5 Health and Nutrition Benefits of Yams

                            

Yams (Dioscorea) are a type of tuber vegetable that originated in Asia, Africa, and the Carribean.
They’re often mistaken for sweet potatoes. However, yams are less sweet and more starchy.
They have a distinct brown, bark-like exterior. The flesh can be white, yellow, purple, or pink depending on the maturity of the yam.

These tubers are highly nutritious, versatile, and may benefit your health in many ways.
Here are 5 health and nutrition benefits of yams.

1. Packed with nutrition

Yams are rich in vitamins, minerals, and fiber.

One cup (136 grams) of baked yams provides :

Calories: 158

Carbs: 37 grams

Protein: 2 grams

Fat: 0 grams

Fiber: 5 grams

Vitamin C: 18% of the Daily Value (DV)

Vitamin B5: 9% of the DV

Manganese: 22% of the DV

Magnesium: 6% of the DV

Potassium: 19% of the DV

Thiamine: 11% of the DV

Copper: 23% of the DV

Folate: 6% of the DV

Yams are not only an excellent source of fiber but also high in potassium and manganese, which are important for supporting bone health, growth, metabolism, and heart function.

These tubers also provide decent amounts of other micronutrients, such as copper and vitamin C.

Copper is vital for red blood cell production and iron absorption, while vitamin C is a strong antioxidant that can boost your immune system.

2. May enhance brain function

Eating yams may boost your brain.

In one 12-week study, people who took a yam extract supplement scored higher on a brain function test than those in the placebo group.

Yams contain a unique compound called diosgenin, which has been found to promote neuron growth and enhance brain function.

Diosgenin has also improved memory and learning abilities in mice in various maze tests.

However, more research in this area is needed to fully understand how yams may benefit brain health.

3. May ease symptoms of menopause

Yams may help alleviate some symptoms of menopause.

In one 30-day study, 24 postmenopausal women switched from their staple food of rice to eating yams in 2 out of 3 meals (390 grams total) per day. Their blood levels of estrone and estradiol increased by 26% and 27%, respectively.

Blood levels of estrone and estradiol — two estrogen hormones — typically decrease during menopause. Improving estrogen levels may ease menopause symptoms.

Yet, another six-month study found that topically applied wild yam cream had very little effect on menopause symptoms, such as flushing and night sweats, compared with a placebo.

Further research is needed to investigate the role that yams may have in relieving menopause symptoms.

4. May have cancer-fighting properties

Yams provide several antioxidants that may have anticancer properties.

In an animal study, a yam-rich diet significantly reduced colon tumor growth. These effects were associated with the antioxidants present in yams, suggesting that these tubers may protect against cancer.

What’s more, a test-tube study found that extracts from Chinese yam, specifically the peel, inhibited liver tumor growth and offered antioxidant properties.

5. May reduce inflammation

The antioxidants in yams may help reduce inflammation.

Chronic inflammation is linked to an increased risk of various conditions, such as heart disease, diabetes, and obesity.

Eating anti-inflammatory foods, such as yams, can help manage chronic inflammation.

Several rat studies have observed that yam powder reduced inflammation related to several illnesses, including colon cancer, irritable bowel syndrome (IBS), and stomach ulcers.

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CREDITS: https://www.healthline.com/nutrition/yam-benefits