Often overlooked in favor of trendier superfoods, chayote—also known as sayote—is now being recognized by doctors and nutrition experts for its impressive nutritional value.

Packed with vitamins, antioxidants, and fiber, this humble green vegetable can help support heart health, improve digestion, and assist with weight management.

Below, we’ll explore why health professionals are encouraging more people to include chayote in their daily meals.

A Heart-Friendly Vegetable

Chayote is loaded with soluble fiber, potassium, manganese, and magnesium—nutrients that play a vital role in maintaining cardiovascular health.

• Soluble fiber helps lower bad cholesterol (LDL).
• Potassium helps regulate blood pressure.
• Manganese and magnesium support antioxidant activity, protecting heart cells from oxidative stress.

When chayote becomes part of your regular diet, its natural compounds promote blood vessel relaxation and improved circulation, reducing strain on the heart and helping to prevent cardiovascular issues.

Powerful Antioxidant Protection

Chayote contains potent natural antioxidants such as morin, quercetin, kaempferol, and myricetin. These compounds work to neutralize free radicals—the unstable molecules responsible for cell damage, premature aging, and chronic inflammation.

By fighting oxidative stress, chayote helps reduce the risk of metabolic diseases such as diabetes, arthritis, and even certain types of cancer. Eating it regularly allows the body to strengthen its natural defense system and maintain cellular health from within.

A Nutrient-Rich Choice for Expectant Mothers

Chayote is an excellent source of folate (vitamin B9), an essential nutrient for pregnant women. Folate plays a crucial role in the development of the fetus’s nervous system and spinal cord, helping to reduce the risk of birth defects.

Pregnant women can enjoy chayote in a variety of simple and delicious ways—boiled, stir-fried, added to soups, or tossed in salads—to safely and naturally boost their folate intake.

Helping Control Blood Sugar Levels

Although it’s high in fiber, chayote is low in carbohydrates and has a low glycemic index, making it a great option for people concerned about blood sugar.

The soluble fiber in chayote slows the absorption of sugar in the bloodstream, stabilizing blood sugar levels and improving insulin sensitivity. Regularly eating chayote can help manage glucose levels effectively, especially for individuals with diabetes or prediabetes.

Supporting Natural Detoxification and Cancer Prevention

Chayote’s unique combination of antioxidants and fiber helps protect cells and supports the body’s natural detoxification process.

Antioxidants safeguard DNA from damage, while fiber aids in flushing out toxins from the digestive system. Together, these effects help lower the risk of developing cancer, particularly gastrointestinal cancers. Including chayote in your diet regularly is a simple yet powerful way to support long-term health and disease prevention.

Promoting Healthy, Youthful Skin

Rich in vitamin C and flavonoid antioxidants, chayote offers valuable benefits for skin health.

• Vitamin C promotes collagen production, which keeps the skin firm and elastic.
• Flavonoids reduce inflammation and protect the skin from UV damage and free radicals.

When eaten consistently, chayote nourishes the skin from within—helping it stay youthful, smooth, and naturally radiant.

Supporting Liver Health and Detox Function

Thanks to its high levels of antioxidants and fiber, chayote helps the liver perform its detoxifying functions more efficiently while reducing inflammation and improving liver performance.

Including chayote regularly in your meals—especially for those with a high-fat diet—can support a healthier liver and help prevent conditions such as fatty liver disease.

The Bottom Line

From promoting heart health and balancing blood sugar to protecting the skin and liver, chayote proves that even the simplest vegetables can deliver extraordinary health benefits. Incorporating this versatile, nutrient-packed green vegetable into your daily meals is an easy and effective way to support your overall well-being.