What is it?
Jicama (also known as Mexican yam, Mexican potato, yam bean) is a root vegetable originally from Mexico. It has a golden brown skin and starchy white flesh.
The skin is not edible. The flesh has a texture much like a water chestnut and a slightly sweet, nutty flavour, and is less starchy than a potato.
Key Nutrients
The vast majority of the calories in jicama come from carbohydrates. Jicama is high in fiber and vitamin C, and has decent amounts of folate, iron, magnesium, potassium and manganese.
Key Health Benefits
· Because it is relatively low in calories and high in fiber and water, it can be considered “weight-loss friendly” because it makes you feel full longer. The fiber may also help regulate blood sugar levels, protecting against developing insulin resistance.
· Not only high vitamin C, jicama contains vitamin E, selenium and beta-carotene, making it a great source of antioxidants. Antioxidants help protect against cell damage by counteracting free radicals, thereby reducing oxidative stress throughout the body. Oxidative stress has been linked to several chronic conditions including cardiovascular disease, cancer and cognitive decline.
· Jicama is beneficial for your heart. Fiber helps control cholesterol levels, potassium helps lower blood pressure, and iron is needed for healthy red blood cells. Jicama has also been shown to have anticoagulant properties (reduced risk of blood clots).
· Jicama’s high fiber and water content helps promote healthy bowel movements.
· Jicama also contains a particular type of fiber called inulin, which is a prebiotic (food for healthy bacteria in the gut). A healthy gut microbiome is needed for proper digestion, immune function, blood sugar management and many other aspects of health.
How to Eat It
Jicama can be eaten either raw or cooked. After removing and discarding the peel, it can be sliced, diced, julienned or cut into sticks. Cut slices into fun shapes for your kids.
Some ways to incorporate jicama into your diet:
· Raw sliced or in sticks, with hummus or guacamole for dipping
· Make jicama fries, adding some garlic or chili powder for flavour
· Julienned or shredded raw in a salad
· Diced raw into a fruit salad
· Add it to your stir-fry
Jicama is also one of the ingredients in our post-workout capsules (developed in conjunction with Martin from M’agine Fitness). The capsules aim to reduce the aches and pains most of us experience after a really good workout. Get in touch with me if you want to hear more about them!
If you want some recipes or more information on jicama, or have any other nutrition related questions, do not hesitate to reach out! maxine@maginenutrition.com
Here's the video for this episode!