds like flavonoids may improve insulin sensitivity, supporting stable blood sugar levels.
4. Supports Weight Loss
With only about 20 calories per 100g, chayote is a dieter’s dream. Its high water and fiber content keep you full longer, curbing cravings without adding extra calories, making it ideal for weight management.
5. Protects Your Liver
In traditional medicine, chayote has been used to support liver detoxification. Its antioxidants, including quercetin, help protect liver cells from damage and may aid in flushing out toxins naturally.
6. Enhances Brain Health
Chayote is rich in B vitamins like folate and B6, which are essential for brain function. These nutrients support mood regulation, memory, and cognitive health, potentially reducing the risk of age-related mental decline.
7. Keeps You Hydrated
With its high water content (about 90%), chayote helps maintain hydration, especially in hot climates like Vietnam. Proper hydration supports energy levels, skin health, and overall bodily functions.
8. Improves Digestion
The dietary fiber in chayote promotes healthy digestion by encouraging regular bowel movements and nurturing gut bacteria. It can also soothe mild digestive issues like bloating or constipation.
9. Strengthens Bones and Teeth
Chayote contains magnesium, calcium, and vitamin K, all vital for maintaining strong bones and teeth. Regular consumption may help prevent osteoporosis, especially for older adults.
10. Fights Inflammation
Antioxidants like quercetin and myricetin in chayote combat chronic inflammation, a key driver of conditions like arthritis, heart disease, and even cancer. Adding su su to your diet can help keep inflammation in check.
11. Protects Your Eyes
Chayote’s lutein and zeaxanthin content shields your eyes from oxidative stress, potentially lowering the risk of cataracts and age-related macular degeneration, keeping your vision sharp as you age.
12. Nourishes Your Skin
The combination of antioxidants, vitamin C, and hydration in chayote promotes radiant skin. It may reduce signs of aging, improve skin tone, and give you a natural glow from within.
13. Supports Natural Detox
As a gentle diuretic, chayote helps your kidneys flush out excess fluids and toxins. This natural detox effect supports overall health without the need for harsh cleanses or supplements.
How to Enjoy Chayote: A Simple Recipe
Chayote’s versatility makes it easy to incorporate into your meals. This quick stir-fry recipe is a delicious way to enjoy su su’s crisp texture and mild flavor, perfect for busy weeknights. 🍴
Ingredients
- 2 medium chayotes, peeled and sliced thinly
- 2 cloves garlic, minced
- 1 tablespoon olive oil or sesame oil
- 1 tablespoon soy sauce (low-sodium preferred)
- 1 teaspoon lemon juice
- Optional: Chili flakes or fresh herbs (cilantro or basil) for extra flavor
- Salt and pepper to taste
Equipment
- Sharp knife
- Cutting board
- Non-stick skillet or wok
- Spatula
Step-by-Step Process
- Prepare the Chayote: Rinse the chayotes thoroughly. Peel the skin (wear gloves if sensitive to the sap). Cut in half, remove the seed, and slice into thin strips or bite-sized pieces.
- Heat the Pan: Warm the oil in a skillet over medium heat. Add minced garlic and sauté for 30 seconds until fragrant.
- Cook the Chayote: Add the sliced chayote to the pan. Stir-fry for 5–7 minutes, stirring occasionally, until tender but still crisp.
- Season the Dish: Drizzle with soy sauce and lemon juice. Add a pinch of salt, pepper, and optional chili flakes or herbs. Stir well to coat.
- Serve: Enjoy hot as a side dish, over rice, or as part of a larger meal.
Pro Tip: For a raw option, toss thinly sliced chayote with lemon juice, olive oil, and a pinch of salt for a refreshing salad. ✅
Storage Tips
- Store uncooked chayote in a cool, dry place for up to 2 weeks.
- Refrigerate cooked chayote in an airtight container for up to 3 days.
Creative Ways to Enjoy Chayote
Chayote’s mild flavor makes it a culinary chameleon. Here are some fun ideas to try:
- Soups and Stews: Add cubed chayote to hearty soups for extra texture and nutrients.
- Mashed Chayote: Boil and mash with garlic and olive oil for a low-carb alternative to mashed potatoes.
- Pickled Chayote: Pickle slices with vinegar and spices for a tangy, crunchy snack.
- Smoothie Booster: Blend raw chayote into green smoothies for a hydrating, nutrient-packed twist.
Precautions to Keep in Mind
Chayote is safe for most people, but a few precautions ensure you enjoy it safely:
- Wash and Peel: Always wash and peel chayote, especially if non-organic, to remove pesticides or sap that may irritate skin.
- Handle with Care: Some people experience skin irritation from chayote’s sap—use gloves when peeling if needed.
- Medical Conditions: Consult a doctor before adding chayote to your diet if you have kidney issues or are on medications affected by potassium or diuretics.
Why Chayote Is a Must-Have Superfood
Chayote, or su su, is more than just a vegetable—it’s a natural remedy packed into an affordable, accessible package. From supporting your heart and brain to enhancing your skin and digestion, its benefits are as diverse as its culinary uses. By adding chayote to your meals, you’re choosing a simple, sustainable way to boost your health without relying on supplements or medications.
So, next time you’re at the market, grab a few chayotes and experiment with their versatility. Whether stir-fried, raw, or blended, this humble squash could be your key to vibrant health. Why wait? Make chayote your new go-to for wellness and flavor today! 🌿
