Also known as jicama mishrikandis a root vegetable native to Mexico and Central America that offers a unique combination of flavor and health benefits. It resembles a potato with a similar texture, including its thick, brown skin and white flesh. But he It tastes more like applethough less sweet. But unlike apples mishrikand It does not turn brown after cutting.
Sanchi Tiwari, nutritionist at Lord’s Mark Biotech, says: “The powerhouse of nutrients, mishrikand It is full of essential vitamins like vitamin C and vitamin B6. Vitamin C strengthens the immune system, supports oral health and reduces inflammation. Vitamin B6 contributes to brain function and red blood cell formation.
What’s more, it contains antioxidants that potentially fight cell damage, he says. reduce the risk of chronic disease “Like cancer, diabetes and heart disease.”
Besides, IT It acts as a hydrating snack due to its high water content, making it an ideal choice for maintaining hydration levels, especially in hot weather. Tiwari suggests that its low glycemic load makes it suitable for people monitoring their blood sugar levels and offers a safe alternative for those with diabetes or insulin sensitivity.
In essence, IT It stands out as a nutrient-rich vegetable that not only satisfies the palate but also contributes to overall health and vitality.
Nutritional profile of Mishrikand
Each 100 gram serving mishrikand includes:
- Calories: 49.4
- Protein: 0.94 g
- Fat: 0.12 g
- Carbohydrates: 11.5g
- 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
Mishrikand It also contains antioxidants with small amounts of vitamin E, thiamine, riboflavin, vitamin B6, pantothenic acid, calcium, phosphorus, zinc and copper. further Is itshrikand It helps prevent cell damage and reduces oxidative stress.
Lord’s Mark Biotech nutritionist Sanchi Tiwari says Mishrikand serves as a hydrating snack due to its high water content. (Source: Freepik)
How is Mishrikand beneficial for health?
Mishrikand (pachyrhizus erosus, legumeAccording to Tiwari, it is a powerful medicinal plant that is often served raw or processed as edible tuber dishes. “It is a good source of antioxidants, prebiotic, helps regulate blood sugar, It is very low in sugar and fat and is perhaps a suitable substitute for starchy, high-carb vegetables. low calorie and nutrient dense food“It may be a good potato alternative for diabetic patients,” he says.
Mishrikand It may be more beneficial to your health in the following ways:
Rich in nutrients: Mishrikand It is full of essential vitamins and minerals such as vitamin C, folate, potassium, magnesium, iron and manganese. Since it is low in calories but high in fiber, it is a weight loss-friendly food that promotes satiety and aids digestion.
Antioxidant powerhouse: Contains significant amounts of antioxidants such as Vitamin C, Vitamin E, selenium and beta-carotene. mishrikand helps neutralize free radicals and reduce oxidative stressPotentially reduces the risk of chronic diseases such as cancer, diabetes and cardiovascular diseases.
Heart health: Mishrikand It contains soluble dietary fiber, which helps lower cholesterol levels, and potassium, 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: With its high fiber and water content, it supports healthy bowel movements and eases constipation. Inulin, a prebiotic fiber, feeds beneficial gut bacteria, improves gut health and reduces the risk of obesity, heart disease and diabetes.
Cancer prevention: Antioxidants and fiber mishrikand It has protective effects against certain types of cancer, especially colon cancer. Inulin fiber acts as a prebiotic and growth of healthy gut bacteria and enhancing the immune response against cancer cells.
Weight management: A nutrient-dense, low-calorie food rich in fiber and water, this vegetable helps control appetite, balance blood sugar levels, and increase insulin sensitivity, potentially aiding weight loss efforts.
Versatile and delicious: Mishrikand It can be consumed raw or cooked in various dishes, adding crunch and flavor. Whether consumed plain, with sauces, or added to salads and stir-fries, it offers 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 often consumed raw in salads and provides a refreshing crunch alongside other vegetables. “Mishrikand Sticks make a nutritious snack when paired with dips like hummus or salsa. Pickling the vegetable also preserves its nutritional values while adding a tangy touch. briefly fried “To preserve its crispness,” he adds.
Grill mishrikand Spiralized into slaw or noodles, she says it offers versatile options for incorporating it into meals. Lightly cooking slices or fries creates a healthier alternative to traditional snacks. Joining in general mishrikand Nutrient-rich ingredients ensure nutritional integrity is maintained in a variety of culinary creations.
It must be able to maintain nutritional integrity. mishrikand Tiwari recommends consuming it raw or lightly cooked. If overcooked, it may cause loss of nutritional values. If we match, we add additional value mishrikand Consume it with other nutrient-rich foods, such as vegetables, lean proteins and healthy fats, as it can increase the overall nutritional value of a meal.