7 Health Benefits Of Jicama You Must Know

What Is Jicama?

Jicama is a starchy root vegetable with thick, brown skin and is often compared to potatoes in terms of starch content. It has white, crunchy, and juicy flesh and is native to Mexico and Central and South Americas. Jicama contains carbohydrates, dietary fiber, 80%-90% water, and trace amounts of protein and lipids. It has low levels of saturated fat and sodium.

In a survey conducted on 378 participants (175 men, 203 women) about yogurt consumption, 97.35% expressed interest in having natural jicama yogurt, while 2.65% did not. Among those who buy yogurt, 51.06% do so for its nutritional value, 35.19% for a healthier lifestyle, 7.41% based on a doctor’s recommendation, and 6.35% for other reasons.

Trivia

Jicama is pronounced as “hick-uh-ma”. It is a Spanish word derived from Nahuatl (Aztec) xicama.

Here is the complete nutrient profile of Jicama.

Nutrient Profile Of Jicama

A hundred grams of raw jicama contains (1):

Fun Fact

A fully grown Jicama vegetable can weigh up to 50 pounds, but the fruit is harvested when it is less than 5 pounds.

All these nutrients and antioxidants in jicama can benefit your overall health in multiple ways. Let’s take a look.

Health Benefits Of Jicama

1. Reduces The Risk Of Diseases

The fiber in jicama can help with weight management and reduce inflammation, depression, and the risk of cardiovascular diseases (2). It contains calcium, phosphorus, magnesium, and iron, which are important for improving bone strength. They also serve as co-factors for many enzymes for carrying out various chemical reactions in the body.

Iron maintains the oxygen-carrying capacity of the blood (3). Vitamin C in jicama is an excellent antioxidant to boost the immune system and prevent infections and diseases (4). Vitamin C is also a superfood for the adrenals and probably the most important vitamin in times of stress (5).

2. Reduces The Risk Of Congenital Abnormalities

Folate plays an important role in the development of the fetus, and jicama contains 4% of the recommended daily value of folate. During pregnancy, inadequate folic acid intake may lead to congenital heart defects, obstructive urinary tract anomalies (conditions affecting the kidneys and urinary tract structure), limb deficiencies, orofacial clefts, and congenital hypertrophic pyloric stenosis (blockage of the gastric passage).

Sufficient intake of folate can help reduce the risk of these congenital anomalies. Adequate folic acid intake in adults is associated with a reduced risk of cardiovascular disease and some cancers (6).

3. May Help In Diabetes Management

Jicama is rich in inulin, a soluble fiber that reduces postprandial blood glucose levels. In addition, it has a low glycemic index making it a great choice for anyone struggling to balance their blood sugar (7). Jicama can also improve insulin sensitivity by inhibiting gluconeogenesis in the liver and maintaining plasma insulin levels (8). This may help in diabetes management.

4. May Reduce The Risk Of Cancer

Animal studies have shown that inulin has potential anticarcinogenic properties and significantly reduces the risk of colon cancer. In human cells, inulin-derived metabolites inhibit tumor cell growth and reduce other risk factors of cancer (9). Jicama extracts also contain inulin, which may have anti-cancer properties. However, more research is required to substantiate this claim.

5. Improves Bowel Movement

The insoluble fiber in jicama may help regulate bowel movements and reduce the risk of associated conditions like constipation, hemorrhoids, and other gastrointestinal conditions. Dietary fiber also lowers the risk of developing coronary heart disease, obesity, stroke, hypertension, and ulcers (10).

6. May Improve Skin And Hair Health

Jicama contains vitamin C, an antioxidant that improves skin and hair health when consumed. It prevents free radical damage to slow down premature aging, reduce hair loss, and promote healthy hair growth (11), (12), (13).

This vegetable is commonly eaten raw and has a slightly sweet, watery, and apple-like crunch. You can peel and eat jicama as it is or try these recipes at home.

7. May Act As A Prebiotic

Jicama, a root vegetable, serves as a good prebiotic source due to its high content of inulin fiber. This soluble fiber may act as a prebiotic, promoting the growth of beneficial gut bacteria like Bifidobacteria and Lactobacilli. Inulin remains intact through the digestive tract, reaching the colon undigested, where it serves as fuel for probiotics, aiding in digestive health and enhancing the gut microbiome’s diversity. In a study conducted using jicama extract as a prebiotic, it was found that it may enhance the effect of probiotics and has anti-diabetic potential (14). Incorporating jicama into salads, slaws, or as a crunchy snack provides prebiotic benefits, supporting a healthy gut environment and potentially contributing to improved overall well-being.

Check out some of the lip-smacking recipes in the section below and enjoy the goodness of jicama.

How To Cook And Eat Jicama: 3 Delicious Recipes

1. Baked Jicama Fries

What You Need

• 1 medium-sized jicama (cut into finger chips)
• 1 tablespoon of avocado oil
• ½ teaspoon of turmeric
• ½ teaspoon of garlic powder
• ½ teaspoon of onion powder
• ½ teaspoon of sea salt
• ¼ teaspoon of black pepper

Method

1. Preheat oven to 400°F.
2. Boil the jicama slices for 8-10 minutes.
3. Drain the water and allow the slices to dry.
4. Put them into a large bowl, add oil, turmeric, garlic powder, onion powder, salt, pepper, and mix.
5. Spread the fries onto a baking sheet.
6. Bake for 30 minutes and serve with guacamole or cheese dipping.

2. Grilled Chicken With Jicama Avocado Salsa

What You Need

• 1 small jicama
• 3 tablespoons of lime juice
• ¼ cup of freshly chopped cilantro leaves
• 1 finely chopped medium shallot
• 1 diced avocado
• 4 thin chicken cutlets
• 1 tablespoon of olive oil
• 1 teaspoon of smoked paprika

Method

1. Finely dice the jicama and combine it with lime juice, cilantro, and shallots.
2. Add the avocado, salt, and mix. Keep the salsa aside.
3. Preheat grill pan to medium-high.
4. Toss the chicken with the oil, smoked paprika, salt, and pepper in the pan.
5. Grill the chicken for 2–4 minutes on each side.
6. Serve it with salsa.

3. Crunchy Jicama Curry

What You Need

• 1 medium-sized diced jicama
• 2 medium-sized onion (chopped)
• 2 medium-sized tomatoes (chopped)
• 1 teaspoon of olive oil
• ½ tablespoon of turmeric
• ¼ tablespoon of coriander powder
• ¼ tablespoon of red chili powder
• ¼ tablespoon of cumin powder
• 1 cup of milk

Method

1. Add olive oil to a pressure cooker and sauté the onion for 5 minutes.
2. Add turmeric, jicama, and the rest of the ingredients and mix well.
3. Pressure cook it for 15 minutes.
4. Add milk and cook for another five minutes.
5. Serve hot with rice.

Here in this blog, the blogger, fascinated by the exotic jicama vegetable, shares the excitement of preparing a delicious salad with it. Describing the unique taste, she writes, “To me, it tastes like radish, pear, potato all at the same time. There is a nice sweetness and crunch to it which make the vegetable so exciting (i).”

Jicama is often compared with potato as they look similar and contain starch. However, both are different.

Jicama Vs. Potato

Jicama is safe to consume. However, you may experience side effects if you are allergic to it.

Side Effects Of Jicama

The seeds and stems of the jicama plant contain rotenone, a type of fatal toxin (15). Hence, avoid consuming any other parts of the jicama plant.

Jicama is safe when consumed in moderation. It contains fiber, which may cause the minor gastrointestinal issues mentioned below if consumed in excess:

• Abdominal pain
• Bloating
• Diarrhea
• Constipation

If you experience any of these side effects, drink plenty of water to relieve them. If the symptoms persist for more than two days, consult your doctor.

In rare cases, jicama may cause allergic reactions like:

• Itchy tongue
• Mild throat pain
• Stomach irritation and cramps

You may develop the symptoms within 30 minutes to two hours after consuming jicama. If you experience these, avoid consuming it, and consult a doctor for treatment.

Frequently Asked Questions

How much jicama can you eat a day?

You may consume a cup (130g) of sliced jicama every day. It contains just under 50 calories and 6.4g of fiber, which helps you meet your daily requirements.

Is jicama alkaline or acidic?

Jicama is alkaline.

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Silky MahajanMSc, CSN, CDE

   

Silky has been practicing nutrition for more than 14 years and is an active member of the Indian Dietetics Association (IDA). She has a masters degree in nutrition and dietetics and is a Certified Sports Nutritionist and Certified Diabetes Educator.   Under sports nutrition, she widely covers most nutrition aspects, such as carbohydrate loading, hydration strategy, energy, endurance, muscle building,...more

Aparna MallampalliHealth & Wellness Writer

 

Aparna is a professor-turned-content writer with over 5 years of experience in life sciences. Her passion for writing and interest in the healthcare and wellness industry pushed her toward a career in content writing. She has a master’s degree in microbiology from Osmania University, Hyderabad, and a diploma in nutrition from Fab Academy. She aims to use her knowledge of...more

Ravi Teja TadimallaSenior Editor

Ravi Teja Tadimalla is a senior editor and a published author. He has been in the digital media field for over eight years. He graduated from SRM University, Chennai, and has a Professional Certificate in Food, Nutrition & Research from Wageningen University. He has written over 300 articles about ingredients and their benefits for the skin, hair, and health. He...more

Payal KarnikSenior Health & Wellness Writer

Payal Karnik is a senior health and wellness writer and a Certified Health and Nutrition Life Coach. She is a biotechnology graduate from the University of Mumbai with a keen interest in writing and a natural curiosity for science. This formidable combination equips her with the knowledge to write research-backed health and wellness articles. She has also published a research...more