Nutritional Value of Jicama
Jicama is a common staple in Vietnamese cuisine, available at various grocery stores and markets at affordable prices. Often used as a snack or in dishes like salads, stir-fries, and stews, jicama is often dismissed for its bland flavor.
However, in terms of nutritional value and health benefits, jicama is no less nutritious than other root vegetables.
According to the Cleveland Clinic, 130g of fresh jicama contains:
- 49 calories
- 12g carbs
- 0g cholesterol
- 0.1g fat
- 6.4g fiber
- 1g protein
- 5mg sodium
- 2.3g sugar
Jicama also boasts an impressive array of nutrients:
- 26.3mg vitamin C (44% DV)
- 195mg potassium (6% DV)
- 15.6mcg folate (4% DV)
- 0.78mg iron (4% DV)
- 15.6mg magnesium (4% DV)
- 16mg calcium (1% DV)
Health Benefits of Jicama
Boosts Fiber Intake for Weight Management
Jicama is an excellent source of fiber and water, with 90% of its weight consisting of water. According to Julia Zumpano, an American registered dietitian, these qualities combat constipation and promote smooth digestion.
The slow digestion of fiber promotes a feeling of fullness, supporting weight loss efforts. Its satisfyingly crunchy texture makes it a great low-calorie snack. Mia Syn, a nutritionist in the United States, emphasizes its low-calorie and hydrating properties. "Jicama is low in calories and high in water, making it a good choice for people watching their weight," she explains. "One cup of raw jicama has less than 50 calories."
Nourishes Gut Microbiota
Jicama contains inulin, an indigestible and unabsorbable fiber for humans. However, inulin nourishes beneficial bacteria in the digestive tract. A review suggests that inulin promotes a healthy gut microbiota. These microorganisms aid in digestion and nutrient absorption.
Inulin in jicama is particularly beneficial for those with digestive disorders. Studies indicate that a healthy digestive system not only enhances physical well-being but also contributes to mental health.
Packed with Antioxidants for Boosted Immunity and Disease Prevention
Vitamin C is a well-known remedy for common colds and other viruses due to its strong antioxidant properties that support a healthy immune system. Citrus fruits and their juices are known sources of vitamin C, and jicama is no exception.
130g of jicama provides over 26mg of vitamin C, almost half of the daily recommended intake. Additionally, jicama offers vitamins A, E, and selenium, all potent antioxidants that protect the body from free radicals.
Free radicals are unstable molecules that can cause chronic inflammation and contribute to conditions like diabetes, heart disease, Alzheimer's, and various other health concerns.
Antioxidants also enhance immune system function, enabling the body to combat pathogens such as viruses, bacteria, and infections.
Controls Blood Sugar Levels
Despite its low sugar content, jicama's high fiber content gives it a low glycemic index. This makes it a healthy option for individuals with diabetes or those monitoring their blood sugar.
Registered dietitian Zumpano explains, "The fiber slows the absorption of sugar into the bloodstream, helping to stabilize blood sugar levels. Consuming high-fiber foods avoids drastic spikes and drops in blood sugar."
Improves Blood Flow
The fiber in jicama aids in reducing cholesterol and preventing arterial plaque buildup, promoting heart health. Additionally, the potassium in jicama regulates blood pressure, relaxes blood vessels, and ultimately enhances blood flow to and from the heart, protecting heart health.
Reduces Colon Cancer Risk
A meta-analysis published in the Journal of Nutrition in 2018 highlighted the role of fiber in reducing colorectal cancer risk. Incorporating higher amounts of fiber in the diet can help prevent this type of cancer.
Jicama is abundant in dietary fiber, particularly gut-friendly soluble fiber.
Supports Heart Health
According to the World Health Organization (WHO), heart disease is a leading cause of death in most countries worldwide. High cholesterol and high blood pressure are two of the most significant contributors to heart disease.
Roney suggests consuming foods rich in fiber and antioxidants, like jicama, to support cardiovascular health. She explains, "The fiber in jicama may support heart health by lowering total LDL or "bad" cholesterol. Jicama has also been shown to decrease blood pressure, according to a review, while a diet rich in antioxidants may reduce the risk of cardiovascular disease."
Caution with Jicama Consumption
According to WebMD, only the flesh of this vegetable is safe to eat. Its peel, stem, leaves, and seeds are toxic. Some individuals with jicama allergies can experience skin reactions and itching in the throat, roof of the mouth, and lips shortly after consumption.