Jicama is a native Mexican vine commonly known as the Mexican turnip. It is a versatile, nutritious vegetable with vitamins A, C, and fiber. Learn more about Jicama's nutrition facts, vitamins and minerals, and health benefits. In addition, discover the different ways you can cook Jicama and use it in your favorite recipes. This nutritious, versatile vegetable is also good for the environment!
Jicama is a crunchy, mildly sweet root vegetable that's rich in fiber and low in calories.
What Is Jicama?
Jicama is an edible tuberous root native to Mexico. It is a pea family member and is commonly known as the Mexican turnip. This native plant is a tasty and nutritious way to eat various vegetables, including a great side dish for vegetarians.
Jicama is a low-calorie vegetable with a mild, nutty taste. Its high fiber content can help you feel full. It is also high in antioxidants, which can help fight cancer. It also helps lower blood pressure and reduce the risk of heart disease and stroke. This root can be found in many grocery stores and specialty markets and is a good addition to many healthy dishes.
The unique fiber and nutrient content of jicama help lower blood sugar and improve insulin sensitivity. This may lower the risk of cardiovascular disease and help diabetics maintain blood glucose levels. A study conducted in mice 2016 found that jicama extract significantly increased insulin sensitivity. In addition, the vegetable has a low glycemic index, which means it won't spike your blood sugar. It also contributes to weight loss by increasing satiety.
Jicama can be purchased year-round, although its peak season is in October. When buying jicama, make sure it's firm and free of blemishes. Once cut, jicama will begin to dry out, so you may want to store them in the refrigerator for up to two weeks.
Nutrition Facts of Jicama
Jicama is a root vegetable that is both delicious and nutritious. It contains a unique blend of nutrients and is rich in starch. It also contains calcium, potassium, iron, zinc, and manganese. The plant's seeds and stems are poisonous, but only the fleshy part of the vegetable is edible. It is also an effective natural insecticide, though you should never eat the skin.
Nutritional facts for 100 grams (3.5 ounces) of Jicama include:
- Calories: 38
- Lipids: 0.1 g
- Sodium: 4 mg
- Potassium: 150 mg
- Carbohydrates: 9 g
- Fiber: 4.9 g
- Sugar: 1.8 g
- Protein: 0.7 g
- Vitamin C: 20.2 mg
- Iron: 0.6 mg
- Magnesium: 12 mg
- Calcium: 12 mg
Vitamins and Minerals of Jicama
Jicama is an excellent source of various vitamins and minerals. It is low-calorie and rich in fiber and water. It also contains antioxidants, which can reduce the risk of various diseases. Some of the most important ones include vitamin C, E, and beta-carotene. These help the body fight free radicals, which cause oxidative stress. These free radicals have been linked to several chronic diseases.
Jicama contains healthy levels of B-complex vitamins, such as pyridoxine, thiamin, and riboflavin. It is also low in calories and may benefit heart health and blood sugar levels. This tropical tuber is a popular staple in Southeast Asia and other parts of the world.
Jicama is an excellent source of vitamin C and fiber. A half-cup serving of sliced jicama has only 50 calories but provides 6.4 grams of fiber - a valuable part of your daily fiber intake. Jicama also contains potassium and other essential nutrients.
Health Benefits of Jicama
Jicama is a great source of dietary fiber. Its high content of inulin fiber helps regulate bowel movements and prevent constipation. It is also high in antioxidants, which prevent oxidative damage and inhibit cancer growth. In addition to its high dietary fiber content, jicama has a low glycemic index, making it a good choice for people with diabetes.
Jicama contains high levels of vitamin C, which helps the immune system fight disease and prevent cancer. It also contains trace minerals, aiding digestion and improving overall health. Vitamin C stimulates the immune system and can reduce the risk of colon cancer and other diseases. Jicama is also rich in iron and copper, which are important for producing healthy red blood cells. Anemia can lead to weakness, exhaustion, and irritability without adequate nutrients.
Jicama is a versatile vegetable that can be eaten raw or cooked. It is low in calories and nutrients, making it a great food for people trying to lose weight. It is also low in fat and sugar, making it a good substitute for starchy vegetables. In addition to its nutritional value, jicama has an interesting side effect: it contains a chemical known as rotenone, a common insecticide. Unfortunately, rotenone is toxic to humans.
Side Effects of Jicama
While it's generally safe to eat, a few people might notice some side effects.
Digestive Issues
Eating a lot of jicama can cause stomach problems like bloating, gas, or cramps for those not used to high-fiber foods. This is because the fiber can be tough for the body to break down quickly.
Allergic Reactions
Although uncommon, some people may be allergic to jicama. Signs of an allergy can include itching, swelling, or skin irritation. If you're allergic to other root vegetables, it's best to be cautious with jicama.
Toxic Skin and Seeds
The skin and seeds of jicama contain a substance called rotenone, which can be harmful if eaten in large amounts. To avoid this risk, always peel the jicama before eating it and don't eat the seeds.
Jicama is a healthy and safe food for most people. However, to avoid potential side effects, it is important to prepare it correctly and eat it in moderation.
Tips for Choosing Jicama
When choosing jicama, it's important to pick fresh and flavorful. Here are some simple tips to help you find a good one:
Feel for Firmness
A fresh jicama should be firm. If it has soft spots or feels spongy, it may be old or starting to go bad. Press on the skin; it should feel solid and not give in easily.
Check the Skin
The skin should be smooth and dry. Avoid jicamas with deep cracks, cuts, or signs of mold. Minor scratches are normal, but serious damage can mean the jicama isn't in good shape.
Go for Medium Size
Medium-sized jicamas, around 4 to 6 inches wide, usually have the best taste and texture. Larger ones might be too tough and fibrous, while smaller ones could be less flavorful.
Feel the Weight
A heavier jicama means more water inside, making it juicier and crisper. It might be dried out if it feels light, which can affect its texture and taste.
With these tips, you can pick a fresh, tasty jicama perfect for your meals.
Tips on Including Jicama in Meal
Jicama is a starchy and sweet root vegetable that can be served raw or cooked. Its flavor is similar to that of potatoes and is mildly sweet and nutty. This vegetable is also low in calories and carbohydrates, making it a good addition to salads, soups, and slabs.
To prepare jicama, cut it in half from the widest part and peel it carefully, following its natural lines. The interior of a jicama is white and does not discolor when exposed to air, so do not worry about using a vegetable scrubber or a cloth soaked in water.
To prepare jicama, wash it thoroughly under cool water. Use a sharp knife or vegetable peeler to remove the tough outer skin. Once peeled, slice the jicama into thick or thin sticks. If you don't want to peel it, place it in lemon juice for a few days to keep it fresh and edible.
You can also store jicama in the refrigerator. If stored properly, it will keep for two to four weeks. However, it will lose its freshness if it becomes damp and moldy. If you store a jicama in the refrigerator, wrap it well in plastic. Otherwise, you'll risk wasting it.
