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10 benefits of jicama for the health of your body

KONTAN.CO.ID – JAKARTA. Jicama is often processed into masks to brighten facial skin. These 10 benefits of yam for body health.

Jicama, quite popular among the people of the country. This tuber which is sometimes referred to as fruit is indeed refreshing when consumed. Jicama contains a lot of water and tastes sweet.

Also Read: 2 Benefits of pineapple juice as herbal medicine

Apart from being consumed directly, jicama is also often used as a raw material for rujak.

Apart from that refreshing taste, jicama seems to have many health benefits.

Jicama nutritional content

Besides being rich in water, jicama is famous for its fiber content which is quite abundant.

Launching Medical News Today, jicama contains many nutrients that are beneficial to the body. The following is the nutritional content of jicama in 100 grams of raw materials:

  • 38 calories
  • 8.82 g carbohydrates
  • 1.80 g sugar
  • 0.09 g fat
  • 0.72 g protein
  • 4.90 g of fiber
  • 150 mg of potassium
  • 12 mg calcium
  • 20.20 mg of vitamin C

Seeing the nutritional content figures above, jicama can be included in the list of weight-friendly foods because it is low in calories and sugar.

Meanwhile, jicama is also reported to contain small amounts of vitamin E, thiamine, riboflavin, vitamin B6, pantothenic acid, calcium, phosphorus, zinc and copper.

The benefits of jicama for health

Various nutrients contained in jicama make this tuber good for daily consumption. The following are some of the health benefits of curvature:

1. Prevent disease

Launching the Health Line, jicama contains several antioxidants that can help the body prevent cell damage.

One cup (130 grams) of yam contains nearly half the daily requirement for antioxidant vitamins.

Apart from vitamin C, jicama also contains antioxidants in the form of vitamin E, selenium, and beta-carotene.

Antioxidants are known to be needed by the body to ward off free radicals, harmful molecules that cause oxidative stress.

Oxidative stress has been linked to chronic diseases including cancer, diabetes, cardiovascular disease and cognitive decline.

Fortunately, a diet high in antioxidant-rich foods such as jicama can help fight oxidative stress and may reduce the risk of developing chronic disease.

In fact, research has linked the antioxidants in fruit and vegetables to a lower risk of heart disease, diabetes, obesity and Alzheimer’s.

2. Improve heart health

Jicama has many nutrients which make it beneficial for improving heart health.

Jicama, among others, contains a large amount of soluble dietary fiber, which can help the body lower cholesterol levels by preventing bile from being reabsorbed in the intestines and preventing the liver from producing more cholesterol.

A review of 23 studies showed that increasing fiber intake significantly lowered total and bad cholesterol (LDL).
Jicama also contains potassium, which can help lower blood pressure by relaxing blood vessels.

For example, a study showed that potassium lowers blood pressure and protects against heart disease and stroke.

In addition, jicama can improve blood circulation because it contains iron and copper.

Both of these minerals are necessary for healthy red blood cells. One cup of curves can actually contain 0.78 mg of iron and 0.62 mg of copper.

Not only that, jicama is also a natural source of nitrates. Research has linked nitrate consumption from vegetables to improved circulation and better body performance.

Furthermore, a study in healthy adults showed that consuming 16.6 ounces (500 mL) of curved juice can reduce the risk of developing blood clots.

3. Smooth digestion

The fiber in yam is good for the digestive process. This fiber can make stools softer and easier to move through the digestive tract.

In addition, jicama also contains a type of fiber called inulin. A study shows that inulin can increase the frequency of bowel movements (BAB) by 31 percent in those who experience constipation.

Not only that, jicama is also rich in water, which can help relieve constipation.

4. Good for bacteria in the intestine

Jicama contains a lot of inulin, which is a prebiotic fiber. Prebiotics are substances that can be used by bacteria in the body and produce a number of health benefits.

Although the digestive system cannot digest or absorb prebiotics such as inulin, bacteria in the gut can ferment them.

A diet high in prebiotics has been reported to increase the population of “good” bacteria in the gut and reduce the number of unhealthy bacteria.

Research has shown that the type of bacteria in the gut can affect body weight, the immune system, and even mood.

Consuming prebiotic foods is also good for increasing the growth of types of bacteria that can reduce the risk of chronic diseases such as heart disease, diabetes, obesity, and kidney disease.

5. Prevent dehydration

Eating foods with high water content such as jicama can help you meet your daily fluid needs. Jicama is reported to contain high water content ranging from 86-90 percent.

6. Can reduce the risk of cancer

As explained earlier, jicama is proven to contain antioxidants vitamin C, vitamin E, selenium and beta-carotene.

These antioxidants can neutralize free radicals that can cause cell damage and cancer. In addition, jicama is a good source of dietary fiber.

Dietary fiber is well known for its protective effect against colon cancer.

A study shows that people who eat more than 27 grams of dietary fiber per day have a 50 percent lower risk of developing colon cancer, compared to those who eat less than 11 grams.

In addition, jicama contains a prebiotic fiber called inulin.
Prebiotics may reduce cancer risk by increasing the number of healthy bacteria in the gut, increasing the production of protective short-chain fatty acids and increasing immune response.

Apart from being a beneficial type of fiber, inulin has been shown to act as an antioxidant that protects the lining of the intestines.

7. Helps weight loss

Jicama is a nutrient dense food. These tubers contain many healthy nutrients but are still relatively low in calories. Jicama is also rich in water and fiber, which can help keep you full longer.

Jicama also contains the prebiotic inulin fiber, which has been linked to weight loss and has been shown to impact hormones that affect hunger and satiety.

Therefore, eating jicama may not only increase the type of gut bacteria that helps with weight loss, but can also help you feel fuller after eating.

8. Keeping blood sugar levels stable

Launching WebMD, jicama has a low glycemic index and high fiber.
This means, eating jicama as part of a healthy and balanced diet can help prevent spikes in blood sugar levels, which can make it a good choice for diabetics.

A 2015 study found that mice who took jicama extract had lower blood glucose levels than those that didn’t.
However, more research is needed to confirm this effect in humans.

9. Improve brain function

Even in small amounts, the content of vitamin B6 in jicama can be useful for improving brain and nerve function.

Vitamin B6 can also help the body produce red blood cells and convert protein into energy.

Not only that, the fiber and complex carbohydrates content of bengkoang are also good for maintaining smooth blood flow to the brain.

10. Good for skin health

The antioxidants in yam are useful for preventing the bad effects of free radicals, including on the skin, one of which is premature aging which is characterized by wrinkled skin.

For this benefit, jicama can also be used as a natural mask ingredient to maintain facial skin health. (Irawan Sapto Adhi)

Also Read: 5 Benefits of red betel leaves as herbal medicine

This article was published on Kompas.com with the title “10 Benefits of Jicama for Health”