Jicama Nutrition Facts – Calories, Vitamins, Minerals. Jicama is a root vegetable with many nutritional benefits, and is also known as the Mexican yam bean or the Mexican turnip, and it is a vegetable native to South and Central America, though also grown in South Asia and the Caribbean.
Jicama – Scientific name and various facts
Jicama belongs to the bean family plants, and its scientific name is Pachyrhizus erosus. It’s a vegetable that needs the weather conditions of the semitropical and tropical climates to grow, meaning it is favored by frost-free, warmer climates and the medium amount of rain.
- Jicama is usually planted from seeds, in which case it grows in about five to nine months, but also from smaller roots, taking about three months to harvest following this procedure.
- As a root vegetable of a climbing legume with very big tuberous roots, it is similar in texture to turnip, having a crisp, solid flesh and a thick and tough skin.
- It is different to yams in that its skin is not edible but actually toxic, Jicama containing the chemical agent rotenone, which is used as an insecticide, and pesticide when extracted.
Jicama – Nutritional profile per 100 grams
Low in calories – 38 per serving, Jicama is a fat-free root vegetable with zero cholesterol.
It is also low in sodium, containing merely 4 milligrams per serving. It is a good source of dietary fiber, providing 20 percent of the daily recommended value and an excellent source of vitamin C, again providing 20 percent of the daily recommended amount.
Vitamins Minerals
Vitamin A 21 IU Calcium 12 mg
Vitamin C 20.2 mg Copper 0.048 mg
Vitamin E 0.46 mg Iron 0.60 mg
Vitamin K 0.3 µg Magnesium 12 mg
Folates 12 µg Manganese 0.60 mg
Niacin 0.200 mg Zinc 0.16 mg
Pantothenic acid 0.135 mg Potassium 150 mg
Pyridoxine 0.042 mg
Riboflavin 0.029 mg
Thiamin 0.020 mg
Jicama – Health Benefits
- Rich in vitamin C, jicama protects against damage caused by free radicals and is thus a power food against mild conditions such as cold and serious conditions such as inflammation and cancer. Vitamin C also supports eye and skin health and boosts the immune system.
- Because they contain no cholesterol and are fat-free, plus low in sodium Jicama roots support weight loss and help maintain proper weight.
- High in fiber, particularly soluble fiber the vegetable lowers cholesterol and favors healthy digestion.
- Providing about 22 percent of the daily recommended iron value, jicama is an energy boosting root vegetable while also ensuring red blood cells production and that they receive plenty of oxygen.
- Jicama supports overall health due to being nutrients-rich and containing relevant compounds such as potassium, vitamin B6, copper, magnesium, and manganese.
- Because it contains potassium in relevant amounts, jicama is a helpful food for managing blood pressure.
- Moreover, the copper and iron amounts help maintain the health of the circulatory system, optimizing blood circulation in the body.
Jicama – Storage and uses
Jicama is nowadays commonly found in grocery stores and supermarkets, but the vegetable is sold generously during spring and summer.
Easy to store, jicama has a very good shelf life, resembling potatoes. Therefore, they are best kept in cool and dry places where they should last for up to four weeks.
When purchasing, jicama should be firm and well-formed, surface cuts and bruised skin-vegetables reducing shelf life, so these should be avoided or consumed right away.
Jicama can also be cut or sliced and stored in the refrigerator. It can be consumed raw with oil and flavors or cooked and added to stews, soups, seafood meals and various others. Sweet and fruity, jicama pairs well with pineapple, carrot, and orange.