Cart is empty Yams are starchy root vegetables that have been consumed for centuries in various cultures across the globe. They are a popular food item in many parts of Africa, Asia, and the Caribbean and have recently gained popularity in Western countries due to their numerous health benefits. Yams are a great source of vitamins, minerals, and fibre, making them a healthy addition to any diet.
Yams can be prepared in various ways, including boiling, baking, roasting, and frying. In many cultures, yams are a staple food item often used in stews, soups, and casseroles. In Western countries, yams are commonly used as a potato substitute in dishes such as fries and mashed potatoes. Regardless of how they are prepared, yams are a delicious and nutritious food that people of all ages and backgrounds can enjoy.
Yams are believed to have originated in Africa to other parts of the world through trade and migration. They are now grown in many countries, including Nigeria, Ghana, China, and the United States. Yams are a versatile crop that can be grown in various climates, making them an important food source for many communities worldwide. Whether consumed as a main dish or a side dish, yams are a tasty and healthy food that can provide a wide range of health benefits.
Health Benefits of Yam
Yam is a starchy root vegetable that is a staple food in many parts of the world. It is packed with nutrients and has several health benefits. In this section, we will discuss yam’s nutritional value and health benefits.
Nutritional Value of Yam
Yam is an excellent source of carbohydrates, dietary fibre, and several vitamins and minerals. One cup (136 grams) of baked yam provides:
- Calories: 158
- Carbs: 37 grams
- Protein: 2 grams
- Fat: 0 grams
- Fibre: 5 grams
- Vitamin C: 18% of the daily value (DV)
- Vitamin B6: 20% of the DV
- Potassium: 19% of the DV
- Manganese: 17% of the DV
- Thiamine: 11% of the DV
- Copper: 23% of the DV
Promotes Digestive Health
Yam is an excellent source of dietary fibre, which promotes digestive health. It helps prevent constipation, bloating, and other digestive problems by adding bulk to the stool and promoting regular bowel movements.
Boosts Immune System
Yam is rich in vitamin C, an essential nutrient for the immune system, and it helps protect the body against infections and diseases by promoting the production of white blood cells.
Regulates Blood Sugar
Yam has a low glycemic index, which means it does not cause a rapid increase in blood sugar levels. This makes it an excellent food for people with diabetes or those who want to regulate their blood sugar levels.
Reduces Inflammation
Yam contains several anti-inflammatory compounds, including dioscin, allantoin, and saponins. These compounds help reduce inflammation and may help prevent chronic diseases such as arthritis, heart disease, and cancer.
Supports Cardiovascular Health
Yam is rich in potassium, an essential mineral for cardiovascular health. It helps regulate blood pressure, reduce the risk of stroke, and promote heart health.
In conclusion, yam is a highly nutritious root vegetable with several health benefits. Its high fibre content promotes digestive health, while its anti-inflammatory compounds may help prevent chronic diseases. Additionally, yam’s low glycemic index and high potassium content make it an excellent food for people with diabetes and those who want to support cardiovascular health.