5 benefits of Jicama that will have you adding this vegetable to your grocery list ASAP

Jicama (Pachyrhizus erosus) is an interesting plant that is full of contradictions. It looks like a root vegetable and is often treated like one, but its technically a member of the bean family (and a type of vegetable) that grows above ground like a vine. It is native to tropical climates such as South America, so it also has other names such as yam bean and Mexican potato.

On the outside, the jicama has brown skin like a reddish potato, but is shaped like a turnip. The inner flesh is white. Given its resemblance to root vegetables, it seems like a friendly plant, but much of jicama is actually toxic to humans. You can eat the bulbous roots (sometimes called tubers), but not much else. Jicama has a rather mild taste that can best be described as a cross between an apple, a potato and a water chestnut. Some even describe it as having a milky flavor, although it is best known for its crunchy texture.

Although jicama is not what it seems, yes is good for you, according to the registered dietitians we spoke to. Here’s what they had to say about the nutritional benefits jicama has to offer.

Jicama benefits

Jicama is more than just a food that adds some much-needed crunch to your favorite recipes. In fact, the hearty legume has health benefits that can positively affect many parts of the body. Here are some highlights:

Jicama is high in dietary fiber

Of all the nutrients jicama provides, fiber is at the top. Adults generally need between 22 and 34 grams of fiber per day, but most Americans fall short of that threshold. This is where fiber-rich foods like jicama come in. A one-cup serving of raw jicama provides more than 6 grams of dietary fiber, according to the USDA. Depending on your needs, which can vary based on factors such as age and gender, one serving of jicama could provide up to 27 percent of your daily fiber needs.

Getting enough fiber has many health benefits, notes Lena Bakovic, RDN, a registered dietitian with Top Nutrition Counseling, but fiber is especially beneficial for your gut and heart health. Dietary fiber contributes to bowel regularity, and the prebiotics in jicama also help the growth of healthy gut bacteria, she says.

Jicama provides vitamin C which strengthens the immune system

Vitamin C is an ideal remedy to fight the common cold and other viruses. This is because it is an antioxidant known to support a healthy immune system. Citrus fruits and their juices are powerful sources of vitamin C, but so is jicama. One serving of jicama provides at least 20 percent of the daily value (DV) of vitamin C, says Bonnie Roney, RD, a registered dietitian in Tampa, Florida. It supports immune function, aids wound healing and even increases iron absorption.

Although jicama is rich in vitamin C, it also contains other antioxidants, such as flavonoids. As Roney points out, antioxidants protect cells from free radical damage. This could reduce the risk of disease.

Jicama could support a healthy heart

According to the CDC, heart disease is the leading cause of death in the United States. Two of the biggest factors for heart disease, high cholesterol and high blood pressure are also common among Americans.

One way to support heart health, Roney shares, is to eat more fiber- and antioxidant-rich foods like jicama. The fiber found in jicama can support heart health by lowering total and bad LDL cholesterol, he explains. Jicama has also been shown to lower blood pressure, while diets rich in antioxidants could reduce the risk of cardiovascular disease, according to a review.

Jicama is moisturizing

Jicama is made up of approximately 90 percent water. Jicamas’ high water content makes it a great snack and hydrating ingredient, says Mia Syn, RDN, a dietitian in Charleston. Adequate hydration is essential for overall health and helps maintain body functions such as temperature regulation and nutrient transport.

While water is the best source of hydration, fruits and vegetables also provide water, according to the American Heart Association. It’s especially important to stay hydrated when you’re exercising, but you should aim to get plenty of water throughout the day regardless. The average adult needs between 11.5 and 15.5 cups of fluids per day, which can come from both food and drink.

Jicama can support weight loss

Jicama has a satisfying crunch when you bite into it, so it’s often enjoyed as a snack. Syn notes that it’s also a good low-calorie snack. Jicama is low in calories and high in water, making it a good choice for those looking to control their weight, he explains. One cup of raw jicama has less than 50 calories, making it a good example of a high-volume food.

Jicama is also believed to help balance blood sugar levels. In an animal study, jicama prevented blood glucose spikes and excessive weight gain in mice fed a high-sugar diet. Although human studies are still warranted, jicama has a low glycemic index, making it considered suitable for people with diabetes.

How to Add More Jicama to Your Diet

Before you load up on jicama, remember that parts of the plant are not edible. Jicama skin, vines and beans are toxic. The root is the edible part, so separate it from the rest of the plant and peel it. The part that remains the white meat is the edible part.

There are many ways to enjoy jicama, but it is usually eaten raw or raw with some seasoning. In tropical countries where jicama is native, street vendors serve jicama sliced ​​and flavored with lime juice, salt, and chili powder. You can also add chopped or diced jicama to salads, or use sliced ​​jicama sticks as a container for your favorite dip. Roney recommends eating jicama raw as the vitamin C is more available without added heat.

However, you can also cook jicama. A popular way to cook jicama is in the oven or deep fryer. Cutting jicama into sticks and cooking them creates what is known as jicama chips. They are similar to potato chips, but the taste and texture will be slightly different. Jicama chips are also healthier than standard chips.

Jicama recipes to try

Ready for some jicama recipes that will get you hooked on this unique plant? Keep reading!

Shrimp marinated in coconut with cucumber and jicama

Since jicama is native to tropical countries, it blends wonderfully with Latin American flavors. This shrimp recipe calls for coconut milk, chili, and lime, so naturally it also calls for jicama. Shrimp are cooked, cooled, and marinated in the coconut mixture, then served with cucumber and jicama for a refreshing lunch or dinner.

Morelian gazpacho fruit salad recipe

This jicama recipe is inspired by the Mexican street food, Morelian gazpacho. It is a type of fruit salad that combines jicama with fruits such as mango, pineapple and watermelon, as well as finely chopped onion. The salad also contains orange juice and cheese, so it’s equal parts sweet, salty, and refreshing.

Jicama Fries

If you want to try cooked jicama, this recipe is for you. It’s a lower carb alternative to regular fries, but with the right seasoning, you’re not missing out. It’s quick to make, and aside from the jicama, you’ll likely already have the rest of the ingredients on hand.