✓ Evidence Based

Jicama: Nutrition, Health Benefits, and Potential Risks

Jicama is a root vegetable that originated in Mexico and parts of Central America. It is also called by the names yam bean, Mexican potato, or Mexican turnip.

This delicious root vegetable has a crunchy texture with a mildly sweet flavor, making it a great addition to many dishes such as salads and stir-fries.

Not only is jicama extremely tasty, but it is also an incredibly nutrient-dense food that supplies the body with a variety of health benefits when eaten regularly.

Note: The root of the jicama plant is the only part that should be consumed. The other parts of this plant (leaves, stems, and seeds) contain toxic compounds (rotenone), which can be poisonous if eaten (1).

History and Facts

Jicama is a root vegetable from the legume family with papery brown skin and moist white flesh. It is crunchy and juicy, like a mix between an apple and a potato, and has a mild sweetness.

Jicama was first grown in Mexico. Since then, it has spread worldwide due to its success in warmer climates. The plant itself grows bean pods that look very similar to those of the lima bean. This may be surprising to many since the pods and the rest of the plant are toxic and should not be eaten.

Nutrition Facts

Not only is jicama delicious, but it is also extremely nutrient-dense! It contains numerous vitamins, minerals, and healthy plant compounds that help promote health throughout the body.

Macronutrients

In one cup (130 grams) of jicama, there are (2):

  • Calories: 49 kcal
  • Protein: 1 gram
  • Fat: 0.1 grams
  • Carbohydrates: 12 grams
  • Fiber: 6.4 grams
  • Sugars: 2.3 grams

Jicama is an excellent food for weight control due to being low in calories and high in fiber. Foods that are high in fiber tend to promote satiety because the fiber takes longer to digest and thus reduces overall calorie intake (3). Jicama also provides inulin, a soluble fiber that is a prebiotic (4).

Jicama is low in calories but high in fiber and water content, making it a great food to consume for weight loss.

Vitamins and Minerals

Jicama is a great source of:

  • Vitamin C: 26.3 mg (44% of the Daily Value – DV)

Vitamin C is a potent antioxidant that has major involvement in immune system support, skin health, and wound healing (5).

Jicama also provides other nutrients that contribute to general well-being:

  • Folate: 15.6 mcg (4% DV)
  • Iron: 0.78 mg (4% DV)
  • Magnesium: 15.6 mg (4% DV)
  • Potassium: 195 mg (6% DV)
  • Manganese: 0.078 mg (4% DV)
  • Calcium: 15.6 mg (2% DV)
  • Phosphorus: 23.4 mg (2% DV)

Minerals such as potassium and magnesium are excellent for muscle function, heart health, and bone health (6)

Antioxidant Plant Compounds

Jicama possesses several plant compounds with antioxidant characteristics (7), such as:

  • Total phenolic content: 11.97 mg GAE/g extract
  • Flavonoid content: 9.93 mg QE/g extract
  • Vitamin E: 0.598 mg (4% DV)
  • Beta-carotene: 16.9 µg (8% DV)

These antioxidants alleviate oxidative stress and decrease the risk of chronic illnesses (8). They can also help protect your cells from damage and shield against various diseases.

Health Benefits of Jicama

If you give jicama a try, you may experience the following health benefits:

1. Promotes Digestive Health

Jicama is an excellent source of fiber, with one serving (one cup) containing 6.4 grams of fiber. The fiber in jicama is primarily inulin, a prebiotic that helps maintain a healthy gut by nourishing the good bacteria in your digestive system (9). A healthy gut has increased immune function and may reduce the risk of chronic disease.

One of the roles of dietary fiber is to bulk up the stool to help create regular bowel movements and avoid constipation. Studies have found that inulin can increase stool frequency and enhance stool consistency (10).

Summary: The fiber content of jicama helps in maintaining proper digestion, reducing constipation, and enhancing the gut microbiome.

2. Can Help With Weight Management

Due to its high fiber and water content, jicama can aid in promoting feelings of fullness, which may lead to consuming fewer calories throughout the day (3).

The inulin fiber in jicama may also influence hormones that regulate hunger, such as peptide YY and ghrelin, potentially leading to decreased food intake.

Furthermore, fiber-rich diets have been shown to decrease the risk of obesity (3). So by incorporating jicama, you may have an easier time managing a healthy weight.

Summary: Jicama may help manage weight by helping you feel full and naturally controlling your appetite.

3. Aids in Blood Sugar Management

Jicama has a low glycemic index (GI) of 25, which indicates that it does not make blood sugar levels rise rapidly (4).

In an animal study, diabetic mice who received jicama extract demonstrated decreased levels of blood glucose and better insulin responses (11).

While further human studies are necessary to verify these benefits, consuming low-GI foods such as jicama may help modestly enhance blood sugar control.

Summary: Jicama may help improve blood sugar levels because it is a low-glycemic index carbohydrate source and may enhance insulin sensitivity.

4. Boosts Heart Health

Jicama contains nutrients that can help support heart health. The fiber in jicama may help reduce cholesterol levels. Fiber binds to bile acids and encourages their excretion. The liver uses cholesterol to make more bile acids, which can reduce LDL cholesterol levels in the blood (12, 13).

Jicama is also a good source of potassium. This mineral is essential for maintaining healthy blood pressure and relaxing blood vessels while offsetting sodium levels in the body (6). Adequate potassium levels have also been linked to a reduced risk of stroke.

Moreover, jicama contains a decent amount of nitrates, which convert into nitric oxide in the body. Nitric oxide works to enhance blood flow, open up the blood vessels, improve exercise performance, and may even lower blood pressure (14).

One study found that regular consumption of jicama juice helped to decrease diastolic blood pressure and prevent the aggregation of blood platelets (15).

Summary: Nutrients in jicama support heart health by lowering cholesterol, reducing blood pressure, and improving circulation.

5. Rich in Antioxidants

Jicama contains several antioxidants, including vitamin C, vitamin E, selenium, and beta-carotene (7). Antioxidants assist the body in decreasing oxidative stress, which has been associated with heart disease, cancer, and diabetes (5).

By neutralizing free radicals, antioxidants help cells function properly and may even help decrease inflammation. Scientific studies have linked the consumption of antioxidant-rich foods like jicama to a reduced risk of chronic disease (16).

Summary: The antioxidants in jicama can help protect against cell damage and reduce the risk of chronic diseases.

6. Improves Immune Function

The vitamin C content in jicama enhances the immune system by promoting white blood cell production (5).

Another research noted that the fiber from jicama enhanced immune response by stimulating an increase in antibodies and immune cells (17).

Ultimately, a well-functioning immune system lowers the chance of infections and sickness.

Summary: Consuming jicama consistently can aid the body in fighting off illness.

7. Can Help Bone Health

Jicama possesses phosphorus, magnesium, and calcium. These are the minerals that play a role in bone formation and bone strength.

Some studies also indicate that inulin-type fructans may enhance the absorption of calcium and magnesium. This may, in turn, help increase bone density and reduce the risk of osteoporosis (18).

Summary: The minerals and prebiotics in jicama combine to help maintain bone strength and reduce the risk of osteoporosis.

8. May Reduce Inflammation

Over time, chronic inflammation has been associated with heart disease, diabetes, and even cancer. The antioxidants in jicama may help combat inflammation in the body (19).

Incorporating jicama or other anti-inflammatory foods into your diet is helpful in reducing the risk of inflammatory diseases. One animal study on jicama demonstrated its anti-inflammatory effects in mouse models of colitis and colon cancer (20).

Summary: Jicama contains anti-inflammatory properties, which may lower the risk of inflammation-related chronic diseases.

Warnings and Side Effects

Although jicama is generally safe to consume, there are some factors to consider.

Toxicity of Seeds and Other Plant Parts

The seeds, leaves, and stems contain toxic substances called rotenone, which can adversely affect mitochondrial function. Eating these parts of the jicama plant may lead to significant health concerns, including neurotoxicity and even fatalities (1, 21, 22).

Warning: Discard all parts of the plant except the root, which is the only part that should be consumed. The rest can be poisonous.

Allergic Reactions

Allergic reactions may occur in some individuals after consuming jicama (23). The most common symptoms include itchiness and/or swelling of the mouth, lips, and throat. If any of these occur, discontinue consuming jicama and seek advice from a healthcare provider before reintroducing it into your diet.

Risk of Foodborne Illness

Like any other food, cut jicama can contain harmful bacteria if mishandled. Certain bacteria, including Salmonella and Shigella, may persist on jicama left at room temperature (24).

To minimize the risk:

  1. Keep jicama slices refrigerated.
  2. Eat within a few days.
  3. Before cutting and handling jicama, ensure your hands and utensils have been properly washed.

Ways to Add Jicama to Your Diet

Jicama is incredibly versatile and can be easily added to your diet in the following ways:

  1. Raw: Once peeled (and rinsed), you can cut jicama into sticks and enjoy them as is. Many find it delicious plain, but several also prefer it with lime juice and salt, as it’s eaten in some regions of Mexico.
  2. Toss in Salads: Incorporate it into a salad for some extra crunch. Jicama mixes well with other greens and citrus fruits.
  3. Dips: Consider jicama slices as a substitute for chips when dipping them into hummus, guacamole, or salsa.
  4. Stir Fries: Add jicama for additional crunch. It is known to soak up various flavors and stands up to heat pretty well while cooking.
  5. Salsas and Slaws: Include it in fresh salsas or in coleslaw for topping tacos. It is incredibly satisfying with its crunch and complements other components well.
  6. Baked or Broiled: Slice jicama into wedges and bake them for a low-calorie substitute for potato wedges.
  7. Blend into Smoothies: Mix small chunks of jicama into a fruit smoothie for an extra boost of fiber without changing the taste too much.

Conclusion

Jicama is high in nutrients. The fiber, vitamins, minerals, and antioxidants it contains are excellent for your health in several ways.

As with any diet changes, consult a healthcare provider for individualized guidance tailored to your needs and preferences if you plan on incorporating jicama.

With the addition of more of this crisp veggie to your diet, you’re likely to notice some improvements in your health.