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

When somebody mentions root greens, you in all probability consider potato, carrot, and radish. Whereas they’re all superfoods, you must also add jicama to your food plan. The basis vegetable, also called 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 corresponding to calcium, vitamin C, potassium, and magnesium. It’s also a very good supply of fibre, and low in energy, making it useful for individuals who need to enhance their intestine well being, and drop a few pounds. So, let’s discover jicama advantages together with its unwanted side effects.

Dietary worth of jicama

In response to america 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 few of the jicama advantages:

1. Good for intestine well being

The most effective 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. Might 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, in keeping with analysis revealed 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 might help to scale back oxidative stress, an imbalance between free radicals and antioxidants within the physique that may injury organs and tissues,” says the professional. Antioxidants are recognized to contribute to a robust immune system, and assist to battle off germs.

4. Good for the center

“Jicama advantages the center, because it has excessive nitrate ranges that help in blood circulation, and scale back the chance of cardiovascular illnesses,” says Trinidade. A 2016 examine, revealed in journal BMC Complementary And Different Medication, confirmed that jicama recent juice could decrease the chance of coronary heart assault and stroke.

5. Could also be useful for bones

Robust bones could also be among the finest jicama advantages. “It could assist to keep up bone mineral density, because it comprises calcium, and phosphorus,” says the professional. Additionally, inulin that’s current in jicama can scale back bone loss by growing 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 might probably provide help to really feel full for a very good period of time, and scale back urge for food,” says the professional. It’s also low in energy, making it a sensible choice for people who find themselves watching their weight.

7. Offers 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 comprises a very good quantity of water. “It isn’t a substitute for plain ingesting water, however it might probably assist to maintain you hydrated,” says the professional.

Methods to take pleasure in jicama advantages?

To reap the jicama advantages, you’ll be able to add the vegetable to your food 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 might be blended with lime and chili powder to organize a wholesome salad.
• Grill its slices after brushing them with olive oil, and serve with a dip.
• You’ll be able to 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, hen or fish, and consumed in roasted type.

What are the unwanted side 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 every day. One cup of jicama is mostly high-quality for consumption. “However be sure your food plan comprises vitamins from assorted sources in balanced quantities,” says the professional. Earlier than making it a part of your every day food plan, check out its unwanted side 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 often called rotenone that has insecticide properties,” says the professional. Consuming them could result in vomiting.

Consuming root greens like jicama is sweet for you. You’ll be able to 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 sparsely. Additionally, seek the advice of a physician earlier than including the vegetable to your food plan if you happen to undergo from any underlying medical circumstances.