Jicama, also known as the Mexican turnip or yam bean, is a root vegetable native to Mexico. Jicama is a globe shaped fruit which has a thin, brown outer skin and white, crunchy flesh inside that has a slightly sweet and refreshing taste. It tastes like an apple but not as sweet as an apple. It has very less carbs in it even though it looks like a potato or brown beet. You can also peel it and consume raw which is not the case with potato. It is called as Mexican turnip, Mexican water chestnut, yam bean, Mexican potato, Chinese potato or Chinese turnip. Jicama grows very well in hot areas and hence has spread widely to Asian countries like Phillipines from Mexico & central America. The only part you can consume in this plant is its root bulp. In addition to being a delicious and versatile ingredient in salads, dips, and other dishes, jicama has a number of health benefits. Here are nine ways that jicama can contribute to your overall health and well-being
1.Jicama is Full Of Nutrition:
Jicama is one of the most nutritious vegetable. It has very less calories and high fiber content. A full cup of jicama only has about 46g of calories and 6g of fiber. Below is the nutrition table showing all the contents of jicama.
Jicama Nutrition Table:
Amount per serving
% Daily Value
Assuming you consume 150 grams of Jicama and atleast 2000 calories per day.
Good For Constipation:
Due to the high fiber content, jicama is said to be very useful for constipation and helps bowel movements. It is also said to help reduce digestive disorders and irritable bowel syndrom.
Source of Anti-Oxidants:
Jicama is a good source of antioxidants,and thus helps the body against damage caused by free radicals.
Free radicals are unstable molecules that can damage cells and contribute to the development of chronic diseases such as cancer and heart disease.
The antioxidants in jicama, such as vitamin C and quercetin, can help to neutralize free radicals and reduce the risk of these diseases.
A cup of jicama contains much more RDIs for vitamin c than most other vegetables.
May Control BP:
Jicama is a good source of potassium, a mineral that plays a key role in maintaining healthy blood pressure levels.
Potassium helps to balance the effects of sodium in the body and can help to lower blood pressure by relaxing blood vessels and reducing the strain on the heart. One cup of jicama contains about 364 milligrams of potassium, which is about 8% of the daily recommended intake.
Good For Heart
Being rich in nutrients that improves heart health, jicama is said to be very beneficial for heart health.
The dietary fibers in jicama help lower the cholesterol in blood by preventing bile apsorption in the intestine. This reduces the amount of cholesterol produced by the liver.
Further, the potassium in it lowers blood pressure as mentioned in the point above.
Consuming jicama regularly is said to prevent stroke and also ensures health red blood cells in the system.
May Help Control Diabetes
The high fiber and low carbohydrate content of jicama make it a good choice for people with diabetes or at risk of developing the disease.
The fiber in jicama can help to slow the absorption of glucose into the bloodstream, which can help to regulate blood sugar levels and reduce the risk of spikes in blood sugar.
Good Source of Inulin:
Jicama is great source for inulin. Inulin is said to be very useful for digestion.
It is used by the gut bacteria in our system to digest complex prebiotics.
Consuming foods rich in inulin will greatly improve the number of good gut bacteria present in our digestive system.
This in turn can prevent the risk of heart, diabetes and kidney problems.
Great for Weight Loss:
If you take a look at the nutrient table at the top of this article, you can find Jicama has a low calorie and high fiber content in it.
This makes it a good choice for people trying to lose weight. The fiber in jicama can help to keep you feeling full and satisfied, which can help to prevent overeating and reduce the risk of weight gain.
The fiber content in it maintains the blood sugar level for longer period of time.
It is also rich in inulin which is well known to prevent obesity by its impact on hormones causing hunger.
May improve bone health:
Jicama is a good source of vitamin K, a nutrient that plays a key role in bone health.
Vitamin K content in jicama helps to increase bone density and reduce the risk of osteoporosis.
One cup of jicama contains about 36% of the daily recommended intake of vitamin K.
May Improve skin health:
The vitamin C content in jicama can help to support skin health by promoting the production of collagen, a protein that helps to keep skin firm and young.
Vitamin C is also an antioxidant that can help to protect the skin against damage caused by free radicals.
May support brain health:
The quercetin in jicama is said to have a lot of good effects on the health of the brain.