Yam: A Nutrient-Rich Root with Remarkable Health Benefits
Yams are a popular starchy tuber that features in a variety of dishes worldwide. Often confused with sweet potatoes, yams actually belong to a different botanical family and have distinct flavors, textures, and nutritional profiles. Here’s everything you need to know about yams, from their characteristics to their health benefits and nutrient content.
Characteristics
- Type: Root Vegetable
- Origin: Africa and Asia
- Color: Brown skin with white, purple, or red flesh
- Flavor: Sweet to nutty
- Texture: Dry and starchy
- Shelf Life: Up to 2 weeks when stored in a cool, dark place
- Uses: Boiled, baked, fried, or roasted; used in both savory and sweet dishes
Health Benefits
1. Rich in Antioxidants
Yams are rich in antioxidants like beta-carotene and vitamin C that combat oxidative stress and cellular damage.
2. Good for Digestion
The dietary fiber in yams aids in digestion and helps prevent constipation.
3. Boosts Brain Health
Certain antioxidants found in yams have neuroprotective effects that can help improve brain function.
4. Regulates Blood Sugar
Yams have a low glycemic index, which means they help in controlling blood sugar levels.
5. Supports Bone Health
The presence of essential minerals like potassium and magnesium contributes to bone health.
6. Enhances Immunity
High in nutrients that boost the immune system, yams can help protect against various diseases.
Nutritional Table (Per 100g Serving)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 118 | 5.9% |
| Protein | 1.5g | 3% |
| Total Fat | 0.17g | 0.2% |
| Carbohydrates | 27.9g | 9.3% |
| Fiber | 4.1g | 16.4% |
| Sugars | 0.5g | – |
| Calcium | 17mg | 1.7% |
| Iron | 0.54mg | 3% |
| Magnesium | 21mg | 5.2% |
| Phosphorus | 55mg | 5.5% |
| Potassium | 816mg | 23.3% |
| Sodium | 9mg | 0.4% |
| Zinc | 0.24mg | 1.6% |
| Vitamin C | 17.1mg | 28.5% |
| Vitamin A | 138 IU | 2.8% |
| Vitamin B6 (Pyridoxine) | 0.29mg | 14.5% |
| Thiamine (B1) | 0.11mg | 7.3% |
| Riboflavin (B2) | 0.03mg | 1.8% |
Yams are not only delicious but also highly nutritious. Their versatility makes them an excellent addition to a variety of dishes, and their rich nutrient profile ensures that you’re receiving a host of health benefits with every bite.
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