Abroad, the fans of healthy eating have idolized the jícama Also known as potato-mexicana, pelenga or nabo-mexicano, it is a tuber originally from Mexico, but still a little hard to find in Brazil.
However, the increase in its consumption has spread its cultivation, to the point that Asia has become the largest producer in the world.
Its flesh is juicy and crunchy, with a slightly sweet flavor reminiscent of apple and oilseed. With a texture similar to a pear, it can be used in sweet and savory dishes, raw or cooked. After removing the peel, the pulp can be used:
- In the vegetable salad;
- Combined with mango, pineapple, or papaya;
- Fry in olive oil;
Read also: 7 benefits of sweet potatoes for your health
Benefits of Jícama
Rich in nutrients
The tuber has many important vitamins and minerals. In addition, a significant amount of fiber. 130 grams of the food can be found:
Carbohydrates: 12 grams
Protein: 1 gram
Fats: 0.1 grams
Fiber: 6.4 grams
Vitamin C: 44% of the recommended daily intake (RDI)
Folate: 4% of RDI
Iron: 4% of RDI
Magnesium: 4% of RDI
Potassium: 6% of RDI
Manganese: 4% of RDI
However, this carbohydrate is low in calories and high in fiber and water, making it a favorable food for weight loss.
Jícama is antioxidant
Jícama contains several antioxidants, which are beneficial plant compounds that help prevent damage to cells by fighting free radicals, the molecules that cause oxidative stress.
Oxidative stress has been associated with chronic diseases, including cancer and diabetes, for example.
It offers a significant amount of soluble dietary fiber, so it can help lower cholesterol levels. It is also a source of potassium, which helps lower blood pressure.
In addition, it can improve circulation because it is abundant in iron and copper, both of which are necessary for healthy red blood cells.
It is rich in inulin, a prebiotic fiber that can be used by bacteria in the body, so eating prebiotic foods promotes the growth of types of bacteria that can lower the risk of chronic diseases such as heart or kidney problems.
Enhances weight loss
Jícama is rich in water and fiber, so, promotes satiety and inhibits hunger In this way, the fiber slows down digestion, which helps to keep blood sugar levels from rising.
Also read: Natural appetite suppressant foods