Jicama Health Benefits and Side Effects

Jicama is healthy food, it’s high in several nutrients, fiber, and antioxidants, which may provide health benefits.

Jicama is a type of root vegetable native to Central and South America. However, this root vegetable is already widely found in Asia and is often an ingredient in dishes or a daily snack.

Jicama Nutrition

According to the United States Department of Agriculture (USDA), 100 gram of jicama contains:

  • Energy: 159 kJ (38 kcal)
  • Carbohydrates: 8.82 g
  • Sugars: 1.8 g
  • Dietary fiber: 4.9 g 19% of The Daily Value (DV)
  • Fat: 0.09 g
  • Protein: 0.72 g
  • Thiamine (B1): 0.02 mg 2% (DV)
  • Riboflavin (B2): 0.029 mg 2% (DV)
  • Niacin (B3): 0.2 mg 1% (DV)
  • Pantothenic acid (B5): 0.135 mg 3% (DV)
  • Vitamin B6: 0.042 mg 3% (DV)
  • Folate (B9): 12 μg 3% (DV)
  • Choline: 13.6 mg 3% (DV)
  • Vitamin C: 20.2 mg 24% (DV)
  • Calcium: 12 mg 1% (DV)
  • Iron: 0.6 mg 5% (DV)
  • Magnesium: 12 mg 3% (DV)
  • Manganese: 0.06 mg 3% (DV)
  • Phosphorus: 18 mg 3% (DV)
  • Potassium: 150 mg 3% (DV)
  • Zinc: 0.16 mg 2% (DV)
  • Water: 90%

Raw jicama is 90% water, 9% carbs, 1% protein, and has minimal fat. It contains 38 calories per 100 grams and is high in vitamin C, but no other micronutrients are present in substantial amounts.

Top 9 Health Benefits of Eating Jicama

1. Improve digestive health

Eating one cup of jicama can help meet a quarter of the recommended daily fiber requirement. The fiber content is proven to help the digestive process.

Jicama also contains a type of fiber known as inulin. According to research, inulin can improve the frequency of bowel movements by up to 31% in people who are constipation.

2. Boost the immune system

100 grams of jicama contains 40 percent of the daily value of vitamin C. Vitamin C plays an important role in maintaining and boosting the immune system.

If the immune system increases, the body will not be susceptible to bacteria, viruses, or fungi that can cause disease.

In addition, vitamin C in jicama can fight free radicals that are the source of various chronic diseases.

3. Maintain heart health

The antioxidant content in jicama can fight free radicals and reduce inflammation, including in the heart.

In addition, the fiber in jicama can help lower inflammation, bad cholesterol levels and blood pressure.

4. Improve bone health

Jicama contains calcium, magnesium, copper, phosphorus, and iron. This mineral can increase bone density and help heal and promote the growth of new damaged bone.

Jicama also contains inulin, which is a type of prebiotic that can help maintain minerals in bones, increase calcium absorption, and reduce the risk of osteoporosis.

5. Control blood sugar levels

Jicama has a low glycemic index and is high in fiber, this can prevent spikes in blood sugar levels. So, jicama is suitable to be a good choice for consumption by diabetics.

6. Help you lose weight

Jicama is a low-calorie food, so this vegetable is suitable for those of you who are losing weight. In addition, the fiber content in jicama can also increase the feeling of fullness for longer.

7. Keep your brain healthy

The content of vitamin B6 in jicama can help normal brain development, including cognitive function, and maintain a healthy nervous system and immune system.

Vitamin B6 also plays a role in converting protein acids into amino acids, which the body uses to help improve metabolic processes and the work of organs.

8. Lowers the risk of cancer

Jicama contains antioxidants such as vitamin C, vitamin E, selenium, and other compounds that can prevent cancer.

These antioxidant compounds can prevent the effects of free radicals and prevent cell damage which is the cause of various chronic diseases.

9. Jicama benefits for healthy skin

The benefits of jicama to maintaining healthy skin care to prevent dry skin, and protecting the skin from the sun. This is because of the vitamin C in jicama which can produce collagen to keep skin healthy.

Side Effects of Eating Jicama

Other components of the jicama plant, such as the leaves, vines, and flowers, contain rotenone, which is a dangerous chemical compound.

Rotenone is a natural pesticide that is hazardous to humans in excessive quantities. According to research, ingesting rotenone may increase a person’s risk of acquiring Parkinson’s. As a result, it is best not to consume anything else than the roots.

Before eating jicama, one should also remove the brown skin. People should avoid eating the outer peels of jicama because they contain toxic compounds.

Jicama has high fiber content, hence excessive ingestion causes digestive problems such as constipation and stomach soreness.

Anyone who has an allergic reaction to jicama or gets digestive difficulties after eating it should avoid it in the future.

Conclusion

It is a nutritious food to include in your diet. Jicama contains a high of minerals, fiber, and antioxidants, which may provide health benefits such as improved digestion, weight loss, and a lower risk of disease.

Furthermore, jicama is flavorful and crispy, and it can be eaten alone or with a variety of different dishes.

Given all of the benefits of jicama, you should think about including it in your diet.

You should not eat jicama in excess because it has the potential to have side effects. If you experience allergy symptoms after eating jicama, contact your doctor for a more complete explanation.

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