Jicama or yam is one of the many plants found in Indonesia. Besides being delicious, the benefits of yam for health are also not small, ranging from improving digestion, reducing the risk of cancer, to maintaining heart and brain health.
Bengkoang (Pachyrhizus spp) is widely known by the Indonesian people as a mixture of rujak. In addition to salad, yam is also delicious when consumed directly. Apart from its refreshing taste because it contains a lot of water, yam also has many health benefits.
Bengkoang Nutrition Content
Jicama is famous for its fiber content which is quite abundant. In every 100 grams of yam, there are about 4.9-5 grams of fiber and approximately 40 calories. This amount of fiber is equivalent to 10-15% of the daily fiber requirement of adults.
In addition to fiber, there are a number of other nutrients that bengkoang has and are also important for your health. The following are some of the nutrients contained in 100 grams of yam:
- Vitamin C: 20 mg
- Protein: 0.7 grams
- Carbohydrates: 8.8 grams
- Calcium: 12 grams
- Magnesium: 12 grams
- Potassium: 200 mg
- Phosphorus: 18 mg
- Zinc: 0.16 mg
In addition to some of the nutrients above, yam also contains vitamin A, vitamin B6, and iron in small amounts.
Know the Various Benefits of Bengkoang for Health
Various nutrients that have been previously mentioned, make yam good for daily consumption. The following are 6 benefits of yam that are important for body health:
1. Smooth digestion
One of the main benefits of yam is to improve digestion. The reason is, the fiber in yam can make stools softer and easier to move through the digestive tract.
In addition to fiber, other nutrients contained in yam and also useful for smoothing the digestive system are water and inulin. According to research, the inulin content in yam can increase the frequency of bowel movements by up to 31% when you are constipated.
2. Maintain heart health
The fiber content in yam is also beneficial for maintaining heart health. Adequate fiber intake can inhibit absorption and reduce the amount of cholesterol, so it is good for dealing with high cholesterol.
The effect of Jicama on lowering cholesterol can prevent the formation of plaque or blockages in the heart's blood vessels.
3. Prevent dehydration
As explained earlier, yam is rich in water content. About 85% of yam consists of water. Therefore, consumption of yam is not only filling, but also can meet the needs of body fluids so that you are prevented from dehydration.
4. Lowers the risk of cancer
According to research, exposure to large amounts of free radicals will increase your risk of developing serious health conditions, such as diabetes and cancer.
Jicama contains antioxidants, such as vitamin C, which plays a role in counteracting exposure to free radicals. In addition to warding off free radicals, the content of vitamin C in yam is also useful for boosting the immune system, thus making you less likely to get sick.
5. Improve brain function
Although in small amounts, the content of vitamin B6 in yam turns out to have great health benefits. This vitamin is able to help the brain and nerves to work better. Vitamin B6 also helps the body produce red blood cells and convert protein into energy.
In addition, the fiber and complex carbohydrate content of yam is also good for maintaining smooth blood flow to the brain.
6. Lose weight
If you are running a weight loss program, you can add yam to your diet. The reason is, the calorie content of yam is relatively low, which is only about 40 calories in every 100 grams.
With its high fiber and complex carbohydrate content, yam can also make you feel full longer. This effect makes Jicama considered good to help lose weight.
In addition to some of the benefits above, this tuber plant is also believed to be able to control blood sugar levels and prevent insulin resistance. However, the benefits of this one yam still need to be studied further.
Jicama can indeed be consumed directly without the need to cook. However, it is important to remember, choose high quality yam and make sure the yam has been peeled and cleaned perfectly so that it is clean and safe for consumption.
If you have certain medical conditions, don't hesitate to consult a nutritionist so you can get the right direction if you want to include yam in your daily menu.