In other countries jicama known as Turkish Mexican radish or a Mexican potato It is a spherical root vegetable with its golden-brown skin and starchy white interior. It is the root of a plant that produces beans, similar to lima beans.
Originally grown in Mexico, this plant has spread to the Philippines and Asia. It requires a long growing season without icing, so it grows in areas that are warm throughout the year.
Its meat is sweet and nutritious. Some describe its taste as a flavor between potato and pear. Some are water chestnutCompares with y.
What is Jicama?
Some people jicamaThough he thinks that it is a fruit, it is technically the root of a type of bean plant and a member of the legume plant family called Fabacea. Plant type name It has Pachyrhizus erosus.
jicamaIt consists of 86 percent to 90 percent of its water, so it is naturally low in calories, natural sugar and starch and therefore has a low value on the glycemic index.
jicamaIt is a good source of immune-boosting nutrients such as vitamin C, magnesium, potassium, and fiber.
Jicama plant It grows in warm, tropical areas, so it is used more in Central or South American cooking.
The plant itself is grown only for the inner fleshy part of the edible root because its bark, stem, and leaves are thought to have toxic properties.
Jicama Nutrition Value
Mexican radish It has an impressive nutritional profile.
Most of their calories come from carbohydrates. It contains very little protein and fat. Mexican radish It provides a significant amount of fiber as well as many important vitamins and minerals.
One cup (130 grams) Mexican radish It has the following nutrient content:
Calories: 49
Carbs: 12 grams
Protein: 1 grams
Fat: 0.1 grams
Fiber: 6.4 grams
Vitamin C: 44% of the RDI
Folate: 4% of the RDI
Iron: 4% of the RDI
Magnesium: 4% of the RDI
Potassium: 6% of the RDI
Manganese: 4% of the RDI
jicama It also contains small amounts of vitamin E, thiamine, riboflavin, vitamin B6, pantothenic acid, calcium, phosphorus, zinc and copper.
This root vegetable is low in calories, high in fiber and water, and is a weight-loss-friendly food.
Mexican radishis an essential water-soluble vitamin that acts as an antioxidant in the body and is essential for many enzyme reactions C vitamin It is also an excellent resource for
What Are the Benefits of Mexican Radish Jicama?
High in antioxidants
Mexican radishIt contains some antioxidants, which are beneficial plant compounds that help prevent cell damage.
One cup (130 grams) Mexican radishContains about half of the RDI for vitamin C antioxidant. It also provides the antioxidants vitamin E, selenium, and beta-carotene.
Antioxidants help protect free radicals against cell damage by countering harmful molecules that cause oxidative stress.
Oxidative stress has been associated with chronic diseases such as cancer, diabetes, cardiovascular disease, and cognitive decline.
jicama It can help fight oxidative stress and reduce the risk of developing chronic disease.
Strengthens immunity
A valuable source of prebiotics jicamaunique fiber molecules help balance the growth of bacteria in the intestines and colon.
A very large percentage of the immune system - over 75 percent - is actually stored in the GI system, so proper immune function is largely dependent on the delicate balance between the bacteria filling the microbiota.
2005 British Journal of Nutrition According to the results of his study, prebiotic phytonutrients containing inulin-type fructans have chemo-protective properties and may reduce the risk of colon cancer.
They do this by fighting the effects of toxins and carcinogens in the gut, reducing tumor growth, and stopping metastasis (spreading).
The researchers found that inulin-type fructans had natural cancer-fighting effects on pre-neoplastic lesions (ACF) or tumors in the colon of mice, particularly when prebiotics were given together with probiotics (called synbiotics).
jicama It is thought that eating can provide prebiotics that help protect against cancer due to intestinal flora-mediated fermentation and butyrate production.
Improves heart health
Mexican radishIt has many nutrients that are beneficial for heart health.
It contains a significant amount of dietary fiber that can help lower cholesterol levels by preventing bile from being reabsorbed in the intestines, preventing the liver from producing more cholesterol.
A review of 23 studies showed that increasing fiber intake significantly reduced total cholesterol and "bad" LDL cholesterol.
Mexican radish also helps lower blood pressure by relaxing blood vessels potassium It contains.
For example, one study has shown that potassium can lower blood pressure and protect against heart disease and stroke.
In addition, Mexican radishcan improve circulation as it contains iron and copper, both of which are necessary for healthy red blood cells. One cup contains 0.78 mg of iron and 0.62 mg of copper.
Mexican radish it is a natural nitrate source. Studies have linked vegetable nitrate consumption to increased circulation and better exercise performance.
Also, in a study in healthy adults, 16.6 grams (500 mL) Mexican radish juiceIt has been shown that the consumption of water reduces the risk of blood clots.
Supports digestion
Dietary fiber helps increase the amount of stool. These fibers move more easily in the digestive system.
One cup (130 grams) Mexican radishContains 6.4 grams of fiber, which can help meet daily needs.
In addition, jicamacontains a type of fiber called inulin. Studies show that inulin can increase the frequency of bowel movements by up to 31% in those with constipation.
Supports the health of gut bacteria
Mexican radish It is high in inulin, which is a prebiotic fiber.
PrebioticIt is a health-beneficial substance that can be used by bacteria in the body.
The digestive system cannot digest or absorb prebiotics such as inulin, but bacteria in the gut can ferment them.
A diet high in prebiotics increases the population of "good" bacteria in the gut and reduces the number of unhealthy bacteria.
Studies have shown that bacterial strains in the gut can affect weight, the immune system, and even mood.
Eating prebiotic foods promotes the growth of bacterial strains that can reduce the risk of chronic diseases such as heart disease, diabetes, obesity, and kidney disease.
Reduces cancer risk
Mexican radish, antioxidant vitamins vitamin C and E, selenium and beta carotene includes. Antioxidants neutralize free radicals that can lead to cell damage and cancer.
The second reason to use the Mexican radish It is a good source of dietary fiber. One cup (130 grams) contains more than 6 grams of fiber.
Dietary fiber is known for its protective effects against colon cancer. One study showed that those who consumed more than 27 grams of dietary fiber per day had a 11% lower risk of developing colon cancer compared to those who ate less than 50 grams.
The second reason to use the Mexican radish It contains a prebiotic fiber called inulin. Prebiotics can reduce the risk of cancer by increasing the number of healthy bacteria in the gut, the production of protective short-chain fatty acids, and the immune response.
Studies in mice have shown that consuming inulin fiber can protect against colon cancer. In addition to being a beneficial type of fiber, it has been stated that inulin acts as an antioxidant that protects the gut lining.
Supports bone health
jicamaThe oligofructose inulin helps bones stay strong because it increases mineral retention, suppresses the turnover rate of bone loss, and aids in the absorption of calcium into bones.
It also provides important nutrients such as potassium, magnesium, and manganese, which research shows is essential for proper bone mineralization and protection against bone loss or osteoporosis in later life.
Jicama Helps With Weight Loss
Mexican radish It is a nutrient-dense food. Despite the small amount of calories, it contains a large number of nutrients.
Mexican radish It is high in both water and fiber, which helps to induce a feeling of satiety.
In addition, Mexican radishThe fiber in it can help keep blood sugar stable. Fiber slows digestion, which helps prevent blood sugar levels from rising too quickly after a meal.
Insulin resistance It contributes significantly to obesity. As cells become less sensitive to insulin, it makes it harder for glucose to enter cells so that it can be used for energy.
Mexican radish It also contains the prebiotic fiber inulin, which has been shown to affect hormones that aid hunger and satiety, which aids in weight loss.
Because, Eating mexican radish Not only does it increase the type of gut bacteria that aid weight loss, it also makes you feel more full after a meal.
How to Eat Jicama?
Mexican radish It can be eaten raw or cooked and used in a wide variety of dishes.
After removing the hard, brownish crust, it can be cut into slices of white meat or cubes. Unlike other root vegetables such as potatoes with edible skins, the skins are difficult to digest and even contain a type of molecule called rotenone that should be avoided.
As a result;
Mexican radish it is a healthy food.
It is high in a variety of nutrients, fiber and antioxidants that may provide health benefits, including improving digestion, weight loss, and reducing the risk of disease.
The second reason to use the jicama It is delicious and can be eaten on its own or paired with many other foods.
