8 Health and Nutrition Benefits of Jicama

Initially grown in Mexico, the Lima beans resembling Jicama can now be found in other parts of Asia and Philippines. Its juicy and crunchy, sweet and nutty flavor makes people compare it to the waterchesnut.

Jicama is globe-like vegetable root with golden-brown exterior and interior white packed with starch. The plant with this health-supporting root produces toxic beans that resemble Lima beans. Jicama has a mixture of tastes. Some people say it taste resembles a blend of pear and potato. Moreover, others link it to the water chestnut because of the close tastes. For that reason, Jicama is also called Chinese turnip, Mexican Potato, Mexican Water Chestnut and Yam Bean. Here are the health and nutrition benefits of Jicama.

Jicama Is Loaded with Nutrients

The nutritional value of jicama is high as carbs form the better part of its calorie content. A cup of Jicama has several minerals, including potassium, iron, magnesium, fat, proteins, and Vitamin C. Furthermore, calcium, pantothenic acid, riboflavin, Thiamine, copper and zinc are available in the root in small proportions. The calorie content of jicama is low with much fiber and water, which makes it preferred for weight loss. Available Vitamins C, E, and other important water solvable vitamins are antioxidants that boost various enzyme reactions.

Jicama Improves Heart Health

Several nutrients contained in jicama can help boost your heart health. The oil has the soluble dietary fiber that lowers levels of cholesterol by preventing the absorption of bile to the intestines. Similarly, it helps maintain the healthy cholesterol levels produced in the liver. Analysis more than 20 reports proved more fiber consumption lowers cholesterol. Moreover, potassium in jicama maintains the healthy levels of blood pressure while keeping the heart healthy at the same time. Minerals including iron and copper in Jicama boosts the health of red blood cells. One Jicama cup contains 0.78 mg of iron and copper 0.62 mg of copper that can work magic on your health.

Jicama is also rich source of nitrates. Studies show sufficient intake of nitrates from sources like vegetables enhances proper blood circulation and exercise. A related study also revealed right nitrates proportion in the body significantly reduces the blood clotting.

It Is Endorsed with Antioxidants

Protection of your body cell against damage is achieved by various antioxidants present in jicama. The antioxidants prevent oxidative stress by the free radicals. Chronic ailments such as cancer, cardiovascular as well as diabetes are much associated with oxidative stress. Therefore, taking foodstuffs rich in antioxidants like jicama gives you a better position of staying away from chronic diseases. These antioxidants can also prevent obesity, Alzheimer’s, and diabetes.

It Is Useful for the Gut Bacteria

Probiotic fiber inulin is abundant in jicama. It is useful to the body bacteria and results in numerous health gains. Incapacitation of the digestive system to inulin is strengthened by the ability of your gut bacteria to ferment it. Intake of foods rich in probiotics like jicama enables multiplication of health-supportive bacteria and suppression of ill-causing bacteria. According to research, your mood, body mass, and immune system are affected by the kind of bacteria present in your gut. Therefore, you can consider increasing your Jicama consumption to keep off from chronic diseases and kidney-related ailments.

It Improves Digestion

Increased intake of fiber-rich foods is useful in boosting stool bulk; therefore, it eases its movement along the digestive path. The fiber of about 6.4 grams is contained in 130 grams of jicama, which is enough for your daily demand. Studies show inulin contained in jicama is responsible for boosting bowel movement to a maximum of 31 percent for people with constipation. In addition, foods that contain much water provide your body with the fluids required. Jicama is rich in water, and this, therefore, eases constipation.

It Can Aid in Weight Loss

Many nutrients are present in jicama, although it has low-calorie content. People who take jicama are likely to feel full due to water and fiber content. Furthermore, fiber slows down the digestion process that improves blood sugar control resulting in steady blood sugar. Obesity is primarily caused by insulin resistance and comes about when your body cells become insulin insensitive. It hinders glucose from getting into your cells to generate energy. Glucose is therefore retained in the bloodstream, which increases the level of your blood sugar.

Furthermore, Jicama intake boosts insulin sensitivity. Hormones responsible for fullness are positively impacted by inulin present in jicama, making it useful in weight loss. With Jicama in your diet routine, you will always feel full in each meal you take while losing weight simultaneously.

Jicama Can Minimize Cancer Attack

Antioxidants present in jicama plays a key role in oxidizing free radical and offer your body cell protection against damage preventing   cancer risks. The presence of fiber also minimizes the chances of colon cancer risks. Additionally, the multiplication of guts’ healthy bacteria is made possible by jicama probiotics that, in turn, lowers cancer risks. Rat research has shown that the probability of colon cancer can be lowered by inulin fiber.

It Is More Versatile

You can either cook jicama or eat it raw, which can be widely used in many dishes. Slice the inner part of the jicama after removing the outer cover. It is additive to vegetable platter and salad. Also, it can be added to either pineapple or mango to make fruit salad.


As a foodie, there may be entertain spices you have not tasted. Among them can be Jicama, a vegetable root with high nutrition and health value. Antioxidants and other nutrients present in it aids in health gains like bettering digestion, reducing weight, and minimizing chances of ailments. It is mostly preferred to people with high sugar levels as well as diabetic patients. More interesting, however, it is natural spice that you can take without worrying about the side effects. For nutrition, anything with such benefits is worth trying. Therefore, as you visit your local grocery store for greens also remember Jicama. Buying and incorporating in your diet is the least your body can ask from you for a healthy living.

Marie Salbuvik

Dietician MS, Lund University, Sweden Nutrition plays an important role in human life. Eating habits are one of the factors that affect our health. There is often a misconception among people that nutritionists force a very restrictive diet, but that is not true. In fact, I don't ban any products, but I point out dietary mistakes and help change them by giving tips and new recipes that I've tried myself. I advise my patients not to resist change and to be purposeful. Only with willpower and determination can a good result be achieved in any area of life, including changing eating habits. When I don't work, I love to go climbing. On a Friday evening, you are most likely to find me on my couch, cuddling with my dog and watching some Netflix.