A jicama is an edible vegetable belonging to the legume family that is often referred to as a yam bean or Mexican potato or turnip. They are grown in frost-free regions and have been common in Central America for many centuries. Jicamas are often added to salads or cooked in stir-fry dishes. They make great additions to any meal as they are low in calories and are good sources of several vitamins and minerals.
Vitamin C
Jicama provides vitamin C. A large jicama weighing 1,200 g provides 404 percent daily value of vitamin C, based on a 2,000 calorie diet, according to Calorie Lab. It contains 242 mg of vitamin C and the Institute of Medicine recommends that adult men consume 90 mg per day and women 75 mg. Vitamin C is an important component in the formation of collagen and brain chemicals serotonin and norepinephrine. Jicama features antioxidant properties and supports a healthy immune system and may reduce the risk of certain cancers of the mouth, stomach, esophagus and breast, according to Harvard Health Publications.
B-Vitamins
Jicama contains all of the B-vitamins except vitamin B-12. A large, raw jicama weighing 1,200 g provides 20 and 25 percent daily value of vitamins B-2, or riboflavin, and vitamin B-6, respectively, based upon a 2,000 calorie diet. It also provides 16 percent daily value of both vitamin B-1 and B-5, as well as 12 percent daily value of niacin. It is a good source of folate with a large jicama providing 36 percent daily value of the important vitamin.
Other Vitamins
A jicama also contains the vitamins K, A and E in varying amounts. Vitamin K is a key nutrient in the blood-clotting process as it activates several important clotting factors. Vitamins A and E feature antioxidant properties that help protect the body from free radicals that damage cells.
Potassium
A large jicama provides approximately 51 percent daily value of the mineral potassium, based upon a 2,000 calorie diet. Potassium is an important mineral that helps balance salts and fluids in the body as well as participates in the conduction of nerve impulses. Harvard Health Publications says that a diet rich in potassium may help lower blood pressure, as well as support healthy bones.
Iron
A jicama is rich in iron. A jicama that weighs approximately 1,200 g provides 40 percent daily value of iron, based upon a 2,000 calorie diet. Iron is an important mineral, particularly for women in their childbearing ages due to blood loss from menstruation, according to Harvard Health Publications. Iron is an important component of blood cells that helps transport oxygen to the cells of the body. It also plays a role in the production of a variety of compounds in the body, such as neurotransmitters and hormones.
Other Minerals
A jicama also contains several other minerals that include calcium, phosphorous, zinc, copper, manganese and selenium. A large jicama provides 28 percent copper and 36 percent manganese of the daily value of these nutrients, according to Calorie Lab. It also provides 14 percent daily value of calcium, 21 percent of phosphorous and 12 percent daily value of both zinc and selenium.
Member Comments