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 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 similar to calcium, vitamin C, potassium, and magnesium. Additionally it is a great supply of fibre, and low in energy, making it helpful for individuals who wish to enhance their intestine well being, and shed some pounds. So, let’s discover jicama advantages together with its unintended effects.

Dietary worth of jicama

Based on 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 powerful dietary profile, it’s wholesome for you. Listed here are a number of the jicama advantages:

1. Good for intestine well being

Top-of-the-line jicama advantages is that it helps intestine well being. “It’s a wealthy supply of fibre, which is thought to help 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 setting in your intestine, and additional assist your digestive well being.

2. Could assist to handle diabetes

Kind 2 diabetes is related to excessive blood sugar or glucose ranges. Jicama might have helpful results on folks with kind 2 diabetes. It’s wealthy in inulin, a soluble fibre, that will decrease blood sugar stage, in line with analysis printed within the Journal Of Scientific Biochemistry And Vitamin in 2015.

3. Antioxidant results

This root vegetable has antioxidant results, due to vitamin C. “This vitamin may help to scale 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 combat off germs.

4. Good for the center

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

5. Could also be helpful for bones

Sturdy bones could also be the most effective jicama advantages. “It might assist to keep up bone mineral density, because it incorporates calcium, and phosphorus,” says the knowledgeable. Additionally, inulin that’s current in jicama can cut 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 greatest jicama advantages. “Since it’s excessive in fibre, it could possibly allow you to really feel full for a great period of time, and cut back urge for food,” says the knowledgeable. Additionally it is low in energy, making it a sensible choice 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 incorporates a great quantity of water. “It isn’t a alternative for plain consuming water, however it could possibly assist to maintain you hydrated,” says the knowledgeable.

Easy methods to get pleasure from jicama advantages?

To reap the jicama advantages, you possibly can 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.
• Recent slices of root vegetable will 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 possibly can eat it as a juice after combining it with a citrus fruit. This manner you’ll get a tangy and refreshing juice.
• This vegetable will also be mixed with beans, hen or fish, and consumed in roasted kind.

What are the unintended effects of consuming jicama?

Whereas there are a number of jicama advantages, don’t begin overconsuming them. Contemplating its dietary profile, you could consider consuming jicama every day. One cup of jicama is mostly positive for consumption. “However be sure that your food plan incorporates vitamins from diversified sources in balanced quantities,” says the knowledgeable. Earlier than making it a part of your every day food plan, check out its unintended effects:

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

Consuming root greens like jicama is sweet for you. You possibly can eat it uncooked or get pleasure from 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 in case you undergo from any underlying medical circumstances.