Jícama, also known as the Mexican yam or Mexican turnip, is a root vegetable that is gaining popularity around the world due to its incredible health benefits. Packed with various essential nutrients, vitamins, and minerals, jícama not only adds a delicious crunch to your dishes but also offers a range of health-boosting effects. From promoting digestion and aiding in weight loss to improving immune function and enhancing skin health, this humble tuberous vegetable is truly a nutritional powerhouse.

In this article, we will explore 13 key health benefits of jícama that you need to know, providing you with compelling reasons to incorporate it into your diet and enjoy its many advantages for your well-being.

Jícama, Image: freepik.com

Jicama Nutrition Facts

One cup (120g) of raw jicama slices provides 46 calories, .9g of protein, 11g of carbohydrates, and .1g of fat. Jicamas are a good source of vitamin C and fiber. The following nutrition information is provided by the USDA.

• Calories: 46

• Fat: 0.1g

• Sodium: 4.8mg

• Carbohydrates: 11g

• Fiber: 5.9g

• Sugars: 2.2g

• Protein: 0.9g

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Health Benefits Of Jicama

Jicama, also known as the Mexican yam or Mexican turnip, is a root vegetable that is packed with nutrients and offers a myriad of health benefits. This versatile and crispy vegetable is low in calories and high in fiber, making it a popular choice among health-conscious individuals. Here are 13 health benefits of jicama:

1. Weight loss: Jicama is very low in calories, with only 41 calories per 100 grams. It also contains a good amount of dietary fiber, which helps promote a feeling of fullness and reduces overeating.

2. Digestive health: The high fiber content in jicama helps regulate bowel movements, preventing constipation and promoting a healthy digestive system.

3. Heart health: Jicama is rich in potassium, a mineral that helps lower blood pressure and reduce the risk of cardiovascular diseases.

4. Immune system support: Jicama contains vitamin C, which is known for its immune-boosting properties. Adequate vitamin C intake can help strengthen the immune system and protect against common illnesses.

5. Anti-inflammatory effects: Jicama contains antioxidants and various bioactive compounds that have anti-inflammatory properties. These can help reduce inflammation in the body, which is often associated with chronic diseases such as heart disease, diabetes, and certain types of cancer.

6. Bone health: Jicama is a good source of calcium, magnesium, and vitamin K, all of which play a crucial role in maintaining strong bones and preventing conditions like osteoporosis.

7. Blood sugar control: The low glycemic index and high fiber content in jicama make it an excellent choice for individuals with diabetes or those looking to control their blood sugar levels. It helps regulate glucose absorption and prevents spikes in blood sugar.

8. Improved digestion: Jicama is rich in prebiotics, a type of fiber that promotes the growth of beneficial bacteria in the gut. This can improve digestion and absorption of nutrients, support a healthy gut microbiome, and reduce the risk of digestive disorders.

9. Skin health: The vitamin C content in jicama helps boost collagen production, which is essential for maintaining healthy and youthful-looking skin. Regular consumption of jicama can help improve skin elasticity and reduce the appearance of wrinkles.

10. Hydration: Jicama has high water content, which helps keep the body hydrated and supports various bodily functions.

11. Eye health: Jicama is a good source of vitamin A, which is essential for maintaining healthy eyesight and reducing the risk of age-related macular degeneration.

12. Energy booster: Jicama is a great source of complex carbohydrates, which provide a steady release of energy without causing blood sugar spikes or crashes.

13. Allergy relief: Jicama contains a compound called quercetin, which has anti-allergic properties and can help alleviate symptoms associated with allergies, such as sneezing, itching, and congestion.

Incorporating jicama into your diet can provide numerous health benefits. Whether you enjoy it raw in salads, sliced and dipped in hummus, or cooked in stir-fries, this nutrient-packed root vegetable is sure to enhance both your taste buds and well-being.

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5 Essential Facts About Jícama

Jícama, Image: freepik.com

1. Jícama, also known as the Mexican turnip or yam bean, is a root vegetable that belongs to the bean family.

2. It is native to Central America and Mexico, and is commonly consumed in these regions as well as in Asia and some parts of the United States.

3. Jícama has a crunchy texture and a slightly sweet and nutty flavor. It is often compared to an apple or water chestnut in taste and texture.

4. It is low in calories and fat, making it a healthy option for snacking. Jícama is also a good source of dietary fiber, vitamin C, and potassium.

5. The outer skin of jícama is thick and rough, but it can be easily peeled to reveal the crisp white flesh inside. It is often eaten raw in salads, salsas, or as a refreshing snack with lime juice and chili powder sprinkled on top.

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How To Select And Store Jícama?

Jícama, also known as a Mexican turnip, is a root vegetable that is commonly used in Mexican cuisine. It has a crunchy texture and a sweet, nutty flavor that makes it a popular snack or addition to salads and salsas. If you’re wondering how to select and store jícama, the following tips can help.

Selection:

When choosing jícama, look for one that is firm, has smooth skin, and is free of blemishes. The skin should be beige to light brown in color and feel slightly rough to the touch. A jícama that is heavy for its size is a good sign that it is juicy and fresh.

Storage:

Jícama can last up to a month if stored properly. It should be kept in a cool, dry place away from direct sunlight. If the jícama has been cut, store it in the refrigerator in a sealed container or plastic bag to prevent it from drying out.

Preparation:

Before preparing jícama, it should be washed and peeled. The exterior skin is tough and fibrous, but the interior flesh is crisp and juicy. Some people prefer to soak the jicama in cold water for a few hours to make it even crunchier.

Jícama can be sliced, diced, or cut into thin matchsticks and used as a healthy snack or added to salads and salsas. It can also be cooked by boiling, baking, roasting, or stir-frying, and used in recipes such as soups and stews.

Selecting and storing jícama is easy if you know what to look for. Choosing a firm, blemish-free jícama and storing it in a cool, dry place or in the refrigerator will keep it fresh for up to a month. Once peeled, jícama can be used in a variety of ways to add crunch and flavor to your favorite dishes.

Also-Read: 10 Amazing Health Benefits of Eating Beets

3 Nutritious and Easy Jicama Recipes for Healthy Eating!

Recipe 1: Jicama Salad with Lime Dressing

For this recipe, you will need:

• 1 medium jicama, peeled and julienned

• 1 cucumber, peeled and diced

• 1 red bell pepper, diced

• 1/4 red onion, thinly sliced

• Juice of 2 limes

• 2 tablespoons olive oil

• 1 tablespoon honey (or maple syrup for a vegan option)

• Salt and pepper to taste

• Fresh cilantro leaves for garnish (optional)

How to Prepare:

1. In a large bowl, combine jicama, cucumber, red bell pepper, and red onion.

2. In a small bowl, whisk together lime juice, olive oil, honey, salt, and pepper until well combined.

3. Pour the lime dressing over the jicama mixture and toss to coat evenly.

4. Let the salad marinate in the refrigerator for at least 30 minutes to allow the flavors to meld together.

5. Before serving, garnish with fresh cilantro leaves if desired. Enjoy the refreshing and nutritious jicama salad!

Recipe 2: Jicama Fries with Spicy Yogurt Dip

For this recipe, you will need:

• 1 medium jicama, peeled and cut into matchstick-sized fries

• 2 tablespoons olive oil

• 1 teaspoon paprika

• 1/2 teaspoon garlic powder

• 1/2 teaspoon cumin

• Salt and pepper to taste

• 1/2 cup plain Greek yogurt

• 1 tablespoon lime juice

• 1/2 teaspoon chili powder

• 1/4 teaspoon cayenne pepper (optional, for added heat)

How to Prepare:

1. Preheat the oven to 425°F (220°C) and line a baking sheet with parchment paper.

2. In a large bowl, toss the jicama fries with olive oil, paprika, garlic powder, cumin, salt, and pepper until evenly coated.

3. Arrange the seasoned jicama fries in a single layer on the prepared baking sheet.

4. Bake for about 20-25 minutes, flipping the fries halfway through, until they are golden and crispy.

5. While the jicama fries are baking, prepare the spicy yogurt dip. In a small bowl, mix together Greek yogurt, lime juice, chili powder, and cayenne pepper (if using).

6. Serve the jicama fries hot with the spicy yogurt dip on the side. Enjoy this healthy and satisfying alternative to traditional fries!

Recipe 3: Jicama Slaw with Avocado Lime Dressing

For this recipe, you will need:

• 1 medium jicama, peeled and julienned

• 1 carrot, peeled and grated

• 1/2 small red cabbage, thinly sliced

• 1/4 cup chopped fresh cilantro

• 1 ripe avocado

• Juice of 1 lime

• 2 tablespoons olive oil

• 1 clove garlic, minced

• Salt and pepper to taste

How to Prepare:

1. In a large bowl, combine jicama, carrot, red cabbage, and cilantro.

2. In a blender or food processor, combine avocado, lime juice, olive oil, garlic, salt, and pepper. Blend until smooth and creamy.

3. Pour the avocado lime dressing over the jicama mixture and toss until well coated.

4. Let the slaw sit in the refrigerator for at least 20-30 minutes to allow the flavors to meld together.

5. Serve chilled as a refreshing side dish or as a topping for tacos, burgers, or sandwiches. Enjoy the nutritious and flavorful jicama slaw!

Note: Feel free to adjust the seasonings and ingredients according to your taste preferences.

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Frequently Asked Questions

Now that you have a deep understanding of the benefits of Jícama (Pachyrhizus erosus) there might be some questions that must be bothering you. In the below section, we will try and answer some of the most commonly asked questions about Jícama.

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Summary

In Summary, Jícama is a highly nutritious and versatile root vegetable that offers numerous health benefits.

From boosting immune function and promoting weight loss to improving digestion and maintaining healthy skin, jícama proves to be a valuable addition to any diet.

Its high water content, low calorie count, and rich nutrient profile make it an excellent choice for those looking to improve their overall health and wellbeing.

Whether enjoyed raw, cooked, or in various recipes, jícama provides a delicious and refreshing way to boost health and add variety to your meals.

So, next time you’re looking for a healthy and tasty addition to your plate, don’t forget to reach for the jícama!