Originally from Central America, the chayote (Sechium to success) has soft texture, neutral flavor, very high water content – with only 19 calories per 100 grams – and is a constant presence on the Brazilian table, among the ten most consumed vegetables in the country, according to data from Embrapa (Brazilian Agricultural Research Company).

Although its discreet appearance and delicate taste make it an adjunct in many dishes, chayote can be a real ally in health promotion. Here are 7 benefits of this vegetable and how to include it in the diet!

1. Helps in protecting DNA and fighting cellular aging

The chayote has action antioxidant Potent, especially useful in people with metabolic syndrome – a condition that accelerates cell aging. A clinical study published in Redox Reporttitled “The consumption of Sechium edule (chayote) has antioxidant effect and prevents telomere attrition in older adults with metabolic syndrome”He accompanied 48 seniors for six months and revealed that daily consumption of 1.5 g of chayote reduced oxidative stress markers, increased the anti-inflammatory response and preserved the length of telomeres, structures that protect genetic material.

2. Contributes to the hydration of the body

Composed of over 90% water, chayote acts as a functional food when it comes to hydration. It helps maintain the body’s water balance and, in addition, its high water content favors the proper functioning of the kidneys and skin, helping to eliminate toxins.

The chayote moisturizes naturally, without negatively impacting metabolism. Therefore, it is an excellent choice to be included in light soups, fresh or sautéed salads, reinforcing water consumption through food.

3. It is a natural source of fiber that regulate the intestine

Chuchu is a good source of soluble and insoluble fibers – indispensable components for intestinal health. According to the Brazilian Food Composition Table (TBCA), the University of São Paulo (USP) and the Food Research Center (Forc), 100 g of cooked vegetable offers about 1.39 g of fiber.

Its regular consumption stimulates intestinal transit, combats the gut stuck and favors the growth of beneficial intestinal microbiota, contributing to more efficient digestion and the balanced absorption of nutrients.

In addition, the fibers present in the chayote increase the feeling of satiety, which can help control hunger throughout the day, especially in weight loss diets. They also act to reduce the absorption of fat and sugars in the intestine, helping to control cholesterol and blood glucose levels.

4. It can assist in the elimination of liquids

In folk medicine, chayote tea is often used in order to help control blood pressure and eliminate fluids. To investigate this traditional use, a clinical study published in Journal of the Hospital de Clínicas de Porto Alegretitled “The effect of chayote tea (Sechium Edule) on blood pressure and other parameters in young volunteers Normotensive”evaluated 21 healthy adults in a double-blind, crossed and randomized essay.

The volunteers ingested the chayote tea, a placebo or no intervention at different times. Although the study has not identified a direct effect on blood pressure, there was a significant increase in urinary volume after tea ingestion, suggesting mild diuretic action, which may be useful to assist in liquid retention.

5. It is an important source of natural folate for pregnant women

During pregnancy, folic acid is an essential nutrient for the formation of the fetus neural tube, which will give rise to the brain and spinal cord. The deficiency of this compound is associated with serious malformations such as bifid spine. Chuchu, in turn, is a natural source of folate, the natural form of folic acid found in food.

Because it is an easy -to -digest vegetable, low calorie and water -rich, chayote can be included in the feeding of pregnant women in a versatile way – in soups, boiled or puree. Its regular consumption contributes to the recommended daily ingestion of folate, acting on the prevention of congenital defects and supporting the healthy development of the baby’s nervous system. However, before including any functional food in pregnancy, it is essential to have the guidance of a healthcare professional.

6. It can help protect the skin against sun damage

A excessive sun exposureespecially to UVA rays, accelerates skin aging and can cause DNA mutations that lead to cancer. A study published in the magazine Photochemistry and Photobiologytitled “Long-term Genoprotection Effect of Sechium edule Fruit Extract Against UVA Irradiation in Keratinocytes”evaluated the effects of chayote extract on human skin cells exposed to ultraviolet radiation.

Conducted with human keratinocytes cultivated in the laboratory, the study showed that chayote reduced oxidative damage to DNA, increased the capacity for cell repair and reduced the formation of lesions caused by UVA rays. These results indicate that chayote extract has photoprotective potential to be incorporated into dermocosmetic formulas, for example, acting as a natural defense agent against the harmful effects of solar radiation.

7. It is ally of diets for weight loss

With only 19 calories every 100 grams, chayote is a very low caloric and very high volume food. This combination makes it ideal for diets of slimmingas it allows to increase the volume of the dish without raising the total calories ingested.

In addition, chayote is rich in fiber, which promote satiety, slow gastric emptying and help control hunger peaks between meals.

How to include chayote in the diet

In addition to being accessible and easy to prepare, chayote is extremely versatile in cooking. Because it has a neutral flavor, it adapts well to both salty and light and functional options. Here are some practical ways to enjoy their benefits in everyday life:

• Cooked in steam or water: Ideal as a light follow -up of lunches and dinners. Cooking the chayote preserves its texture and nutritional value without the need to add fat. It can be finalized with fresh herbs and a drizzle of olive oil;
• Sautéed with garlic and onion: A simple and quick preparation for everyday life. Saute the chayote intensifies the flavor and allows it to combine it with other lean vegetables, grains or proteins;
• Added to soups and broths: contributes lightness and volume, without changing the flavor of the dish. Great for increasing the content of water and recipe fibers, especially in diets with caloric restriction;
• In cold salads with lemon and olive oil: Once cooked and cold, the chayote can be served in refreshing salads with light spices, combining well with grated carrots, chickpeas or boiled egg;
• As a base for souffle, purees and fillings: can be crushed or processed, functioning as the main ingredient in salty pies and creamy recipes, with less fat content and higher food volume;
• In the form of tea with the leaves: Used in popular medicine for its slight diuretic effect. THE tea It should be consumed in moderation, especially by pregnant women, according to professional guidance;
• Incorporated into detox juices: When combined with ingredients such as lemon, cucumber or ginger, raw chayote can be beaten and strained to compose light, moisturizing and antioxidant drinks.