Jicama is a rich source of vitamins, minerals, and essential fiber. Eating a nutrient-rich diet could improve heart health and gut microbiome.
Jicama is a globe-shaped root plant with golden-brown, papery skin. Its interior is starchy and white.
It's the source of a plant that produces lima beans, similar to beans. The beans from the jicama plant can be toxic.
Originally cultivated in Mexico, Jicama was later introduced into its native Philippines and Asia. It requires a lengthy growing season without frost and thrives in warm areas all year round.
The flesh is delicious and chewy, with a sweet and nutty taste. It is thought to taste like an amalgamation of a pear and a potato. Some people compare it to the taste of a water chestnut.
Other names for jicama are the yam bean, Mexican potato, Mexican water chestnut, and Chinese turnip.
Here are eight nutritional and health benefits of Jicama.
1. Packed With Nutrients
Jicama is a nutrient with a stunning profile.
The majority of its calories come from carbohydrates. The remainder are small amounts of protein and fat. Jicama is a rich source of minerals and vitamins, and an impressive amount of fiber.
In reality, one cup (130 grams) has the following essential minerals:
- Calories: 49
- Carbs 12 grams
- Protein: 1 gram
- Fat: 0.1 gram
- Fiber: 6.4 grams
- Vitamin C: 44% of the RDI
- Folate: 4% of the RDI
- Iron: 4% of the RDI
- Magnesium: 4% of the RDI
- Potassium: 6% of the RDI
- Manganese: 4% of the RDI
Jicama also contains tiny quantities of vitamin E, thiamine, riboflavin, vitamin B6, pantothenic acid, zinc, calcium, phosphorus, and copper.
It is fat-free and rich in fiber and water, making it an ideal food for weight loss. A cup (130 grams) includes 17 percent of RDI for men's fiber and 23 percent of the RDI for women.
Jicama is also an excellent food source for vitamin C. This vital water-soluble vitamin acts as an antioxidant in the body and is required for various enzyme reactions.
Summary
Jicama contains essential minerals and vitamins, including folate, vitamin C, magnesium, and potassium. It is low in calories and high in water and fiber. It also contains antioxidants such as Vitamins C and E and beta-carotene.
2. High in Antioxidants
Jicama is rich in antioxidants, beneficial plant substances that help protect cells from damage.
A cup (130 grams) of jicama contains almost fifty percent of the RDI for Vitamin C, an antioxidant. It also contains antioxidant selenium, vitamin E, and beta-carotene.
Antioxidants protect cells from harm by neutralizing free radicals. They are harmful molecules that trigger oxidative stress.
The stress of oxidative suffocation has been associated with chronic illnesses such as diabetes, cancer, cardiovascular diseases, and cognitive decline.
Fortunately, diets rich in antioxidant-rich foods such as Jicama can help fight the effects of oxidative stress and reduce the chance of developing chronic illnesses.
Indeed, research has identified antioxidants in vegetables and fruits that lower the risk of developing heart disease, diabetes, obesity, and Alzheimer's.
Summary
Jicama is an excellent source of antioxidants, such as vitamin C. A diet rich in these chemicals has been associated with lower risks of some chronic illnesses.
3. May Boost Heart Health
Jicama contains numerous nutrients, making it an excellent option for improving your heart health.
It's a good source of soluble dietary fiber. It can help reduce cholesterol levels by blocking the bile from getting absorbed into the intestines and preventing the liver from producing more cholesterol.
A study review showed that consuming more fiber significantly reduced total cholesterol and “bad” LDL cholesterol.
Jicama also contains potassium, which can lower blood pressure by relaxing blood vessels.
One study, for instance, revealed that potassium lowered blood pressure and prevented stroke and heart disease.
Furthermore, jicama could increase circulation due to its high levels of copper and iron, which are vital in healthy red blood cells. A cup of jicama contains 0.78 mg iron and 0.62 mg copper.
Jicama has also been identified as a natural source of Nitrate. Research has linked nitrate consumption in vegetables with increased blood flow and improved performance during exercise.
Additionally, a study of healthy adults found that drinking 16.6 ounces (500 milliliters) of jicama fruit juice reduced the likelihood of creating blood clots.
Summary
Jicama is a source of dietary fiber as well as iron, potassium, copper, nitrate, and iron, which could improve heart health by lowering cholesterol levels, decreasing blood pressure, and increasing circulation.
4. Promotes Digestion
Dietary fiber is a great way to improve stool quantity, making it easier to move through your digestive tract.
A cup (130 grams) of jicama contains 6.4 grams of fiber, which can help you reach your daily targets.
Furthermore, jicama contains the fiber inulin. Research has shown that inulin may enhance regular bowel movement by up to 31% in constipation patients.
Jicama is also rich in water and can help relieve constipation. Foods with high water content, like Jicama, can help you meet your daily fluid requirements.
Summary
Jicama is rich in water and fiber from the diet, and both are beneficial for healthy bowel movements.
5. Good for Your Gut Bacteria
Jicama is rich in the inulin that is a prebiotic fibre.
A prebiotic is a chemical bacteria used within your body, providing health benefits.
Although your digestive system cannot take in or digest prebiotics such as inulin, the flora in your intestines can ferment them.
A diet rich in prebiotics boosts the number of “good” bacteria in your gut and reduces the number of harmful bacteria.
Research has shown that the bacteria in your gut could influence your weight, immunity, and mood.
Prebiotic food intake can encourage the growth of different bacteria that reduce the risk of developing chronic illnesses like diabetes, heart disease, obesity, and kidney diseases.
Summary
Jicama is a form of prebiotic fiber that provides healthy gut microbes. Healthy gut bacteria reduce the chance of becoming overweight or developing heart disease and diabetes.
6. May Reduce the Risk of Cancer
Jicama is a source of vitamin antioxidants C and E, selenium, and beta-carotene. Antioxidants neutralize free radicals that can cause cell damage and cancer.
Additionally, jicama is an excellent source of fiber in the diet. A cup (130 grams) has more than six grams of fiber.
Dietary fiber is recognized for its protection for colon cancer.
One study revealed that those who consumed more than 27g of fiber daily had an increased risk of 50% for developing cancer of the colon as compared to people who ate under 11g.
In addition, jicama has the prebiotic fiber inulin.
Prebiotics can lower the risk of developing cancer by boosting the amount of healthy bacteria that live in the gut. This increases the production of short-chain protective fat acids and boosts the immune system.
Studies in mice have revealed that eating inulin fiber could help protect against colon cancer.
Apart from being a beneficial kind of fiber, it has also been proven to be an antioxidant, which protects the gut in the gut.
Summary
Jicama is rich in antioxidants, fiber, prebiotics, and other nutrients that have been proven to guard against certain kinds of cancer.
7. May Aid Weight Loss
Jicama is a food rich in nutrients. It is packed with nutrients and has fewer calories.
Jicama is rich in fiber and water, which helps you fill up.
In addition, the fiber found in jicama can help keep blood sugar levels steady. Fiber slows digestion, preventing blood sugar levels from rising too fast after eating.
Insulin resistance is one of the significant factors in weight gain. This is because your cells are less responsive to insulin, making it difficult for glucose to get into cells to be utilized for energy.
Instead, glucose stays in your bloodstream, increasing blood sugar levels.
Research in mice suggests that consuming jicama can improve insulin sensitivity and lower glucose levels in the blood.
Jicama also contains the prebiotic fiber inulin, which has been associated with weight loss and has been proven to affect hormones that influence the feeling of fullness and hunger.
So, consuming jicama might boost the variety of gut bacteria that aid in losing weight and make you feel more content after eating.
Summary
Jicama is a food rich in nutrients, contains fewer calories, and is rich in fiber and water. Research has shown that eating jicama may lower blood sugar levels, boost insulin sensitivity, and make you feel fuller longer.
8. Extremely Versatile
Jicama is a fruit that can be eaten raw or cooked and used in various meals.
After removing the tough brownish peel, the white flesh can be cut into pieces or cubes.
Here are a few ways to include jicama into your diet:
- Include it in the salad of a vegetable for added crunch
- Combine mango, pineapple, or papaya to make an exotic fruit salad
- Slice it into thick slices and serve it with an aioli dip, such as guacamole or hummus
- Place it on a vegetable platter
- Stir-fry it in sesame oil and rice vinegar.
- Mix it up on top of lime juice chili powder to make an extremely spicy snack
Summary
There are many ways to consume Jicama. It is delicious eaten as a single serving, with a dip, or added to dishes such as stir-fries or salads.
The Bottom Line
Jicama is a nutritious food that you can include in your diet.
It's rich in many nutrients, such as fiber and antioxidants, which can provide health benefits like weight loss, improved digestion, and a decreased risk of contracting diseases.
In addition, it is tasty and crunchy and can be enjoyed on its own or with various other dishes.
In light of Jicama's benefits, you should consider including it in your diet.