Jicama is great, but some parts are "poison": Did you know?

Jicama is great, but some parts are "poison": Did you know?

Jicama is low in calories, rich in energy

According to data from MyFoodData, jicama is an ideal food for those on a diet or maintaining their weight. One cup of sliced raw jicama contains 46 calories and is completely free of fat or cholesterol.

Most calories in jicama come from carbohydrates, with 10.6 grams (g) per cup of raw tuber. This is an essential source of fuel to energize muscles, maintain mental sharpness, and support cardiovascular and nervous system stability. Although not a rich source of protein (only about 0.9 g per cup), jicama makes up for it as nature's own "multivitamin".

Jicama contains a wide variety of vitamins and minerals

The most impressive aspect of jicama's nutritional profile is its vitamin C content. One cup of fresh jicama provides up to 27% of the daily value (DV) of this vitamin, helping to boost the immune system and provide powerful antioxidant protection. Additionally, it contains:

Vitamin E and folate: Account for 4% DV, supporting cell function and pregnancy health.
B-vitamin group: Includes thiamine, riboflavin, niacin, pantothenic acid, and B6 – crucial factors in energy metabolism.
Choline: Accounts for 3% DV, supporting brain memory function.

Regarding minerals, jicama provides a rich list that helps balance electrolytes and support bone and joint health:

Đồng: 6% DV.
Iron and potassium: 4% DV.
Magnesium and manganese: 3% DV.
Phosphorus and zinc: 2% DV.

Jicama is a "superfood" for the digestive system

One of the reasons jicama is highly regarded by nutritionists is its abundant fiber content. Daily fiber requirements range from 22–28 g (for women) and 28–34 g (for men). Eating just one cup of jicama provides 5.9 g of fiber, equivalent to 24% of the daily value (based on a 2,000-calorie diet). Fiber helps regulate bowel function, prevent constipation, and create a favorable environment for beneficial bacteria.

However, you should also note not to eat too much at once, as an excessive amount of fiber can cause bloating or digestive disorders.

What you need to know about jicama toxicity

Recently, several family members in Dong Duong village, Xuan Truong commune, Ninh Binh province were hospitalized with suspected food poisoning after eating jicama seeds, presenting symptoms such as vomiting, severe abdominal pain, agitation, cyanosis, and impaired consciousness. Among them, two patients developed severe complications and were transferred to Bach Mai Hospital (Hanoi) in a coma.

Although the tuber is very nutritious, the jicama plant harbors hidden risks that require caution.

According to "Medicinal Plants and Traditional Remedies of Vietnam" by Prof. Do Tat Loi, jicama seeds contain toxic substances known as rotenone C,H,O and tephrosin C23H22O7. The proportion of rotenone in jicama seeds ranges from about 0.56% to 1.01%. The leaves also contain the same substances found in the seeds.

According to the Cleveland Clinic, except for the juicy tuberous root, the rest of the plant—such as the stems, leaves, and especially the seeds—contains rotenone.

This is a natural isoflavone compound that acts as a plant's natural pesticide against insects. However, for humans, rotenone is a potent toxin if ingested in large amounts, which can inhibit cellular respiration, leading to acute poisoning, seizures, or even death.

How to eat jicama safely

To maximize the health benefits without the risks, keep the following rules in mind:

Only eat the tubers:Never consume jicama leaves or seeds in any form (including as folk remedies).

Peel thoroughly:The outer skin of jicama is usually thick, fibrous, and may harbor pesticide residues or soil bacteria, so it should be thoroughly washed and peeled before use.

Proper storage: Jicama should be kept in a cool, dry place or in the refrigerator crisper to maintain its crispness and nutrients.

Jicama is a healthy food if consumed properly. Make it part of your daily diet to boost your intake of vitamin C and fiber, but always remain cautious about the toxic parts of this plant.