Singkamas or Jicama is a favorite vegetable among Filipinos, usually served raw along with vinegar, salt, or shrimp paste (bagoong). But aside from being a sweet and crunchy snack, it is also dense in nutrients. In fact, the many benefits of singkamas may help prevent serious illnesses like cancer and diabetes.
The Amazing Benefits of Singkamas
Root vegetables like the singkamas contain enough fiber, minerals, multivitamins, moisturizers, and other antioxidants. They are high-calorie, cost-effective, and nutritious foods that are low in protein and fat.
In addition to structural proteins, they also contain starch, sugar, pectin, cellulose and hemicellulose (non-starch polysaccharides). Root vegetables release and absorb nutrients from the soil.
Other examples of root vegetables include potatoes, sweet potatoes, beets, carrots, celeriac, parsnips, turnips, radishes, taro, tapioca, artichoke, and yams.
Benefits of Singkamas: Fiber
Singkamas is a good source of dietary fiber. 130 grams (g) of raw Singkamas serving contains 6.4 g of dietary fiber.
The recommended daily intake of dietary fiber is 25 g per day for women and 38 g for men. The recommended daily intake for people over the age of 50 is 21 g for women and 30 g for men. Dietary fiber can prevent or treat constipation. It also helps stabilize blood sugar levels, which helps treat and prevent diabetes. According to the FDA, a diet high in fiber promotes frequent bowel movements and reduces the risk of heart disease.
People can also live longer by eating more fiber. A 2016 study followed 1,060 adults over the age of 49 for 10 years. Researchers have found that participants who consume the most fiber are more likely to age successfully.
Of the nutrients evaluated in this study, dietary fiber intake was found to be the most important predictor of health and longevity. These data suggest that an increased intake of fiber-rich foods can reduce illness during the aging process.
Vitamin C
Singkamas is an excellent source of vitamin C. Only one serving of one cup or 130g of raw singkamas contains 26.3 milligrams (mg) of Vitamin C. The recommended daily intake of vitamin C for adults is 90 mg for men and 75 mg for women.
Vitamin C is an antioxidant, which means that it can counteract the effects of oxidative stress in the body. Oxidative stress can contribute to aging and lead to a variety of illnesses, including cancer, cardiovascular disease, and diabetes, according to the National Center for Complementary and Integrated Hygiene.
Prebiotics
Singkamas can also be a source of prebiotics, being a known inulin source. Inulin is a type of prebiotic fiber that stays in the bowel and does not dissolve quickly. They help certain good bacteria grow, which will eventually protect the body from harmful bacteria.
Prebiotics are selectively fermented ingredients that bring about specific changes in both the composition and activity of the gastrointestinal flora that help a person’s health and well-being. Traditional prebiotic dietary sources include soybeans, artichokes, chicory, raw oats, unrefined wheat, unrefined barley, and yacon.
Anti-diabetic properties
Singkamas extract has the potential to be a good candidate for natural anti-diabetes drugs. In one study, the extract showed antihyperglycemic effects at test doses (200 mg / kg, mice).
This means that eating singkamas as part of a healthy and balanced diet can help prevent elevated blood sugar levels and, thus, can be a great option for people with diabetes.
Safety measures
Despite the many benefits of singkamas, it is still important to know that only the tubers are safe to eat. The other parts of the plant, such as the beans and flowers, contain rotenone. Rotenone is toxic to the human body, especially when taken in large doses. Studies suggest that rotenone may increase the risk of developing Parkinson’s disease.
You also need to remove the brown skin before eating singkamas to avoid allergic reactions or gastrointestinal symptoms.
Want to make healthier dietary choices? Learn more here.
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