12 Health and Nutrition Benefits of Yam

Yams are tuber vegetables that might resemble sweet potatoes, but they are less sweet and more starchy than sweet potatoes. These vegetables come in various hues like white, yellow, orange, pink, or purple, depending on the yam's maturity. White yams are rich in potassium, while yellow, purple, and orange varieties are abundant in antioxidants, vitamins, and complex carbohydrates, making them a wholesome food choice for all.

Yams go by different names, including China root, devil's bone, rheumatism root, colic root, elephant foot yam, jimikand and more. It's worth noting that not all yams are edible. Out of the over 600 species, only 12 are safe for consumption. It's generally considered safe to consume yams in small quantities, as larger amounts may lead to side effects like nausea, vomiting, headaches, skin irritation, and digestive issues.

Nutritional Value of Yam

We have mentioned the nutritional value of yams. 100 grams of yam contains -

• Calories - 119 k. cals
• Proteins - 1.49 g
• Fats - 0.14 g
• Carbohydrates - 27.5 g
• Fibre - 3.9 g

Vitamin and Minerals

Yam also contains a good amount of vitamins and minerals mentioned below -

• Iron - 0.52 mg
• Calcium - 14 mg 
• Magnesium - 18 mg 
• Vitamin C - 12.1 mg
• Potassium - 670 mg
• Phosphorus - 49 m
  
  

12 Health Benefits of Yam

Yam is good for health. The bulb and roots of yam, especially wild yam, contain a chemical called diosgenin that influences the production of several useful hormones such as oestrogen and dehydroepiandrosterone (DHEA) in the human body. Here are some potential benefits of yam:

1. Enhancing Brain Function: A recent study has shown that yam enhances cognitive function. Cognitive disability can lead to several problems such as memory loss and confusion. Yam is full of vitamins and minerals, making it highly nutritious. This fruit also contains a compound called diosgenin, which enhances brain function and improves learning ability.
2. Skin Health: Enhancing skin health is one of the most prominent benefits of yam. Yams are rich in antioxidants, which are known to rebuild skin cells and may reduce oxidative damage caused by free radicals. Also, yam contains vitamin C, which helps promote collagen production in the body. Collagen is a protein that is effective in maintaining the skin's elasticity. 
3. Menopause: Easing the symptoms of menopause is yet another benefit of elephant yam. Several medical practitioners use wild yams as an alternative to oestrogen replacement therapy for managing menopausal symptoms. It is said that wild yams may increase or stabilise oestrogen levels in the body, which helps alleviate a person's symptoms.
4. Rheumatoid Arthritis: Rheumatoid arthritis is a chronic condition that causes joint pain, swelling, and inflammation, leading to pain and stiffness that disrupts movement in people with the condition. Studies suggest that the anti-inflammatory properties of yams can help reduce joint inflammation. 
5. Fertility: Among all yam vegetable benefits, they might also promote fertility. Natural hormones are becoming popular options for Hormone Replacement Therapy these days. Various research studies have shown that yams are great for promoting fertility.
6. Cancer: Cancer occurs due to the abnormal growth of cells. Additionally, sometimes oxidative damage by free radicals can cause cancer. Yams have many antioxidants that may possess anticancer properties. In a study, it was shown that yams significantly reduced colon tumour growth. This is because antioxidant vitamins reduce the damage caused by free radicals to organs, which helps prevent the growth of cancer cells.
7. Inflammation: The antioxidants in yams help reduce chronic inflammation, which is linked to various conditions such as diabetes, obesity, and heart disease. Yams might help manage chronic inflammation, as they are among the best anti-inflammatory foods. Additionally, yams are said to help manage irritable bowel syndrome and reduce the secretion of inflammatory components of the immune system. 
8. Blood Sugar: Yams are also believed to help regulate blood sugar levels. They contain resistant starch that prevents blood sugar from spiking, especially after a meal. This slows down the digestion process, ultimately leading to a gradual release of glucose into the bloodstream. Purple yams are particularly beneficial for people with diabetes as they help manage blood sugar levels.
9. Digestion: The resistant starch present in yams acts as soluble fibres, which remain undigested and pass through the stomach and intestines. This helps feed the good bacteria in the stomach and increases the production of digestive enzymes to promote healthy digestion. Thus, yams are considered the best food for improving digestion.
10. Gut Health: Yams contain dietary fibres that do not get digested in the stomach. Instead, they pass to the intestine and undergo fermentation with the help of good bacteria. Now, as fibres act as food for the gut bacteria, they help them grow and fight off harmful bacteria and other foreign particles, thus improving gut health.
11. Weight Loss: Yams have ample calories and dietary fibres. According to studies, fibre helps in weight loss. Fibre passes through the digestive tract slowly and helps keep a person's stomach feeling full for longer, preventing cravings and overeating.
12. Cramps and Muscular Pain: Some medical practitioners believe that yams have antispasmodic properties that help reduce muscle spasms and cramps, particularly during menstruation

Conclusion

It is always necessary to buy yam products from a reputable and authentic manufacturer. Look for companies that list the ingredients used to ensure that they do not contain any substances or chemicals that might cause side effects. Although traditionally, doctors used yam for treating several health conditions, more research and studies are required to determine its safety and effectiveness.

It is always important to consult with a doctor before using yam, as it might interact with other medicines, leading to certain side effects.