Jicama benefits: Here’s what makes this root vegetable healthy

When somebody mentions root greens, you most likely consider potato, carrot, and radish. Whereas they’re all superfoods, you must also add jicama to your weight-reduction plan. The foundation vegetable, also referred to as a Mexican turnip, has a crispy texture with brown pores and skin and white flesh. The superfood with candy and starchy style has many vitamins akin to calcium, vitamin C, potassium, and magnesium. Additionally it is a superb supply of fibre, and low in energy, making it useful for individuals who need to enhance their intestine well being, and drop some pounds. So, let’s discover jicama advantages together with its negative effects.

Dietary worth of jicama

In response to the US Division of Agriculture, 100 grams of jicama consists of:

• Water: 90.1 grams
• Energy: 38 kcal
• Protein: 0.72 grams
• Carbohydrate: 8.82 grams
• Fibre: 4.9 grams
• Calcium: 12 mg
• Iron: 0.6 mg
• Magnesium: 12 mg
• Phosphorus: 18 mg
• Potassium: 150 mg
• Vitamin C: 20.2 mg

What are the jicama advantages?

Because it has such a formidable dietary profile, it’s wholesome for you. Listed here are a number of the jicama advantages:

1. Good for intestine well being

Probably the greatest jicama advantages is that it helps intestine well being. “It’s a wealthy supply of fibre, which is thought to assist in digestion and forestall constipation,” says dietician Sweedal Joel Trinidade. There are additionally prebiotic compounds on this vegetable that may contribute to a wholesome bacterial surroundings in your intestine, and additional help your digestive well being.

2. Could assist to handle diabetes

Kind 2 diabetes is related to excessive blood sugar or glucose ranges. Jicama could have useful results on individuals with kind 2 diabetes. It’s wealthy in inulin, a soluble fibre, which will decrease blood sugar stage, based on analysis printed within the Journal Of Scientific Biochemistry And Diet in 2015.

3. Antioxidant results

This root vegetable has antioxidant results, because of vitamin C. “This vitamin may help to cut back oxidative stress, an imbalance between free radicals and antioxidants within the physique that may harm organs and tissues,” says the knowledgeable. Antioxidants are identified to contribute to a powerful immune system, and assist to battle off germs.

4. Good for the guts

“Jicama advantages the guts, because it has excessive nitrate ranges that support in blood circulation, and cut back the chance of cardiovascular illnesses,” says Trinidade. A 2016 research, printed in journal BMC Complementary And Various Medication, confirmed that jicama contemporary juice could decrease the chance of coronary heart assault and stroke.

5. Could also be useful for bones

Sturdy bones could also be the most effective jicama advantages. “It could assist to keep up bone mineral density, because it accommodates calcium, and phosphorus,” says the knowledgeable. Additionally, inulin that’s current in jicama can cut back bone loss by rising the absorption of calcium within the bones.

6. Helps to handle weight

Weight reduction or sustaining a wholesome weight is among the many largest jicama advantages. “Since it’s excessive in fibre, it could possibly allow you to really feel full for a superb period of time, and cut back urge for food,” says the knowledgeable. Additionally it is low in energy, making it a good selection for people who find themselves watching their weight.

7. Supplies hydration

Dehydration could make your pores and skin, and hair dry, and in addition result in urinary tract infections, and kidney stones. Have jicama, because it accommodates a superb quantity of water. “It’s not a alternative for plain ingesting water, however it could possibly assist to maintain you hydrated,” says the knowledgeable.

The right way to take pleasure in jicama advantages?

To reap the jicama advantages, you may add the vegetable to your weight-reduction plan within the following methods:

• Toss slices of jicama in olive oil and herbs, and eat is as a snack.
• Contemporary slices of root vegetable could be combined with lime and chili powder to arrange a wholesome salad.
• Grill its slices after brushing them with olive oil, and serve with a dip.
• You possibly can devour it as a juice after combining it with a citrus fruit. This fashion you’re going to get a tangy and refreshing juice.
• This vegetable will also be mixed with beans, rooster or fish, and consumed in roasted type.

What are the negative effects of consuming jicama?

Whereas there are a number of jicama advantages, don’t begin overconsuming them. Contemplating its dietary profile, chances are you’ll consider consuming jicama each day. One cup of jicama is usually superb for consumption. “However be sure that your weight-reduction plan accommodates vitamins from diverse sources in balanced quantities,” says the knowledgeable. Earlier than making it a part of your each day weight-reduction plan, check out its negative effects:

• Excessive fibre content material could relieve constipation, however it might additionally result in digestive points like gasoline, stomach cramps and bloating.
• Chances are you’ll expertise oral allergy after consuming this root vegetable. It could result in itching round your mouth.
• “The seeds and stem of this vegetable comprise pure isoflavone generally known as rotenone that has insecticide properties,” says the knowledgeable. Consuming them could result in vomiting.

Consuming root greens like jicama is sweet for you. You possibly can eat it uncooked or take pleasure in its cooked model. Jicama advantages your intestine, coronary heart, and immune system in a number of methods, however have it carefully. Additionally, seek the advice of a health care provider earlier than including the vegetable to your weight-reduction plan when you endure from any underlying medical circumstances.