Health Benefits of Jicama

Jicama (Pachyrhizus erosus) is a climbing herb that produces tuberous roots weighing up to nine pounds. It belongs to the Fabaceae (legume) family. Jicama is also known as yam bean, Mexican turnip, shankhalu (in Bengali), singkamas (in the Philippines), kuzu-imo (in Japan), and bang kuang (in Korea and China).

The root vegetable has a brown, fibrous outer tissue, which is peeled before eating, and starchy white flesh. It’s similar to white potatoes, but with fewer calories and carbohydrates. Jicama is typically consumed raw and has a mild, marginally sweet, slightly nutty flavor.

In a recent research review, the plant was noted for its antioxidant and anti-aging effects and ability to support immune function and protect against chronic diseases. Although scientists call for more studies in humans, they refer to jicama as an underutilized plant.

Rich in Antioxidants

Jicama is known for its antioxidants, including flavonoids. Antioxidants are associated with immune support and protection against inflammation, aging, and chronic disease.

Antioxidants act like bodyguards to protect cells from attacks by compounds called free radicals. Free radicals are formed naturally in the body and from exposure to cigarette smoke and other environmental pollutants. At high levels, they lead to a state of oxidative stress and can damage all major cell components, including DNA, which may play a role in the development of cancer and other health conditions.

Antioxidants interact with and neutralize free radicals, which prevents them from causing damage. For this reason, antioxidants are also known as free radical scavengers.

May Protect Heart Health

Heart disease is the leading cause of death for men and women in the United States. Nutrients found in jicama may offer some heart protection.

For example, studies have shown that flavonoids, antioxidants found in jicama, are linked to reduced risk of and death from heart disease among adults in Europe and the U.S.

One research review found that while antioxidant supplements were not beneficial for heart disease prevention, the consumption of antioxidants from foods, like jicama and other plants, were linked to reduced risk. The association is likely due to inflammation reduction, free radical neutralization, and the prevention of artery hardening.

Fiber is another nutrient in jicama tied to heart protection. A comprehensive research review concluded that while longer term studies are needed, a higher fiber intake was associated with reducing three heart disease risk factors: total cholesterol, LDL (bad) cholesterol, and diastolic blood pressure (DBP), which is the bottom number. 

In one small study, 30 volunteers were randomly divided into three groups of 10 subjects per group. Each group was asked to drink 500 ml (16 ounces) of freshly prepared jicama juice, guava fruit juice, or water daily. Researchers found that the jicama juice lowered DBP and resulted in changes that may reduce blood clot formation, another heart disease risk factor.

Supports Gut Health

Jicama may support healthy digestion and overall gut health due to its fiber content and ability to foster a healthy gut microbiome, the population of microbes that live in the digestive tract.

Jicama contains a type of fiber called inulin, which has positive effects on bowel function, including improved stool frequency, consistency, and hardness.

Inulin is also a prebiotic, which means it feeds beneficial probiotic bacteria in the gut, including Bifidobacterium and Lactobacillus. It has also been shown to improve intestinal barrier function, which is important for preventing harmful substances from being absorbed from the digestive tract into the bloodstream. In addition, inulin has been shown to protect the colon through its antioxidant effects.

Supports Immune Function

Jicama supports immune function in a few key ways. The plant protects against infections due to its natural antioxidant, antiviral, and antifungal properties. It’s also rich in vitamin C, an antioxidant and vitamin needed for healing and immune function. Vitamin C deficiency results in impaired immunity and higher susceptibility to infections.

Gut microbiome changes triggered by fiber from foods like jicama have also been shown to protect against infection through anti-inflammation and the reduced growth of pathogenic or harmful bacteria. 

Dietary fiber intake in adult Americans has been inversely linked to the risk of death from respiratory and infectious diseases. In one study, for each 10-gram increase in dietary fiber per day, the risk of death from infectious and respiratory diseases decreased by 34% and 18% in men and 39% and 34% in women respectively.

May Help Manage Diabetes

The prevalence of diabetes in the U.S. has been steadily rising for over 20 years. Currently, 11.6% of the U.S. population has the condition and one in five Americans aren’t aware they have it.

Jicama may help with diabetes management for a few reasons. The first is its inulin content. One research review concluded that inulin supplementation significantly improved glycemic control (blood sugar regulation) in people with prediabetes and type 2 diabetes. Inulin is known to improve insulin sensitivity, or how well insulin works to clear sugar from the blood.

Also, jicama can be used as a substitute for some higher carbohydrate foods to reduce the glycemic load, or total amount of carbohydrates in a given meal or snack that the body needs to process.

May Help Reduce Obesity

Obesity is also a rising condition in the U.S. In 2022, 35% or more of the adult population had obesity in 22 states, whereas 10 years previous, no state had an adult obesity prevalence at or above 35%.

People with obesity are at increased risk of several conditions, including high blood pressure, type 2 diabetes, heart disease, stroke, mental health conditions like clinical depression and anxiety, and osteoarthritis (a breakdown of cartilage and bone within a joint).

Jicama may help counter obesity through its metabolic effects. For example, jicama’s inulin content has been shown to help regulate appetite and boost feelings of fullness and satiety.

Jicama is also a lower-calorie, lower-carbohydrate food alternative, especially when used in the form of flour to make foods like chips, tortillas, and crackers. This can help reduce total calorie consumption.

In addition, the gut microbiome shift caused by eating foods like jicama, which increase good bacteria, like Lactobacillus and Bifidobacteria, and decrease pathogenic microbes, has been linked to obesity protection. Flavonoids, which are found in jicama, have also been linked to anti-obesity effects.

May Help Protect Bone Health

Osteoporosis is the most common bone disease. It’s characterized by weakening of bone tissue, structure, and strength, and may lead to increased fracture risk. The number of women with osteoporosis in the U.S. has increased since 2008.

Nutrients in jicama may help support bone health. Its inulin has been shown to improve the absorption of calcium and magnesium from the digestive tract into the bloodstream. Both nutrients are needed for strong bones.

Jicama's vitamin C is also a crucial nutrient for bone health. Plus, the plant’s flavonoid antioxidants have been shown to improve bone structure and reduce osteoporosis risk.

Nutrition of Jicama

One cup of raw jicama provides:

• Calories: 49.4
• Fat: 0 grams (g)
• Sodium: 5.2 milligrams (mg)
• Carbohydrates: 11.5 g
• Fiber: 6.37 g, or 22.7% of the Daily Value (DV)
• Protein: 0.936 g
• Vitamin C: 26.3 mg, or 29.2% of the DV

Jicama also contains small amounts (less than 10% of the DV) of other nutrients, including potassium, magnesium, and iron.

In addition to immune function, healing, and bone health, vitamin C is needed for healthy skin and connective tissue, and it helps the body absorb iron.

Risks

While uncommon, it is possible to be allergic to jicama. In some people, the root may trigger oral allergy syndrome (OAS), with symptoms that include itching of the mouth, throat, lips, and skin about five minutes after eating jicama.

It’s important to note that only the inner white flesh of jicama should be consumed. The seeds, skin, stem, and leaves are toxic.

Tips for Consuming Jicama

Raw jicama is crunchy and refreshing. The root vegetable can be:

• Added to garden or fruit salads and slaws.
• Sliced and enjoyed as a snack, sprinkled with lime or lemon juice and a dash of chili powder.
• Chopped and tossed with mustard vinaigrette as a side dish or appetizer.
• Sliced into matchsticks and served with healthy dips, like guacamole, hummus, herbed tahini, olive tapenade, extra virgin olive oil and nut pesto, or nut or seed butter.
• Sliced into thin rounds and used raw in place of corn or flour tortillas for jicama tacos.
• Grated and used as crunchy garnish for tacos, soups, or chili.
  

A Quick Review

Jicama is a crunchy tuberous root typically consumed raw that provides antioxidants, fiber, and vitamin C. Its consumption may help reduce the risk of several chronic conditions, including heart disease, diabetes, obesity, and osteoporosis, although more research is needed. Do not eat the plant’s seeds, skin, stem, or leaves as they are toxic. If you think you may be allergic to jicama, do not consume it and talk to your healthcare provider about proper testing.