Jicama is a round, fleshy taproot vegetable of bean family plant. Its underground starchy root is one of the popular edible root vegetable grown in many parts of Central American, South Asian, Caribbean, and some Andean South American regions. It’s refreshing, crispy, ice-white fruit-like pulp is eaten raw or cooked in a variety of sweet and savoury dishes worldwide.
Some of the common names of this tuber are yam bean, Mexican water chestnut, Mexican turnip, sengkwang, yacon…etc. It is pronounced as hecama.
Jicama is a perennial vine plant growing vigorously under semitropical and tropical climates. It has similar growth characteristics as that of lima bean or any other bean species plant. The most distinguishing feature, however, is that it bears round, fleshy, turnip-like starchy edible root underneath the ground surface. Unlike other starch roots like potato, sweet potato wherein the peel may be eaten, jicama features thick dust-brown colour inedible skin. Inside, its white starchy flesh has crisp texture and fruit like succulent, sweet-starchy taste. Each tuber weighs about 250 to 1200 g.

There exist at least five cultivar types of Pachyrhizus species; however, the three popular cultivated varieties include Pachyrhizus erosus (Mexican yam bean), Pachyuhizus ahipa (Andean yam bean), and Pachyrhizus tuberosus (Amazonian yam bean, jíquima). P. erosus (‘jícama de leche’) or Mexican yam bean.. Another cultivar, P. palmatilobus, locally known as ‘jícama de leche’, has deeply lobed leaflets, a milky sap and less agreeable taste.

Health benefits

Jicama is very low calorie root vegetables; contains only 35 calories per 100 g. However, its high quality phyto-nutrition profile comprises of dietary fibre, and anti-oxidants, in addition to small proportions of minerals, and vitamins.

It is one of the finest source dietary fibre and excellent source of oligo fructose inulin, a soluble dietary fibre. The root pulp provides 4.9 mg or 13% of fibre. Inulin is a zero calorie, sweet inert carbohydrate and does not metabolize in the human body, which make the root an ideal sweet snack for diabetics and dieters.

As in turnips, fresh yam bean tubers are rich in vitamin C; provide about 20.2 mg or 34% of DRA of vitamin C per 100 g. Vitamin-C is a powerful water-soluble anti-oxidant that helps body scavenge harmful free radicals, thereby offers protection from cancers, inflammation and viral cough and cold.

It also contains small levels of some of valuable B-complex group of vitamins such as folates, riboflavin, pyridoxine, pantothenic acid and thiamin.

Further, it provides healthy amounts of some important minerals like magnesium, copper, iron and manganese.

Digestion: One of the most important elements of jicama is the high levels of dietary fibre that it contains. Dietary fibre helps to boost the bulk of stool, thereby helping it move through the digestive tract and reducing conditions like constipation. Furthermore, jicama is a rich source of a particular soluble fibre called oligo fructose inulin, which is a sweet, inert carbohydrate that does not metabolize into simple sugars. This means that for diabetic patients, jicama can be a great way to have some sweet food without worrying about the blood sugar fluctuation that is usually a result.

Immune System: There is a very large amount of vitamin C found in jicama; 100 grams of jicama is approximately 40% of our entire daily requirement for ascorbic acid. Vitamin C is an essential part of our immune system health and stimulates the white blood cells, which are the body’s first main line of defence against illness. Battling bacterial, viral, fungal, or pathogenic diseases is greatly helped by adding vitamin C to your body. Also, the antioxidant potential of vitamin C means that it helps in the fight against cancer by neutralizing the effects of free radicals that have been connected with heart disease and cancer. Free radicals are found in the body as a result of cellular metabolism.

Blood Pressure: As a rich source of potassium, jicama is able to help manage blood pressure, since it is a vasodilator and reduces the tension on blood vessels and arteries, thereby lowering the stress on the cardiovascular system. Potassium is also essential for maintaining fluid balance in opposition to sodium throughout the body, thereby keeping our bodies hydrated and functioning at a high level.

Circulation: The significant amounts of copper and iron found in jicama make it very good for maintaining the health of the circulatory system, since those two minerals are important elements of red blood cells. Without those components, people suffer from anaemia and low functioning of the organs that require fresh, oxygenated blood to properly function.

Brain Function: Vitamin B6 has been linked to increased brain function and cognitive abilities, and jicama has this vitamin is significant amounts. Furthermore, vitamin B6 is integral in breaking down proteins into usable amino acids and other forms of protein for humans. This maximizes the metabolic processes and efficiency of various organ systems.

Strong Bones: The levels of minerals like manganese, magnesium, iron, and copper found in jicama mean that this root vegetable can be a major booster for our bone mineral density. These minerals are essential for building strong, new bones and healing any damage to existing bones. This is also the best way to prevent the onset of conditions like osteoporosis, which millions of people suffer from all over the world.

Weight Management: Low-calorie foods are very important for those trying to lose weight, especially when those low-calorie foods are also packed with nutrients and dietary fibre to make your body feel full. Jicama only has 35 calories per 100 grams, and is clearly filled with nutrients and fibre. Jicama is an excellent snack to reduce your appetite and curb cravings, without gaining any weight or losing any nutritional benefits.

A Few Words of Caution: As mentioned earlier, the root of jicama is edible, but the rest of the plant is highly toxic. Be careful not to eat the seed pods, leaves, or vines. Other than that, jicama is a healthy choice that can bring you a number of benefits!