Health Benefits Of Yam

Yam is a starchy vegetable. They are a type of tuber vegetable that have distinct brown, bark-like exterior and their flesh can be either white, purple, yellow, or pink depending on the maturity of the yam. Yam is a highly nutritious and versatile vegetable that may be very healthy for you.

Here are some health benefits of Yam.

136 grams of baked yams provide:

Calories: 158

Carbs: 37 grams

Copper: 23% of the Daily Value

Folate: 6% of the DV

Protein: 2 grams

Fat: 0 grams

Fiber: 5 grams

Manganese: 22% of the DV

Magnesium: 6% of the DV

Potassium: 19% of the DV

Thiamine: 11% of the DV

Vitamin C: 18% of the DV

Vitamin B5: 9% of the DV

Yam is packed with nutrition;

They are rich in fiber, vitamins, and minerals. Yam is an excellent source of fiber and is even high in potassium and manganese. They also provide a decent amount of other micronutrients such as vitamin C and copper.

Enhance brain function:

Consumption of yams may boost your brain as yams contain a unique compound called diosgenin which is found to promote growth and enhance brain function. When conducting research on mice, diosgenin also improved memory and learning abilities. However, more research is needed to confirm this effect on humans and to fully understand how yams may benefit brain health.

Reduce inflammation:

Chronic inflammation is linked to an increased risk of various conditions like diabetes, obesity, and diabetes. Antioxidants in yams can help in reducing inflammation. Consuming anti-inflammatory foods can help manage chronic inflammation.

Ease symptoms of menopause:

Yams can be helpful in alleviating some symptoms of menopause.

In one study, 24 postmenopausal women switched from the staple food of rice to eating yams in 2 out of 3 meals per day. It was found that their blood levels of estrone and estradiol increased by 27 percent and 26 percent respectively. Blood levels of estradiol and estrone, two hormones typically decrease during menopause. Thus improving estrogen levels may help to ease menopause symptoms.

Aids in digestion:

The resistant starch present in yam may increase digestive enzymes that help break down food and increase the number of good bacteria in your gut. Thus, improving digestion.

Antimicrobial effects:

Several studies found that yam extract may protect against certain drug-resistant bacteria.

Improved cholesterol levels:

A study suggested that women who ate 18 ounces that is 390 grams of yams per day for 30 days experienced a 6% decrease in blood cholesterol levels.

Helps in weight loss:

A study found that yam extract reduced consumption of food intake. These tubers may help to reduce appetite and improve weight loss.

Yam has numerous benefits, more human research is needed to study these effects in detail.