Health Benefits, Nutrition, And How To Eat It
Jicama is widely used in Mexican cuisine. Jicama'south benefits are attributed to its exceptionally rich nutrient profile. Its nutty and sweet flavor makes information technology very popular among consumers. You can also call this root vegetable yam bean, Mexican turnip, or Chinese irish potato. It is scrumptious when eaten raw or cooked. In that location are many health benefits to eating this low-carb vegetable. Nosotros will tell you almost jicama's benefits, how it can be eaten, and some recipes y'all may enjoy. Keep reading.
What Is Jicama?
Jicama is a starchy root vegetable with thick, brown peel and is often compared to potatoes in terms of starch content. Information technology has white, crunchy, and juicy mankind and is native to United mexican states and Primal and Southward Americas. Jicama contains carbohydrates, dietary cobweb, lxxx%-ninety% water, and trace amounts of protein and lipids. It has depression levels of saturated fat and sodium. Here is the complete nutrient profile of Jicama.
Nutrient Profile Of Jicama
A hundred grams of raw jicama contains (i):
| Energy | 38 kcal |
| Protein | 0.72 g |
| Total lipid (fat) | 0.09 chiliad |
| Ash | 0.three k |
| Saccharide, past the difference | viii.82 g |
| Fiber, total dietary | 4.ix g |
| Sugars | ane.viii one thousand |
| Calcium | 12 mg |
| Iron | 0.6 mg |
| Magnesium | 12 mg |
| Phosphorus | 18 mg |
| Sodium | 4 mg |
| Zinc | 0.16 mg |
| Copper | 0.048 mg |
| Manganese | 0.06 mg |
| Vitamin C | 20.2 mg |
| Folate | 12 μg |
All these nutrients and antioxidants in jicama can benefit your overall health in multiple ways. Let'due south take a expect.
Wellness Benefits Of Jicama
1. Reduces The Adventure Of Diseases
The fiber in jicama tin can assist with weight management and reduce inflammation, low, and the adventure of cardiovascular diseases (ii). It contains calcium, phosphorus, magnesium, and iron, which are important for improving bone strength. They also serve as co-factors for many enzymes for carrying out various chemic reactions in the body.
Iron maintains the oxygen-carrying capacity of the claret (3). Vitamin C in jicama is an excellent antioxidant to boost the allowed arrangement and prevent infections and diseases (4).
ii. Reduces The Risk Of Built Abnormalities
Folate plays an important role in the development of the fetus, and jicama contains four% of the recommended daily value of folate. During pregnancy, inadequate folic acid intake may lead to congenital heart defects, obstructive urinary tract anomalies (conditions affecting the kidneys and urinary tract structure), limb deficiencies, orofacial clefts, and built hypertrophic pyloric stenosis (blockage of the gastric passage).
Sufficient intake of folate can help reduce the risk of these built anomalies. Adequate folic acid intake in adults is associated with a reduced risk of cardiovascular disease and some cancers (5).
iii. May Assistance In Diabetes Management
Jicama is rich in inulin, a soluble fiber that reduces postprandial claret glucose levels. Jicama tin can also improve insulin sensitivity by inhibiting gluconeogenesis in the liver and maintain plasma insulin levels (6). This may help in diabetes direction.
4. May Reduce The Chance Of Cancer
Animal studies accept shown that inulin has potential anticarcinogenic properties and significantly reduces the risk of colon cancer. In homo cells, inulin-derived metabolites inhibit tumor cell growth and reduce other run a risk factors of cancer (7). Jicama extracts also comprise inulin, which may take anti-cancer properties. Even so, more research is required to substantiate this merits.
five. Improves Bowel Movement
The insoluble cobweb in jicama may assist regulate bowel movements and reduce the risk of associated weather like constipation, hemorrhoids, and other gastrointestinal atmospheric condition. Dietary cobweb also lowers the risk of developing coronary eye disease, obesity, stroke, hypertension, and ulcers (viii).
half-dozen. May Improve Peel And Hair Health
Jicama contains vitamin C, an antioxidant that improves skin and pilus wellness when consumed. It prevents free radical impairment to ho-hum downward premature aging, reduce hair loss, and promote healthy hair growth (nine), (10), (eleven).
This vegetable is commonly eaten raw and has a slightly sweet, watery, and apple-like crisis. You tin can peel and eat jicama as information technology is or try these recipes at dwelling.
How To Cook And Eat Jicama: 3 Delicious Recipes
1. Baked Jicama Fries
What You Need
- 1 medium-sized jicama (cut into finger chips)
- 1 tablespoon of avocado oil
- ½ teaspoon of turmeric
- ½ teaspoon of garlic pulverisation
- ½ teaspoon of onion pulverisation
- ½ teaspoon of sea salt
- ¼ teaspoon of black pepper
Method
- Preheat oven to 400°F.
- Boil the jicama slices for 8-x minutes.
- Drain the water and allow the slices to dry.
- Put them into a large bowl, add oil, turmeric, garlic powder, onion powder, salt, pepper, and mix.
- Spread the fries onto a blistering sail.
- Bake for 30 minutes and serve with guacamole or cheese dipping.
two. Grilled Chicken With Jicama Avocado Salsa
What You Need
- one small-scale jicama
- iii tablespoons of lime juice
- ¼ loving cup of freshly chopped cilantro leaves
- i finely chopped medium shallot
- 1 diced avocado
- iv thin chicken cutlets
- one tablespoon of olive oil
- 1 teaspoon of smoked paprika
Method
- Finely dice the jicama and combine it with lime juice, cilantro, and shallots.
- Add together the avocado, salt, and mix. Continue the salsa aside.
- Preheat grill pan to medium-high.
- Toss the chicken with the oil, smoked paprika, salt, and pepper in the pan.
- Grill the chicken for ii–4 minutes on each side.
- Serve information technology with salsa.
three. Crunchy Jicama Back-scratch
What You Need
- 1 medium-sized diced jicama
- two medium-sized onion (chopped)
- 2 medium-sized tomatoes (chopped)
- ane teaspoon of olive oil
- ½ tablespoon of turmeric
- ¼ tablespoon of coriander pulverisation
- ¼ tablespoon of ruby-red chili powder
- ¼ tablespoon of cumin powder
- i cup of milk
Method
- Add together olive oil to a pressure level cooker and sauté the onion for five minutes.
- Add turmeric, jicama, and the rest of the ingredients and mix well.
- Pressure cook it for 15 minutes.
- Add milk and cook for some other five minutes.
- Serve hot with rice.
Jicama is often compared with potato as they look like and contain starch. Notwithstanding, both are different.
Jicama Vs. White potato
| Jicama | Potato |
| Raw jicama has a slightly sweet and nutty flavor. | Raw potato has a bitter gustation. |
| A hundred grams of jicama contains 38 calories. | A hundred grams of white potato contains 79 calories. |
| It is a low-carb veggie (8.2 g of carbs per 100 thousand). | It contains more carbs than jicama (18.ane g of carbs per 100 thou). |
Jicama is safe to consume. However, you may experience side effects if you are allergic to it.
Side Effects Of Jicama
The seeds and stems of the jicama institute contain rotenone, a blazon of fatal toxin (12). Hence, avoid consuming whatsoever other parts of the jicama found.
Jicama is safe when consumed in moderation. It contains fiber, which may cause the small gastrointestinal issues mentioned beneath if consumed in backlog:
- Abdominal hurting
- Bloating
- Diarrhea
- Constipation
If you experience whatever of these side effects, drink plenty of water to relieve them. If the symptoms persist for more than than ii days, consult your doctor.
In rare cases, jicama may crusade allergic reactions like:
- Itchy natural language
- Mild throat pain
- Tummy irritation and cramps
You may develop the symptoms inside 30 minutes to two hours after consuming jicama. If you experience these, avoid consuming it, and consult a medico for treatment.
To Sum Upward
Jicama is a nutrient-dense root vegetable with multiple health benefits. It is an excellent source of dietary fiber, is low in calories, and tin can help in diabetes and weight management. Although it is safe for health, consuming excess jicama may cause bowel issues and constipation. You can eat it raw or try the recipes mentioned in the article to include jicama in your diet plan.
FAQs
Is jicama expert for weight loss?
Yep, jicama contains fewer calories, carbs, and high levels of h2o and dietary fiber, making it an first-class food choice for a weight loss diet plan.
Is jicama bad for inflammation?
No. Jicama contains vitamin C, an antioxidant that has anti-inflammatory properties. Therefore, consuming jicama may assist fight inflammation.
References
References:
Manufactures on StyleCraze are backed by verified information from peer-reviewed and academic research papers, reputed organizations, research institutions, and medical associations to ensure accurateness and relevance. Read our editorial policy to learn more than.
- Yambean (jicama) raw
https://fdc.nal.usda.gov/fdc-app.html#/food-details/170073/nutrients - The Health Benefits of Dietary Fibre
https://world wide web.ncbi.nlm.nih.gov/labs/pmc/manufactures/PMC7589116/ - Do and mineral status of athletes: calcium magnesium phosphorus and fe
https://pubmed.ncbi.nlm.nih.gov/7658944/#:~:text=Calcium%2C%20magnesium%2C%20phosphorus%2C%20and%20iron%20are%20important%20to%20acarrying%20capacity%20of%20the%20blood. - Vitamin C and Immune Role
https://www.ncbi.nlm.nih.gov/labs/pmc/manufactures/PMC5707683/ - Folic acid for the prevention of congenital anomalies
https://pubmed.ncbi.nlm.nih.gov/9667396/ - Jicama (Pachyrhizus erosus) excerpt increases insulin sensitivity and regulates hepatic glucose in C57BL/Ksj-db/db mice
https://www.ncbi.nlm.nih.gov/labs/pmc/articles/PMC4706093/ - Inulin-type fructans and reduction in colon cancer risk: a review of experimental and human data
https://pubmed.ncbi.nlm.nih.gov/15877900/ - Jicama (Pachyrhizus erosus) fiber prevents excessive blood glucose and body weight increment without affecting food intake in mice fed with a loftier-sugar nutrition
https://www.ncbi.nlm.nih.gov/labs/pmc/articles/PMC6702872/ - Vitamin C in Illness Prevention and Cure: An Overview
https://www.ncbi.nlm.nih.gov/labs/pmc/articles/PMC3783921/#:~:text=It%20is%20an%20antioxidant%20thathelps%20to%20fight%20off%20infections. - Topical Vitamin C and the Peel: Mechanisms of Action and Clinical Applications
https://www.ncbi.nlm.nih.gov/labs/pmc/articles/PMC5605218/ - The Role of Vitamins and Minerals in Hair Loss: A Review
https://www.ncbi.nlm.nih.gov/labs/pmc/manufactures/PMC6380979/ - Fatality after deliberate ingestion of the pesticide rotenone: a example written report
https://world wide web.ncbi.nlm.nih.gov/labs/pmc/articles/PMC1175899/
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Aparna is a professor-turned-content writer with over five years of experience in life sciences. Her passion for writing and interest... more
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