Jicama
Also indexed as: Mexican Potato
Jicama is great in salads, or cut in cubes and served with a squeeze of
lime juice or a dusting of chili powder.
Sometimes called Mexican potato, this root vegetable has a mildly sweet, elusive flavor,
and a crisp, moist texture. It looks something like a cross between a potato and a turnip,
with a thin brown skin, a round, turnip-like form and tail, and smooth white flesh.
Varieties
Jicama varies somewhat in size.
Buying and storing tips
Jicama can be found in the produce section of most health food stores, specialty markets,
and supermarkets. Look for heavy, dense roots and smooth skin. Store it in a cool, dry place;
too much moisture will cause mold.
Availability
Jicama is available from November through May.
Preparation, uses, and tips
Wash and peel just before using, as the flesh darkens when exposed to air. Add sliced or
grated jicama to salads, or cut it in cubes and serve it with a squeeze of lime juice and a dusting of chili powder. It’s a good
substitute for water chestnuts in stir-fry dishes.
Nutritional Highlights
Jicama (raw, sliced), 1 cup (100g)
Calories: 46
Protein: 0.86g
Carbohydrate: 10.6g
Total Fat: 0.11g
Fiber: 5.8g
*Excellent source of: Vitamin C (24mg)
*Foods that are an “excellent source” of a particular
nutrient provide 20% or more of the Recommended Daily Value. Foods that are a “good
source” of a particular nutrient provide between 10 and 20% of the Recommended Daily
Value.
Health benefits and concerns
Asthma
Vitamin C, present in fruits and
vegetables, is a powerful antioxidant and
anti-inflammatory. This anti-inflammatory activity may influence the development of asthma
symptoms. A large preliminary study has shown that young children with asthma experience
significantly less wheezing if they eat a diet high in fruits rich in vitamin C.
Bruising
Many Americans eat insufficient amounts of foods containing vitamin C; the disease caused
by vitamin C deficiency, scurvy, causes easy bruising. While very few people actually have
scurvy, even minor deficiencies of vitamin C can increase the incidence of bruising. People
who experience easy bruising may want to try eating more fruits and vegetables—common
dietary sources of vitamin C.
Capillary
fragility
Eating plenty of flavonoid- and vitamin C-rich fruits
and vegetables helps to support the structure of capillaries.
High
homocysteine
A controlled trial showed that eating a diet high in fruits and vegetables containing folic acid,
beta-carotene, and vitamin C effectively lowered homocysteine levels. Healthy people were
assigned to either a diet containing a pound of fruits and vegetables per day, or to a diet
containing 3 1/2 ounces (99g) of fruits and vegetables per day. After four weeks, those eating
the higher amount of fruits and vegetables had an 11 percent lower homocysteine level compared
to those eating the lower amount of fruits and vegetables.
Multiple sclerosis
(MS)
In one survey, researchers gathered information from nearly 400 people (half with MS) over
three years. They found that consumption of vegetable protein, fruit juice, and foods rich in
vitamin C, thiamine,
riboflavin, calcium, and potassium correlated with a decreased MS risk.
Health benefits and
concerns for vegetables
Many health benefits and concerns associated with this food are applicable to other
vegetables. Read about health benefits and concerns
for vegetables for a full description.
The information presented in this website is for informational purposes only and was created by a team of U.S. registered dietitians and food experts. Consult your doctor, practitioner, and/or pharmacist for any health problem and before using any supplements, making dietary changes, or before making any changes in prescribed medications.
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