Chayote (Sechium For success), known in Poland as chayotegrows in fertile areas in the tropical climate of Central America. Its long, twisting vines create natural, green arcades over gardens and terraces. Although botanically it is a fruit, in cooking it is treated like a vegetable, which is due to its neutral flavor profile. It attracts attention with its elegant, wavy silhouette resembling a carved pear.
Chayote skin, depending on the variety, may be smooth or slightly prickly, and in shades from cool green to subtle yellow. It’s hidden inside white, elastic flesh and one soft seedvalued in many regions for its creamy consistency and slightly nutty flavor. This non-obvious, almost designer form has made chayote a recognizable symbol of the cuisine of Mexico, Vietnam, India and the Philippines.
The taste of chayote is subtle, slightly sweet, with the noticeable freshness of young cucumber and the delicacy of kohlrabi. For this reason, it fits perfectly both with intense spices and herbs with a more ethereal aroma. After cooking, it remains firm, so it is often added to stir-fry dishes, soups, curries and modern salads. In fusion cuisine, it appears in the form of thinly sliced carpaccio, and in Latin America it is even the basis for surprisingly refined desserts.
In many American countries Not only the fruits are edible, but also the young shoots of the plant, known as chayote stems. After a short blanching, they taste like a combination of spinach and sugar snap peas, and local chefs treat them as a seasonal delicacy. Interestingly, in some regions yellow-skinned varieties are grown, valued for their higher content of natural plant pigments and a slightly sweeter flavor profile.
One hundred grams of chayote provides only 16-20 kcaland its composition is mainly based on water and fiber. This composition promotes a feeling of satiety and milder glucose fluctuations after a meal, naturally supporting body weight control. Presence also matters manganese – an element involved in the metabolism of fats and proteins and the proper course of metabolic processes. In review Pharmacognosy of Sechium edule: A Review (2025) researchers from Bengaluru University of Applied Sciences described wealth polyphenols, flavonoids and terpenoids in the chayote structure. These compounds have antioxidant and anti-inflammatory effects, protecting the cells of our body against oxidative stress, one of the factors that disturb the metabolic balance and accelerate the aging process.
Scientists are paying more and more attention to the effects of chayote on liver healthespecially in the context of the growing number of cases of non-alcoholic steatosis in people over 40 years of age. In the study Hepatoprotective effect of hydroalcoholic extract from root of Sechium edulepublished in 2022 by a team from Universidad Autónoma del Estado de Morelos, showed that chayote root extract protected liver cells against damage caused by chronic exposure to angiotensin II (a hormone that raises blood pressure). It reduced inflammation, limited oxidative stress and stimulated the natural regenerative mechanisms of hepatocytes. The authors emphasized that the hepatoprotective effect is due to the presence of phenolic and antioxidant compoundsthat stabilize lipid balance and improve repair processes in the liver.
The fiber present in chayote pulp stimulates intestinal peristalsis, reduces the risk of constipation and creates conditions for the development of microflora responsible for better insulin sensitivity and more stable glucose levels. A publication of the National Autonomous University of Mexico noted that Regular consumption of chayote by elderly people with metabolic syndrome improved antioxidant status and slowed down telomere shortening. — natural indicators of cellular aging. However, presence potassium, folic acid and vitamin C has a positive effect on the cardiovascular system, facilitates blood pressure regulation and helps reduce homocysteine levels.
Chayote stands out high water contentthanks to which it promotes hydration of the body and helps maintain electrolyte balance, especially in a diet based on light, plant products. They are also present in its structure B vitamins, including B6that are involved in the functioning of the nervous system and the synthesis of neurotransmitters. The fruit also provides natural antioxidants affecting the elasticity of blood vessels and small amounts of copper and zinc — elements important for skin condition, tissue healing and proper functioning of the immune system.
Chayote in its raw version often appears in simple vegetable saladsbecause its crunchy structure breaks the softness of tomatoes and avocado. In this form, it serves as a fresh addition that organizes the taste of the dish and does not overwhelm the other ingredients. In Vietnamese cuisine, chayote – known as his his – is used primarily in everyday dishes. One classic example is sautéed chayote with garlic, i.e. pan-fried or oven-baked chayote with garlic and a little oilwhich is served as a light addition to rice. Soup is also popular Chayote soup with shrimpin which the delicate flesh goes perfectly with shrimp and clear broth.
In Mexico, chayote is known as chayote mexican chayote and often appears in one-pot dishes. Cbeef aldo, traditional beef soupgives volume and structure without weighing it down too much. They can also be found in stuffed chayotes – to stuffed chayote baked with vegetables or meatserved as an independent dinner dish.
After cooking or baking, chayote retains a compact consistency and easily absorbs the aromas of spices, thanks to which works well in plant-based cuisine and light home cooking. It goes well with both spicy spices and delicate sauces based on yogurt or coconut milk. In the pickled version, it gains a more distinct, fresh character, so it can be used as a snack or an addition to sandwiches. After mixing, it can be a neutral base for vegetable creams, cocktails and low-calorie desserts.
Sources: Terazgotuje.pl, ResearchGate
