How Is Jicama Good for You?

Jicama is a sweet tuber that is high in complex carbohydrates (about 38 calories per 100 grams), low in sugar, and rich in fat and fibre, ideal for weight loss. One cup of jicama contains about a quarter of your daily recommended intake of fibre. Jicama is nutritious and low in calories, making it a good alternative to potatoes for diabetics. 

Jicama is an excellent source of vitamins and minerals such as folate, magnesium, potassium and manganese. It contains small amounts of omega-3 and -6 unsaturated fatty acids, vitamins B1, B2, B5, B6, B9, C, and E, as well as significant amounts of iron, zinc, copper, calcium, and phosphorus. One cup of jicama contains about 20 percent of your daily needs for vitamin C, a powerful antioxidant that is very beneficial for your body. 

Good source of fibre:

Jicama can be peeled and eaten raw as a snack. Rich in insoluble fibre, it improves digestion, prevents constipation and lowers cholesterol in the body. 

Prebiotics:

Jicama contains high amounts of inulin, a type of prebiotic fibre. The digestive system contains beneficial bacteria called probiotics. Prebiotics are fibres that the body cannot digest, and including them in your diet can help boost probiotics. Probiotics improve gut health, digestion, nutrient absorption and reduce the risk of infection. 

Regulates Blood Sugar Levels:

Jicama has a low glycemic index, does not raise blood sugar levels and is rich in fibre. Therefore, eating jicama as part of a healthy, balanced diet helps control blood sugar levels, making it an excellent option for diabetics.

Great source of antioxidants:

Jicama is rich in vitamin C. Antioxidants reduce oxidative stress caused by free radicals, slowing cell damage and the ageing process. Vitamin C stimulates the immune system and protects the body from various diseases. According to the National Center for Complementary and Integrative Medicine, oxidative stress is a factor in ageing and can contribute to many diseases such as cancer, heart disease and diabetes. 

Fights Cancer:

Jicama is rich in inulin, which aids digestion and absorption of nutrients, thereby reducing the risk of colon cancer. Antioxidants, other vitamins, and minerals like selenium found in jicama reduce oxidative damage to cells and reduce the risk of cancer. Improves heart health: Jicama reduces the risk of heart disease by reducing cholesterol levels, blood pressure, inflammation and high blood sugar levels. Jicama is rich in nitrate, which improves blood circulation. 

Strengthens bones:

Jicama contains minerals like calcium, phosphorus, potassium, magnesium and manganese. Inulin, found in jicama, reduces bone loss by increasing calcium absorption and preserving other bone minerals. 

Improves brain function:

Jicama is rich in vitamin B6, which maintains brain health and is believed to improve general mental abilities such as problem-solving, thinking, planning, reasoning and learning.

Aids weight loss:

Low-calorie foods are beneficial for those trying to lose weight, especially because they are rich in minerals and fibre and keep you feeling full for longer. Using jicama for weight loss is great because it is low in calories and rich in minerals, water and fibre. It is a good snack to suppress appetite and satisfy hunger without increasing weight or reducing nutritional value. Jicama pulp is juicy because it contains a lot of water, which helps keep you hydrated. 

Prevents anaemia:

Jicama contains small amounts of iron and folic acid, which are essential for producing healthy red blood cells and promoting healthy cell growth and function. It prevents anaemia, a condition in which the body does not have enough healthy red blood cells, which can lead to other health problems like weakness, fatigue, and irritability.

How to eat jicama:

Although jicama is not as well-known as potatoes in Western cuisine, it is a versatile addition to regular meals. Before eating vegetables, raw or cooked, remove their hard outer skin with a vegetable peeler or knife. 

Raw:

Jicama has a crunchy texture and mild flavour, making it perfect for slicing and eating raw. Add salt, lemon juice and chilli powder as per taste. Add these to your vegetable tray or in place of carrots in salsa, hummus and other dips. Raw jicama can be served as a traditional salad topping, in coleslaw, or with cold shrimp salad. 

Cooking:

Like potatoes and other root vegetables, jicama is delicious when cooked. Nutritionists recommend using jicama in stir-fries, roasting it as mash or hash browns, using it as a potato substitute, and adding peppers and onions for flavour. Jicama can also be added to prepared dishes that traditionally use water chestnuts, such as spring rolls and cold pasta salads.

Author: MedBlog18 Blog Team

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