Oca (Oxalis tuberosa)

Oca (Oxalis tuberosa)

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7 Incredible Health Benefits of Oca

Origin of Oca

Oca which has the binomial name Oxalis tuberosa is a vegetable that grows underground stem tubers. Oca was first cultivated in southern and central Andes and was used as a root vegetable.

Oca (Oxalis tuberosa)


This plant was then introduced in Europe in 1830 which began to compete with the potato then came its first production in France by Jean Loius a french chemist in 1835. It was later introduced in New Zealand in 1860 and today, it is a popular table vegetable and though it is not yam, it is called yam in New Zealand.


Oca yam is available in several different colors like apricot, orange, yellow, traditional red, and even pink. Different people name oca differently.

Oca (Oxalis tuberosa) Lifemof.com



It is known as uqa in Quecha, batata-baroa or mandioquinha in Brazil, apilla in Bolivia, apiña in Peru and Bolivia, yam in New Zealand and Polynesia, hibia or cubio in Colombia, Macachin or miquichi in Venezuela, truffette in France, papa extranjera In Mexico and huasisai or ibi in Peru. Oca tuber possess a handful of nutrients and many health benefits

Nutritional Value of Oca

Some varieties of Oca have a high level of iron which could go up to 70% of the daily value while other varieties contain a very small amount of iron.

AmountPercentage %Nutrients
135grams16.92%Vitamin B6
135grams12.38%Vitamin A
135grams5%Vitamin B1
135grams9.23%Vitamin B2
135gramsmore/ less 70%iron
1.16 grams----protein
1.14 grams----Dietary Fiber
52 milligrams----vitamin C


Health Benefits of Oca.

  1. Eye health

Vitamin C, A, and E, and zinc by 25% the chances of suffering from macular degeneration. Vitamin A also slows the development of an eye disease called Stargardt’s disease which affects vision in the young. Oca is a great source of these vitamins.

2.   Brain Function

Oca contains a good amount of Vitamin B6 which is imperative when it comes to brain and health ad even the body as a whole. Vitamin B6 helps with memory function and brain advancement. Vit B6 deficiency leads to Alzheimer’s cognitive impairment and dementia.

Homocysteine levels are controlled by VitB6 and it is the main cause of neuron damage and heart diseases.

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3.   Treats anemia

Vit B2 is essential for steroid, hormone synthesis, and the production of red blood cells. When there is low production of red blood cells, there is blood loss and it causes anemia because the blood cannot carry oxygen. B2 mobilizes iron and transports oxygen to the cells.

Vit B2 efficiency will cause energy loss, fatigue, and shortage of breath. Oca is the choice.

4.   Boost immune system

Vit A raises the lymphocytic defense against diseases which promotes the immunity power for a stronger immune system. It also keeps the mucus membrane moist which promotes the activities of the white blood cells keeping germs out of the body and fighting against diseases that already exist in the body.

5.   Help maintain blood pressure

Potassium is an essential mineral when it comes to controlling blood pressure. It acts as the validator which has as objective to relieve tension in the blood vessels. This greatly reduces hypertension and several heart diseases.

6.   Bone health

Citrate is formed from potassium which is then changed to bicarbonate. Potassium helps in keeping the bones strong and low bicarbonate precursor leads to potassium efficiency which causes osteoporosis and fractures.

7.   Cardiovascular health.

The heart depends on the signals which a neurotransmitter releases between the muscles and nerves and thiamine in the manufacturing of acetylcholine which is the transmitter. Healthy heartbeats ad proper cardiac functioning depends on proper signaling which occurs between the muscles and the nerves.

Also, vit B1 helps greatly when it comes to heart diseases, ventricle functions, and heart failures.

Read more: 20 Amazing Foods To Help Fight Heart Disease


The leaves of the oca can be consumed as. Green vegetable and the oca itself as a vegetable too but this all depends on what type of oca you have. Some are used for

  • Preparing preserving agents
  • Food which provides our body with the above-mentioned amazing
  • Making hair products that boost hair growth and the hair strands
  • It is also used as

Oca is a super amazing healthy vegetable which we strongly recommend for you but make sure you know what type of oca you are consuming so as not to form an excess of any nutrient.

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