by Jicama, also known as mishrikand, is a root vegetable native to Mexico and Central America that offers a unique combination of flavor and health benefits. It resembles potatoes with a similar texture, including a thick, brown skin and white flesh. But, it taste more like an apple, although less sweet. Unlike apples, however, mishrikand not brown after being cut.
Sanchi Tiwari, nutritionist, Lord’s Mark Biotech says, “A powerhouse of nutrients, mishrikand It is full of essential vitamins such as Vitamin C and Vitamin B6. Vitamin C strengthens the immune system, supports oral health, and reduces inflammation, while Vitamin B6 supports brain function and red blood cell formation.
In addition, she says, it contains antioxidants that fight cell damage, which may reducing the risk of chronic diseases like cancer, diabetes, and heart disease.”
As well as that, it It acts as a hydrating snack due to its high water content, making it a great choice for maintaining hydration levels, especially in hot weather. Its low glycemic load, Tiwari points out, makes it suitable for individuals who monitor blood sugar levels, offering a safe alternative for those with diabetes or insulin sensitivity.
From the beginning, it It stands out as a nutrient-rich vegetable that not only satisfies the palate but also contributes to overall well-being and vitality.
Nutritional profile of mishrikand
Each 100-gram serving of mishrikand containing:
- calories: 49.4
- Protein: 0.94 g
- Fat: 0.12 g
- Carbohydrates: 11,5 g
- Fiber: 6.37 g
- Calcium: 15.6 milligrams (mg)
- Magnesium: 15.6 mg
- Phosphorus: 23.4 mg
- Potassium: 195 mg
- Vitamin C: 26.3 mg
Misherkand also contains small amounts of vitamin E, thiamine, riboflavin, vitamin B6, pantothenic acid, calcium, phosphorus, zinc and copper with antioxidants. More meshrikand helps with prevent cell damage and reduce oxidative stress.
Mishrikand acts as a hydrating snack due to its high water content, says Sanchi Tiwari, nutritionist, Lord’s Mark Biotech. (Source: Freepik)
How is mishrikand beneficial for health?
Misherkand (pachyrhizus erosus, fabaceae) is a potent medicinal plant commonly served as tuber dishes eaten raw or processed, according to Tiwari. “It is a good source of antioxidants, prebiotic, helps regulate blood sugar, which is very low in sugar and fat and may be a suitable replacement for high carbohydrate starchy vegetables. As low-calorie and nutrient dense foodit could be a good potato substitute for people with diabetes,” she says.
Misherkand can be more beneficial to health in the following ways:
Nutrient rich: Misherkand It is packed with essential vitamins and minerals, including Vitamin C, folate, potassium, magnesium, iron, and manganese. It is low in calories but high in fiber, making it a weight loss-friendly food that promotes satiety and aids digestion.
Antioxidant power: With significant amounts of antioxidants such as Vitamin C, Vitamin E, selenium, and beta-carotene, mishrikand Helps neutralize free radicals and reduce oxidative stresslowering the risk of chronic diseases such as cancer, diabetes and cardiovascular disease.
Heart health: Misherkand it contains soluble dietary fiber that helps lower cholesterol and potassium levels, which helps regulate blood pressure by relaxing blood vessels. Its iron and copper content supports healthy red blood cells and circulation, while nitrate improves blood flow and reduces the risk of blood clots.
Digestive health: High in fiber and water, it promotes healthy bowel movements and eases constipation. Its prebiotic fiber, inulin, nourishes beneficial gut bacteria, which improves gut health and reduces the risk of obesity, heart disease and diabetes.
Prevention of cancer: The antioxidants and fiber i mishrikand protective effects against certain types of cancer, especially colon cancer. Inulin fiber acts as a prebiotic, promoting the the growth of healthy gut bacteria and improve the immune response against cancer cells.
Weight management: As some nutrient-dense, low-calorie food rich in fiber and water, the vegetable helps control appetite, stabilize blood sugar levels, and increase insulin sensitivity, which may aid weight loss efforts.
Versatile and delicious: Misherkand It can be enjoyed raw or cooked in various dishes, adding crunch and flavor. Whether eaten plain, with dips, or incorporated into salads and stir-fries, it makes a delicious and nutritious addition to any diet.
Potential culinary uses and preparation methods that preserve the nutritional integrity of mishrikand
Tiwari says mishrikand is enjoyed raw in salads, providing a refreshing crunch alongside other vegetables. “Misherkand sticks make a nutritious snack when paired with dips like hummus or salsa. Picking the vegetable retains its nutrients and adds a tangy twist, and it can also be stir-fried briefly to retain its crunchiness,” she says.
Greet mishrikand for stir-fries or tossed into noodles, she says, offering versatile options for incorporating it into dishes. Lightly baking the chips or fries creates a healthier alternative to traditional snacks. Overall, together mishrikand with nutrient-rich ingredients, it ensures that its nutritional integrity is maintained in various culinary creations.
One should be able to nutritional integrity of mishrikand by eating it raw or lightly cooked, suggests Tiwari. If overcooked, it may result in a loss of nutrients. It would be adding extra value if we were pairing mishrikand with other nutrient-rich foods such as vegetables, lean proteins, and healthy fats as it can improve its overall nutritional value in a dish.
