Jikama (hikama) - Useful Properties And Contraindications

Jikama or hikama is a root vegetable that many people describe as a combination of apple and turnip. His homeland is Mexico and plays a major role in local cuisine. Hikama is a starch-rich vegetable, similar to potatoes and turnips. It has a slightly sweet taste, but is low in sugar, making it a good choice for people with diabetes or those following a low-sugar diet. The vegetable is also known as Mexican radish. The root is safe to eat, but other parts of the plant are toxic.

Nutritional composition

Jikama consists of 86-90% water, which means it is low in calories. It has a low glycemic index. It is a good source of nutrients, vitamin C, magnesium, potassium and fiber.

100 grams of root vegetables contain:

• 38 calories
• 0 grams of fat
• 0.72 grams of protein
• 8.82 grams of carbohydrates
• 4.9 grams of fiber
• 1.8 grams of sugar
• 1.6 milligrams of vitamin C (34% of daily needs)
• 5 milligrams of iron (3% of daily needs)

Health benefits

Although a root vegetable, jikama contains very little starch, sugar and carbohydrates compared to potatoes, turnips or beets. What distinguishes it the most is the high fiber content - a tea cup of vegetables contains 25% of daily needs.

The fiber in hiccups contains a useful type of probiotic fructan carbohydrate called oligofructose inulin. Because it is indigestible in the digestive tract and ferments in the gut, inulin is thought to have 0 calories. It has a beneficial effect on the digestive organs, therefore it has a positive effect on your whole body, including the immune system.

As a high-fiber vegetable, hiccup has a low glycemic index and is an excellent choice for anyone seeking to balance blood sugar, fight diabetes or want to lose weight. The effect of sugar and carbohydrates is weaker when you consume more fiber, so this diet is best for regulating weight, appetite and hormones.

As a source of valuable prebiotics, the unique fibrous molecules of jikama help the balanced growth of the good bacteria that are found in the intestines and colon. A very large percentage - 70% - of the biological structures of the immune system are located in the gastrointestinal tract, which means that to a large extent our health depends on the health of the intestinal microflora.

According to studies, probiotic plants that contain inulin-type fructone have protective properties and reduce the risk of colon cancer.

Most people do not consume enough prebiotics, so including jikama in your diet can help you significantly reduce your risk of cancer by promoting the protection of cells against tumor mutations.

Like many vegetables, jikama has a high content of water and nutrients and is largely made up of different types of carbohydrate molecules. Oligofructose inulin, which makes up a large percentage of the fiber in hiccups, has been linked to improved heart health and has the ability to lower cholesterol naturally.

A high-fiber diet is able to lower cholesterol, improve arterial health and counteract inflammation, thus offering protection against chronic diseases such as insulin resistance, diabetes, metabolic syndrome, high cholesterol or blood pressure. In addition, root vegetables contain vitamin C, which also has a beneficial effect on the heart.

The high content of water and fiber makes vegetables easy to digest, and the benefits of maintaining a healthy intestinal flora are already known to you. Easy to digest, jikama can easily deal with constipation and cure diarrhea. In addition, it can reduce inflammation in the gastrointestinal tract associated with ulcers, autoimmune digestive disorders and others.

In addition to its probiotic properties, jikama is an excellent source of antioxidants, including vitamin C. Just one cup of vegetables provides you with 40% of your daily vitamin needs.

Vitamin C is an antioxidant that fights inflammation, reducing the risk of cancer, autoimmune and cardiovascular diseases, and reducing cognitive function.

Oligofructose inulin helps keep bones strong because it improves mineral content, suppresses the rate of bone loss and helps absorb potassium into the bones. In addition, it supplies important nutrients such as potassium, magnesium and manganese, which are necessary for proper bone mineralization and protects against osteoporosis in old age.

Contraindications

It is very important to eat vegetables properly, because otherwise you risk deteriorating your health. Everything except the core of the root vegetable is poisonous - seeds, bark, leaves. When choosing a jikama, you must be careful not to have blue areas. Unlike other root vegetables, its peel is difficult to digest and can lead to complications. Consult a doctor before including hiccup in your diet.