What are the health benefits of jicama vegetable?

What are the health benefits of jicama vegetable?



Jicama is known for being very healthy as it is included in the group of root vegetables. It is grown in Mexico and Asia. You can take a look at the benefits of Jicama, which we can say is very low in calories:

Jicama’s nutritional values ​​are quite impressive. Most of their calories come from carbohydrates. The rest comes from very small amounts of protein and fat. Jicama contains a significant amount of fiber as well as many important vitamins and minerals. 130 grams below nutritional values includes

  • Calories: 49
  • Carbs: 12 grams
  • Protein: 1 gram
  • Fat: 0.1 grams
  • Lift: 6.4 grams
  • Vitamin C: 44% of the RDA.
  • Folic acid: 4% of your daily need.
  • Iron: 4% of the RDI.
  • Magnesium: 4% of the RDA.
  • Potassium: 6% of the RDI.
  • Manganese: 4% of the RDI.

Jicama also contains small amounts of vitamin E, thiamine, riboflavin, vitamin B6, pantothenic acid, calcium, phosphorus, zinc, and copper. includes. This root vegetable is very low in calories and high in fiber and water, making it a weight loss aid. Just 130 grams contains 17% of the daily fiber requirement of men and 23% for women.

Jicama is also an excellent vitamin C, an essential water-soluble vitamin that acts as an antioxidant in your body and is essential for many enzyme reactions. is the source.

Jicama contains several antioxidants with beneficial compounds that help prevent cell damage. 130 grams of jicama contains almost half of the daily antioxidant and vitamin C needs. Also antioxidants, vitamin E, selenium and beta-carotene includes. Antioxidants help protect against cell damage by countering free radicals, which are harmful molecules that cause oxidative stress. Oxidative stress; with chronic diseases such as cancer, diabetes, cardiovascular disease and cognitive decline has been associated with.

Fortunately, like jicama antioxidants Diets rich in foods rich in foods can help fight oxidative stress and reduce the risk of developing chronic disease. Actually, investigations in fruits and vegetables antioxidants It has been linked to a lower risk of heart disease, diabetes, obesity, and Alzheimer’s.

Jicama has a large number of heart health ingredients. Significant amount of soluble dietary fiber that can help lower cholesterol levels by preventing bile from being reabsorbed in the intestines and also by preventing the liver from making more cholesterol includes.

Made 23 workshowed that increasing fiber intake significantly lowered total cholesterol and “bad” LDL cholesterol.

Jicama also contains potassium, which helps lower blood pressure by relaxing blood vessels. For example, a work It showed that potassium lowers blood pressure and protects against heart disease and stroke.

Additionally, jicama has the ability to improve circulation as it contains iron and copper, which are essential for red blood cells. 130 grams Jicima, 0.78 mg iron and 0.62 mg copper includes.

Jicama is also a natural nitrate source. Studieslinked nitrate consumption from vegetables with increased circulation and better exercise performance.

Also, it is made in healthy adults. workShowed that consuming 16.6 ounces (500 mL) of jicama water reduced the risk of developing blood clots.

Dietary fiber helps increase stool volume. This keeps your digestive system running smoothly. It helps. 130 grams of jicama, 6.4 grams of fiber, which can help you reach your daily goals includes.

Additionally, jicama contains a type of fiber called “inulin”. Studies have shown that “inulin” can increase the frequency of bowel movements by up to 31% in those with constipation. shows.

Jicama is also high in water, which can help relieve constipation. Foods with high water content, such as jicama, can help you meet your daily fluid needs. might help.

Jicama is high in inulin, a prebiotic fiber. Prebiyotikis a substance that can be used by the bacteria in your body and provides health benefits. Your digestive system is like inulin prebiotics While you can’t digest or absorb them, the bacteria in your gut can ferment them. A diet rich in prebiotics increases the population of “good” bacteria in your gut and reduces the number of unhealthy bacteria. decreases.

Investigationsshows that the strains of bacteria in your gut can affect your weight, immune system, and even your mood. Foods containing prebiotics food; It supports the increase of bacterial species that can reduce the risk of chronic diseases such as heart disease, diabetes, obesity and kidney disease.

Jicama; Contains antioxidants, vitamins C and E, selenium and beta-carotene. Antioxidants, free radicals that can lead to cell damage and cancer ineffective they make. Also jicama is a good lif is the source. Dietary fibers, to colon cancer They are known for their protective effect.

A studyshowed that those who ate more than 27 grams of dietary fiber per day had a 50% lower risk of developing colon cancer than those who ate less than 11 grams. Prebiotics, by increasing the number of healthy bacteria in the gut, increasing the production of protective short-chain fatty acids and enhancing the immune response cancer risk they can reduce.

In addition to being a beneficial type of fiber, inulin has been shown to act as an antioxidant that protects the gut lining. investigations by.

Jicama is a nutrient-dense food. Although it contains many nutritional value, it is a low calories has value. Since Jicama contains high proportions of both water and fiber, it helps your feeling of fullness last longer. Additionally, the fiber in Jicama can help keep your blood sugar stable. Fiber slows digestion, which can increase blood sugar levels. after dinner helps prevent it from rising too fast.

When your cells become less sensitive to insulin, it makes it harder for glucose to enter cells where it can be used for energy. Instead, glucose stays in your bloodstream, raising your blood sugar levels. Jicama has also been shown to affect hormones that have been linked to weight loss and affect hunger and satiety. prebiyotik Contains fiber inulin. Therefore, eating Jicama not only increases the type of gut bacteria that aid weight loss, but it can also help you feel more satiated after eating.

Jicama can be eaten raw or cooked and used in a wide variety of dishes. After removing the hard, brownish rind, the white flesh can be cut into slices or cubes. Here are some ways to add jicama to your diet:

  • Add it to your salads to provide an added crunchy feel.
  • Opt for a tropical fruit salad with mango, pineapple or papaya.
  • Cut it into thick slices and serve with a sauce like guacamole or hummus.
  • Serve with sesame oil and rice.
  • Serve with lemon juice and paprika for a spicy snack.

Reference: Melissa Groves. “8 Health and Nutrition Benefits of Jicama”. Retrieved from: https://www.healthline.com/nutrition/jicama-nutrition-benefits. (30 May 2018).


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