A tuber that many people say is 'bland' and won't be eaten turns out to be a cheap 'medicine' to increase immunity and prevent cancer

This root is not only a 'medicine' to increase immunity during the changing seasons but also helps regulate blood sugar and prevent colon cancer.

Unexpected benefits from jicama that you should know

Jicama (cassava) is a very familiar tuber to Vietnamese people, sold in all stores or food markets at extremely cheap prices. People often use jicama for snacks or to prepare some dishes such as salad, stir-fry, stew, etc. Compared to other fruits, jicama has a lighter taste, so many people criticize and do not like eating this tuber.

However, in terms of nutritional value and health benefits, jicama is not inferior to other fruits and vegetables.

Bean roots. (Photo: ST).

Nutritional value of jicama

According to Cleveland Clinic (America's leading health care system), 130g of fresh jicama contains: 49 calories; 12g carbs; 0g cholesterol; 0.1g fat; 6.4g fiber; 1g protein; 5mg sodium; 2.3g sugar.

Regarding nutritional composition, jicama also surprises when it contains up to 26.3 mg of vitamin C (44% daily value - DV); 195mg potassium (6% DV); 15.6mcg folate (4% DV); 0.78mg iron (4% DV); 15.6mg magnesium (4% DV); 16mg calcium (1% DV).

Health benefits of jicama

Not only rich in nutrients, jicama also has many health benefits, such as:

Add fiber and lose weight

Jicama is an excellent source of fiber and water for the body. 90% of the weight of jicama is water. According to Julia Zumpano, an American nutritionist, these two characteristics of jicama will prevent constipation and help the digestive system operate more smoothly.

Because fiber takes more time to digest, eating jicama will help increase the feeling of fullness in the body and support the weight loss process.

Jicama has a pleasant crunch when you bite into it, so it is often enjoyed as a snack. Mia Syn, a nutritionist in the United States, notes that it is a low-calorie snack. "Jicama is low in calories and high in water, making it a good choice for those who want to control their weight. One cup of raw jicama has less than 50 calories," she explains .

Nourish intestinal beneficial bacteria

Jicama is high in inulin, a type of insoluble fiber that the body cannot digest or absorb. However, inulin helps nourish beneficial bacteria in the digestive tract. One review found that inulin boosts the health of the gut microbiome. These microorganisms help with digestion and nutrient absorption.

Inulin in jicama is especially beneficial for people with digestive disorders. Many studies have shown that a healthy digestive system not only enhances physical health but also benefits mental health.

Contains many antioxidants, increases immunity, prevents disease

Vitamin C is an effective remedy against the common cold and other viruses. This is because it is an antioxidant known for supporting a healthy immune system. Citrus fruits and their juices are good sources of vitamin C, and so are jicama.

In 130g of jicama, there are more than 26mg of vitamin C, nearly half the recommended daily amount of vitamin C. In addition, jicama also provides vitamins A, E and selenium. These are all antioxidants, protecting the body from free radicals.

Free radicals are unstable molecules that can cause chronic inflammation and contribute to diabetes, heart disease, Alzheimer's and many other health conditions.

Antioxidants also strengthen the immune system, helping the body fight pathogens such as viruses, bacteria, and infections.

Jicama is a healthy snack. (Photo: ST).

Stabilize blood sugar

Jicama has a low sugar content but is high in fiber so it has a low glycemic index. Therefore, jicama is a healthy choice for people with diabetes or those who are monitoring their blood sugar levels.

Dietitian Zumpano explains: 'Fiber slows down the absorption of sugar into the blood, thereby helping to stabilize blood sugar. Consuming foods rich in fiber will avoid fluctuations in blood sugar.

Improve blood flow

The fiber content in jicama helps reduce cholesterol, prevent clogged arteries, and makes the heart healthier. In addition, the potassium content in jicama also helps regulate blood pressure, relax blood vessels, ultimately improving blood flow to and from the heart as well as protecting heart health.

Reduce the risk of colon cancer

A meta-analysis and review, published in 2018 in the Journal of Nutrition, showed the role of fiber in reducing the risk of colon cancer. Accordingly, adding more fiber to the diet will help prevent this cancer.

Jicama has high fiber content, especially 'gut-friendly' fibers.

May support a healthy heart

According to the World Health Organization (WHO), heart disease is the leading cause of death in most countries around the world. Two of the biggest factors that contribute to heart disease are high cholesterol and high blood pressure.

One way to support heart health is to eat more foods rich in fiber and antioxidants like jicama, Roney shares. "The fiber found in jicama may support heart health by reducing total and 'bad' LDL cholesterol," she explains . According to one review, jicama has also been shown to reduce blood pressure, in A diet rich in antioxidants can reduce the risk of cardiovascular diseases."

Be careful when eating jicama

According to WebMD, only the meat of this vegetable is safe to eat. Its bark, stem, leaves and seeds are poisonous. Some people allergic to jicama may experience skin reactions and itching in the throat, palate, and lips immediately after eating.