9 Health Benefits of Eating Yams.

 Nutrition and nine health benefits of eating yams.

Yams, native to West Africa, South America, and Asia, are root vegetables rich in minerals and vitamins.  Eating them may help you improve your digestion system, skin health, and brain function, prevent diseases, and support weight loss.  

Yam is the common name for some plant species in the genus Dioso era that form edible tubers.  Yams are perennial herbaceous vines cultivated in many temperate and tropical regions, such as West Africa, South America, the Caribbean, Asia, and Oceania, for consumption of their starch tubers.

Among the more than 870 species available now, some are toxic.  

They are known by different names in their native areas.  In the United States, Sweet Potato in Australia and New Zealand, Oca in Malaysia and Singapore, taro, and in Africa and Southeast Asia, Elephant foot yam.  

The edible tuber has rough, brown skin, and peeling it off using a knife, appears a coat, white, brown to pink, purple, or yellow.  The flesh is white, yellow.   

Nutrition facts of yams.

One hundred grams of yam contain:

• Calories:  116 Kcalories.
• Protein:  1,49 grams.
• Fats:  0,14 grams.
• Carbohydrates:  27,5 grams.
• Fibre:  3,9 grams.
• Vitamin and minerals.
• Calcium:  14mg
• Iron:  0,52 mg
• Magnesium:  18 mg.
• Phosphorous:  49 mg.
• Potassium:  670 mg.
• Vitamin C:  12,1 mg.

Health benefits of yams.

1.  Improve hormonal balance.

Oestrogen level reduces during menopause, which may lead to hormone imbalances, causing several health conditions, including osteoporosis.  Studies show yams regulate oestrogen hormone secretion and aid in presenting diseases in post-menopausal women.

2.  Anti-cancer properties.

Yams provide several ani-oxidants like phenol, flavonoids, and vitamin C that have anti-cancerous properties.  A study shows that antioxidants stop cancer cell growth and even destroy them.

3.  Reduce inflammation.

Inflammation may lead to various conditions like diabetes and heart disease.  Yams can help prevent such diseases by eating yams, one of the best anti-inflammatory foods. 

4.  Improve blood sugar level.

Studies show that yams help improve blood sugar levels.  It contains resistance starch that prevents blood sugar levels from rising after a meal.  Purple yams help to improve blood sugar control, making them an excellent meal option for people with diabetes.

5.  Improves digestion.

The resistant starch in yams acts like soluble fibres, remains undigested and passes through the stomach and intestine.  It helps feed the good gut bacteria and increases the digestive enzymes that promote healthy digestion.

6.  Improves gut health.

The fibre in yams does not digest in the stomach.  This acts as food for the beneficial bacteria and fights off harmful microbes.  Studies show that phenolic compounds in yams have anti-microbial properties to help improve gut health.

7.  Helps in weight loss.

Yams are rich in calories and dietary fibre.  Studies have demonstrated this fibre aids weight loss.

8.  Improves brain functions.

According to a controlled study, yam extracts show enhanced cognitive functions, high in vitamins and minerals.

9.  Improves skin health.

Yams are rich in antioxidants, which may help rebuild skin cells. 

Conclusion.

Yams, native to West Africa, South America, and Asia, are root vegetables rich in minerals and vitamins.  Eating them may help you improve your digestion system, skin health, and brain function, prevent diseases, and support weight loss.  

Are you familiar with this root vegetable?  If so, please share your cooking experience here. 

This post is for the letter Y in the series of my A2Z blog posts, lasting for the entire month and is part of the A2Z Blog chatter challenge.  To read earlier posts, click on these letters   A B C D E F G H I J K L M N O P Q R S TU V W X.