The 8 Benefits of Jicama For Health that everyone should know. In addition, the jicama is a globe-shaped root vegetable with golden and brown skin and a white starch-rich interior. It is the root of a plant that produces grains similar to lima beans. However, jicama beans are toxic.
Originally cultivated in Mexico, the jicama eventually spread to the Philippines and Asia. It requires a long growing season with no frost, so it thrives on places that are hot year-round.
Its flesh is juicy and crispy, with a slightly sweet and sweet flavor. Some find it tastes like a cross between a potato and a pear. Others compare to a water chestnut .
Other names for jicama include yam beans, Mexican potato, Mexican water chestnut and Chinese turnip. Now, see The 8 Benefits of Jcama For Health:
1. Rich in Nutrients:
Jicama has an impressive nutrient profile. Most of your calories come from carbohydrates. The rest is very small amounts of protein and fat. Jicama contains many important vitamins and minerals as well as a significant amount of fiber.
In fact, one glass (130 grams) contains the following nutrients:
Carbohydrates: 12 grams
Protein: 1 gram
Fat: 0.1 gram
Fiber: 6.4 grams
Vitamin C : 44% of recommended daily value
Folate : 4% of recommended daily value
Iron : 4% of recommended daily value
Magnesium : 4% of recommended daily value
Potassium : 6% of recommended daily value
Manganese : 4% of daily recommended value
The jicama also contains small amounts of Vitamin E , Thiamin , Riboflavin , Vitamin B6 , Pantothenic Acid , Calcium , Phosphorus , Zinc and Copper .
This vegetable root is low in calories and high in fiber and water, making it a friendly weight loss food. Only one glass (130 grams) contains 17% of the daily value of fibers for men and 23% for women.
The jicama is also an excellent source of Vitamin C , an essential water-soluble vitamin that acts as an antioxidant in your body and is necessary for many enzymatic reactions.
2. High in Antioxidants:
The jicama contains several antioxidants, which are made up of beneficial plants that help prevent cell damage.
One cup (130 grams) of jicama contains almost half of the RDA of vitamin C . It also contains the antioxidants Vitamin E , Selenium and Betacarotene .
Antioxidants help protect against cell damage by fighting free radicals, the harmful molecules that cause oxidative stress.
Oxidative stress has been associated with chronic diseases, including cancer, diabetes, cardiovascular disease and cognitive decline.
Fortunately, diets rich in antioxidant-rich foods such as jicama can help fight oxidative stress and may lower the risk of developing chronic diseases.
In fact, studies have linked antioxidants in fruits and vegetables to a lower risk of heart disease, diabetes, obesity and Alzheimer’s .
3. Can Increase Heart Health:
Jicama has several nutrients that make it an excellent choice to improve heart health.
It contains a significant amount of dietary fiber, which can lower cholesterol levels by preventing bile from being reabsorbed in the intestines, as well as preventing the liver from producing more cholesterol.
A review of 23 studies showed that increased fiber intake significantly lowered total cholesterol and “bad” cholesterol.
The jicama also contains potassium , which helps lower blood pressure by relaxing blood vessels.
For example, one study showed that potassium decreased blood pressure and protected against heart disease and stroke .
In addition, the jicama can improve circulation because it contains iron and copper, both needed for healthy red blood cells. One cup contains 0.78 mg of iron and 0.62 mg of copper.
The jicama is also a natural source of nitrate. Studies related the nitrate intake of vegetables to increased circulation and improved exercise performance. In addition, a study in healthy adults showed that consuming 500 ml of jicama juice reduced the risk of developing blood clots.
4. Promotes Digestion:
Dietary fiber helps to increase stool volume. This helps in moving more smoothly through the digestive tract. One cup (130 grams) jicama contains 6.4 grams of fiber, which can help you achieve your daily goals.
In addition, the jicama contains a type of fiber called inulin. Studies show that inulin can increase the frequency of bowel movements by up to 31% in those with constipation.
The jicama is also rich in water, which can relieve constipation . High-water foods such as jicama can help you meet your daily fluid needs.
5. Good For Your Intestinal Bacteria:
Jicama is rich in inulin, which is a prebiotic fiber. A prebiotic is a substance that can be used by bacteria in your body, resulting in health benefits.
While your digestive system is unable to digest or absorb prebiotics, such as inulin, the bacteria in your gut can ferment them.
A diet rich in prebiotics increases the population of “good” bacteria in your gut and decreases the number of unhealthy bacteria.
Studies have shown that the types of bacteria in the gut can affect your weight, immune system and even mood.
Eating prebiotic foods promotes the growth of the types of bacteria that can lower the risk of chronic diseases such as heart disease, diabetes, obesity and kidney disease.
5. Can Reduce Cancer Risk:
The jicama contains the antioxidant vitamins C and E, selenium and beta carotene. Antioxidants neutralize free radicals that can lead to cell damage and cancer. In addition, jicama is a good source of dietary fiber. A glass (130 grams) contains more than 6 grams of fiber.
Dietary fiber is well known for its protective effects against colon cancer . One study showed that people who ate more than 27 grams of dietary fiber a day had a 50% lower risk of developing colon cancer compared to those who ate less than 11 grams. In addition, the jicama contains a prebiotic fiber called inulin.
Prebiotics can reduce the risk of cancer by increasing the number of healthy bacteria in the gut by increasing the production of protective short chain fatty acids and by stimulating the immune response.
In fact, studies in rats have shown that consumption of inulin fiber can protect against colon cancer .
In addition to being a beneficial type of fiber, inulin has been shown to act as an antioxidant that protects the intestinal lining.
7. Helps to Lose Weight:
The jicama is a dense food into nutrients. Contains a high number of nutrients for a relatively low number of calories. It is rich in water and fiber, which helps to fill you up.
In addition, jicama fiber can keep blood sugar stable. Fiber slows digestion, which helps prevent blood sugar levels from rising too quickly after eating.
Insulin resistance is a major contributor to obesity . It happens when the cells become less sensitive to insulin, making it difficult for glucose to enter cells, where it can be used as energy.
Instead, glucose stays in the bloodstream, raising blood sugar levels.
Studies in rats suggest that consumption of jicama can increase insulin sensitivity and lower blood sugar levels.
The jicama also contains prebiotic inulin, which has been associated with weight loss and has an impact on hormones that affect hunger and satiety.
Therefore, eating jicama can not only increase the type of intestinal bacteria that helps in weight loss but can also help you feel more satiated after a meal.
8. Extremely Versatile:
Jicama can be eaten raw or cooked and used in a wide variety of dishes. After removing the hard, brownish peel, the white flesh can be cut into slices or cubes. Here are some ways to add jicama to your diet:
Add to a vegetable salad for an extra crunch.
Combine with mango, pineapple or papaya for a tropical fruit salad.
Cut into thick slices and serve with a sauce like guacamole or hummus.
Add to a serving of vegetables.
Fry with sesame oil and rice vinegar.
Sprinkle with lemon juice and chili powder for a spicy snack.
The jicama is a healthy food to be added in your diet.
It is rich in various nutrients, fiber and antioxidants, which can provide health benefits, including improved digestion, weight loss and reduced risk of disease.
In addition, the jicama is tasty and crunchy and can be eaten alone or paired with many other foods.
Given all the benefits that jicama has to offer, you should incorporate it into your diet.