12 Surprising Benefits Of Jicama You Should Know
A crisp, hydrating root that fuels digestion, immunity, and everyday vitality.
Jicama (pronounced HEE-kuh-muh), also known as Mexican yam bean or Mexican turnip, is gaining popularity as a crunchy, hydrating, and highly nutritious root vegetable. Native to Mexico and Central America, jicama blends a refreshing taste, impressive health benefits, and culinary versatility—making it a valued addition to a balanced diet. Dive into the science-backed health benefits, nutrition facts, possible side effects, and simple ways to enjoy jicama every day.
What Is Jicama?
Jicama is an edible root vegetable with a papery brown skin and crisp white interior. Its taste is mildly sweet and nutty, drawing comparisons to apples, water chestnuts, and pears. Most commonly eaten raw for its crunch and juiciness, jicama is a staple in Mexican cuisine and is now cultivated globally in warm climates including Asia, Central America, and Africa.
Other names for jicama include:
- Yam bean
- Mexican potato
- Chinese turnip
- Mexican water chestnut
Jicama is a member of the legume family, though the only edible part is its tuberous root. The plant’s leaves, flowers, vines, and seeds are all toxic due to the presence of rotenone, a natural insecticide.
Nutritional Profile Of Jicama
Jicama stands out for its nutrient density, low calorie count, and high water and fiber content. Here’s a look at the nutrition found in a single cup (130g) of raw jicama:
| Nutrient | Amount per cup (130g) | % Daily Value* |
|---|---|---|
| Calories | 49 | – |
| Carbohydrates | 11.5g | – |
| Protein | 1g | – |
| Fat | 0.1g | – |
| Fiber | 6.4g | 20% |
| Vitamin C | 29% RDA | 29% |
| Folate | 4% RDA | 4% |
| Iron | 4% RDA | 4% |
| Potassium | 6% RDA | 6% |
| Magnesium | 4% RDA | 4% |
| Manganese | 4% RDA | 4% |
*Percent Daily Value is based on a 2,000-calorie diet. Individual needs may vary.
Top 12 Science-Backed Benefits Of Jicama
1. Promotes Digestive Health
Jicama is exceptionally high in dietary fiber, particularly inulin, a prebiotic fiber. Inulin feeds the beneficial bacteria in your gut, supporting your microbiome’s health and improving:
- Regular bowel movements
- Reduced constipation
- Enhanced nutrient absorption
- Gut barrier integrity
Consuming prebiotics like inulin has been linked to better digestion and a lowered risk of digestive disorders, such as irritable bowel syndrome (IBS).
2. Boosts Immune Function
Jicama is rich in vitamin C—one cup contains nearly 29% of your recommended daily intake. Vitamin C works as an antioxidant and supports:
- White blood cell production
- Immune cell function
- Protection against oxidative stress
Regular intake of vitamin C has been shown to strengthen immune defenses and lower the risk of infections.
3. Encourages Healthy Weight Management
Jicama is low in calories, high in fiber, and about 85% water, which helps with satiety and hydration. These factors make it an ideal food for:
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- Controlling appetite
- Assisting weight loss goals
- Reducing overeating
Eating more fiber-rich foods can support a healthy metabolism and simplify calorie control.
4. Supports Heart Health
Jicama contributes to cardiovascular wellbeing thanks to its fiber, potassium, and antioxidant content. Regular consumption may help:
- Lower LDL (bad) cholesterol
- Regulate blood pressure
- Reduce arterial inflammation
One study linked jicama juice consumption to lower blood pressure and decreased clotting, both of which reduce heart disease risk.
5. Stabilizes Blood Sugar Levels
With its low glycemic index and high fiber content, jicama moderates blood sugar spikes, making it a good choice for people with diabetes or those managing insulin resistance. The fiber slows sugar absorption and protects against rapid changes in blood glucose.
6. Acts As A Powerful Antioxidant Source
Jicama contains a range of antioxidants, including:
- Vitamin C
- Vitamin E
- Selenium
- Beta-carotene
These compounds help neutralize free radicals, protecting your cells from oxidative stress—the root cause of aging and chronic conditions like cancer, heart disease, and cognitive decline.
7. Improves Skin Health
The vitamin C in jicama also supports collagen synthesis, which is vital for maintaining skin elasticity and preventing premature aging. The antioxidants can help reduce skin inflammation and protect against sun damage.
8. May Reduce Risk of Cancer
Research suggests that the prebiotic fiber and antioxidants in jicama may lower the risk of several cancers, especially colon cancer, by:
- Promoting healthy gut bacteria
- Fighting inflammation
- Reducing DNA damage from oxidative stress
While more human studies are needed, preliminary findings are promising for cancer prevention.
9. Enhances Brain And Nerve Health
Jicama provides B vitamins, especially vitamin B6, which are crucial for neurotransmitter synthesis, brain function, and maintenance of healthy nerves.
10. Promotes Oral Health
The high vitamin C content contributes to healthier teeth and gums, helps heal wounds, and reduces inflammation associated with gum disease.
11. Keeps You Hydrated
Thanks to its high water content (~85%), eating jicama helps with hydration. Proper fluid intake supports digestion, circulation, brain function, and temperature regulation.
12. Highly Versatile And Easy To Add To Your Diet
Jicama is delicious raw or cooked and adapts to both sweet and savory recipes. Its refreshing crunch makes it a star ingredient in salads, slaws, and even fruit salads. You can also roast it like potatoes, stir-fry it, blend it into juices, or use it for dipping—making it an easy upgrade to boost the nutrition of any meal.
How To Select, Store And Use Jicama
How To Buy The Best Jicama
- Look for firm, smooth, and unblemished roots.
- Choose medium-sized jicama. Large roots may be woody.
- Avoid shriveled, cracked, or bruised tubers.
Storage Tips
- Store uncut jicama in a cool, dry place, away from sunlight—like potatoes.
- Once cut, wrap and refrigerate for up to one week.
- Do not freeze raw jicama, as it changes the texture.
Preparation and Safety
- Thoroughly wash and peel the skin before eating; never eat the skin, seeds, or leaves.
- Enjoy jicama raw for maximum crunch and nutrition.
- Try slicing into sticks for dipping, grating in slaws, or cubing for roasting or stir-fries.
Delicious Ways To Enjoy Jicama
- Raw sticks: Dip in hummus or guacamole for a low-calorie, hydrating snack.
- Fruit salads: Combine with oranges, watermelon, or pineapple for a sweet, crunchy boost.
- Slaws and salads: Shred or julienne jicama and toss with veggies and a zesty dressing.
- Stir-fries: Add chunks of jicama to Asian stir-fries for texture.
- Roasted: Cube and roast with olive oil and spices for a potato-like treat.
- Salsas: Dice and mix with mango, chili, and cilantro for a refreshing salsa.
- Wraps: Use thinly sliced jicama as a wrapper for tacos or spring rolls.
Possible Side Effects Of Jicama
- Allergic Reactions: Rare, but some may experience an allergy.
- Digestive Discomfort: Eating excessive amounts of fiber may cause gas or bloating.
- Toxic Parts: Only the root is edible. Jicama skin, vines, leaves, and seeds are not safe for consumption as they may contain rotenone, a natural toxin.
Frequently Asked Questions
Q: Is jicama good for people with diabetes?
A: Yes. Jicama’s low glycemic index, high fiber, and minimal sugar content help regulate blood sugar levels and make it suitable for diabetic diets.
Q: Can you eat jicama raw?
A: Absolutely. Jicama is most commonly enjoyed raw, where its juicy, crunchy texture stands out. Just peel the tough brown skin first; never eat the skin or seeds, as they are toxic.
Q: What does jicama taste like?
A: Jicama tastes slightly sweet, mild, and nutty. Many compare it to a cross between a potato, pear, or raw apple, with the texture of a water chestnut.
Q: Is jicama a good source of vitamins?
A: Yes. Jicama delivers significant vitamin C, some B vitamins (like folate and B6), potassium, magnesium, and essential antioxidants.
Q: How does jicama support gut health?
A: The fiber in jicama, mainly inulin, acts as a prebiotic, feeding beneficial gut flora, enhancing digestion, and supporting regularity.
References
- GetLabTest.com. “Jicama: Health Benefits and Nutritional Facts.”
- Healthline. “8 Health and Nutrition Benefits of Jicama.”
- WebMD. “Jicama: Nutrition and Health Benefits.”
References
- https://www.getlabtest.com/news/post/jicama-health-benefits-nutrition-facts
- https://www.healthline.com/nutrition/jicama-nutrition-benefits
- https://www.webmd.com/food-recipes/jicama-health-benefits
- https://www.medicalnewstoday.com/articles/324241
- https://advancedhealth.b-cdn.net/wp-content/uploads/2023/08/71-Aug-Jicama-handout.pdf
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