Yams are very nutritious and are widely consumed in many South American countries. Yams are tuber vegetables that may resemble sweet potatoes but are less sweet and more starchy than sweet potatoes. In today's article, we are going to talk about 16 health and nutrition benefits of yams.
Yams
Depending on the maturity of the sweet potato, these vegetables come in different colors such as white, yellow, orange, pink, or purple. White sweet potatoes are rich in potassium, while yellow, purple, and orange varieties are rich in antioxidants, vitamins, and complex carbohydrates, making them a healthy food choice for everyone.
It can be used in sweet or savory recipes and even in juices and broths. They are rich in fiber, protein, vitamin C, and B-complex vitamins so they can. Yam is known by various names, including china root, devil's bone, rheumatism root, kayak root, elephant foot yam, Jamikund, etc.
It is worth noting that not all yams are edible. Of the more than 600 species, only 12 are safe for consumption. Consumption of yam in small amounts is generally considered safe, as high doses can cause side effects such as nausea, vomiting, headache, skin irritation, and digestive problems.
Packed with Nutrition
Yams are rich in minerals, vitamins, and fiber.
One medium-sized yam (136 grams) of baked yams was delivered.
16 Health Benefits of Yams
Sweet potato is good for health. The tubers and roots of yams, especially wild yams, contain a chemical called diosgenin, which affects the production of several beneficial hormones in the human body, such as estrogen and dehydroepiandrosterone (DHEA). Here are 16 potential benefits of sweet yams:
1. Help You Lose Weight
Thanks to the large amount of fiber they possess, in addition to fighting constipation, they provide a greater sense of satiety, which makes you eat less and lowers your Glycemic index, which helps prevent blood sugar spikes, preventing you from feeling hungry more often.
2. Increase Muscle Mass and Energy
Yams are rich in carbohydrates that help athletes perform better during practice. The better the performance, the better the results obtained, which will result in more muscle mass.
3. Improve Heart Health
Yams are rich in potassium, an important mineral for controlling blood pressure. When a person has hypertension, this forces their heart to beat harder to pump the blood efficiently, which can lead to more health problems in the future.
Another great benefit is that yams are rich in vitamin B6, a nutrient that reduces the levels of homocysteine in the body, an amino acid found in stroke victims.
4. Help Fight Alzheimer's Disease
Yams are great at preventing and controlling Alzheimer's because they are a great source of vitamins B6 and B9 and Diosgenin which is converted into DHEA in our body.
5. Prevent Cancer
Another benefit of the antioxidants present in yams is the prevention of various types of cancer. Rich in vitamin C and beta-carotene, they help protect our body against the action of free radicals, which cause mutations in our cell's DNA.
6. Fight Anemia
Because they’re a great iron source, yams are good for people who suffer from anemia. Also, they contain copper, which helps access our stored iron so that it can be used in the synthesis of new red blood cells; Vitamin C, which helps in the absorption of iron; Vitamin B6, essential for the production of hemoglobin; And folic acid, which helps in the process of maturation of blood cells.
To benefit from these properties, you should eat your yams cooked, roasted, or steamed. Eating them raw increases your allergenic potential. Also, people with kidney stones should consume it cooked, as this reduces their levels of oxalic acid.
7. Enhancing brain function
A recent study found that sweet potato enhances cognitive function. Cognitive disabilities can lead to many problems such as memory loss and confusion. Sweet potatoes are rich in vitamins and minerals that make them highly nutritious. This fruit also contains a compound called diosgenin which enhances brain function and improves learning ability.
8. Skin health
Improving skin health is one of the most prominent benefits of yams. Yams are rich in antioxidants, which are known to regenerate skin cells and can reduce oxidative damage caused by free radicals. In addition, sweet potatoes contain vitamin C, which helps promote collagen production in the body. Collagen is a protein that is effective in maintaining skin elasticity.
9. Menopause
Reducing the symptoms of menopause is another benefit of elephant yam. Many medical practitioners use wild yam as an alternative to estrogen replacement therapy for the management of menopausal symptoms. It is said that wild yams can increase or stabilize estrogen levels in the body, which helps reduce a person's symptoms.
10. Rheumatoid arthritis
Rheumatoid arthritis is a chronic condition that causes pain, swelling, and inflammation in the joints, causing pain and stiffness that interfere with movement in those with the condition. Studies show that the anti-inflammatory properties of yams can help reduce joint inflammation.
11. Fertility
Among all the benefits of sweet potato vegetables, they can also boost fertility. Natural hormones are becoming popular options for hormone replacement therapy these days. Various research studies have shown that sweet potatoes are excellent for boosting fertility.
12. Inflammation
The antioxidants in sweet potatoes help reduce chronic inflammation, which is linked to various conditions such as diabetes, obesity, and heart disease. Yams can help manage chronic inflammation, as they are among the best anti-inflammatory foods. Additionally, sweet potatoes are said to help manage irritable bowel syndrome and reduce the immune system's release of inflammatory components.
13. Blood sugar
Yam also helps regulate blood sugar levels. They contain resistant starch that prevents blood sugar from rising, especially after a meal. This slows digestion, ultimately leading to a gradual release of glucose into the blood. Purple yam is especially beneficial for people with diabetes as it helps control blood sugar levels.
14. Improve digestion
The resistant starch in yams acts as soluble fibers that are not digested and pass through the stomach and intestines. It helps feed the good bacteria in the gut and increases the production of digestive enzymes to promote healthy digestion. Thus, sweet potato is considered the best food for improving digestion.
15. Gut health
Sweet potatoes contain dietary fibers that are not digested in the stomach. Instead, they go into the gut and are fermented by good bacteria. Now, because fibers act as food for gut bacteria, they help them grow and fight harmful bacteria and other foreign particles, thus improving gut health.
16. Cramps and Muscle Cramps
Some medical experts believe that yams have antispasmodic properties that help reduce muscle spasms and cramping, especially during menstruation.
Conclusion:
It is always important to buy yam products from a reputable and authentic manufacturer. Look for companies that list the ingredients they use to make sure they don't contain any substances or chemicals that could cause side effects.
Although traditionally, doctors have used yam to treat many health conditions, more research and studies are needed to determine its safety and effectiveness. It is always important to consult a doctor before consuming yam, as it may interact with other medications, causing certain side effects.
