Proven health and nutrition benefits of Yams

yam nutrition

The yams are starchy and tuber vegetable. It grows in the West Africa. It has a big impact in the ritualism and symbolism associated with itself, especially in Africa, Asia and Latin America. It belongs to the Dioscoreaceae family in the Discorea genus. Yam has been cultivated since 50,000 BC in Asia and Africa.

This is one of the most consumed foods in the world and it is staple food in Pacific Islands, West Indies, Africa and South America. It can be found in around 200 different varieties of yam which can range in colors, from ivory to yellow and purple. Yam has long and cylindrical shape which has a rough exterior. The trifoliate yam, South East Asian yam, Chinese yam, Yellow yam and White yam are the most commercially important species of yam. It is not allergenic food and it does not have too much oxalates or purines but you should take precautions while you are consuming it.

You should talk with your doctor if you suffer from gallbladder or kidney issues because even the small amount of oxalates can lead to kidney damage. It is known fact that those people who have healthy digestive tract are able to absorb the nutrients of yam without any side effects. Diarrhea, headache, vomiting and nausea are the most common side effects from the yam. You should seek medical attention if you have some of these side effects. Here are some health benefits of yam:

Yams promotes blood circulation in the scalp

Yam has iron which can help the red blood cells to carry oxygen and to promote the blood circulation in the scalp. If you have low levels of iron in your body, then it could lead to hair loss and baldness in both men and women. You should consume yam on regular basis because it can help to prevent hair loss and promote hair growth.

white yam benefits, yams

Prevents premature hair graying

Yam can help in the prevention of premature graying because it has a good amount of Vitamin B6 which is creating melanin and this gives the hair its color.

Stimulates collagen production

Yam is rich in antioxidants which can protect your skin from the harsh rays and environmental hazards. Yam stimulates the production of the skin collagen and it brings elasticity and smoothness to the skin. It can renew the damaged skin and it will improve the appearance of the skin.

Delays aging signs

Yam is possessing anti – aging properties. Also it has skin – friendly nutrients, like Vitamin B6, Vitamin C and antioxidants that can help in the prevention of wrinkles and other signs of aging.

Yam help in RBS production

Yam has minerals which are playing an important role in the body. Copper can help in the production of red blood cells and it can improve the blood flow in the body. Also it has iron which can improve the blood circulation in the body.

Aids digestion and improves bowel habits

Yam has dietary fiber which can reduce the constipation and decreases the bad cholesterol. Also it has a good amount of potassium which aids in the healthy digestion and it can stimulate smooth muscle contraction in the stomach for proper bowel habits.

Ability to mediate the metabolic functions

Yam has vitamins which mediate many metabolic functions in the body. Carotenes are very important for converting the Vitamin A in the body. Vitamin A can help to maintain healthy mucous membranes and skin. Also this vitamin can improve the vision. Yam has Vitamin C which is playing an important role in bone growth, wound healing, improving immunity and anti – aging process.

Cancer deterrent

We can view the yam as a cancer deterrent, especially of the colon cancer. It has dietary fiber which can prevent the colon cancer by preventing the toxic compounds in the food from adhering to the colon mucosa. Yam has Vitamin A which can provide protection from the lung and oral cavity cancer.

Yam improves cognitive ability

Yams can increase the learning and memory capacity in the human brain. There was one study in which was shown that people who consumed yam for six weeks on regular basis have noticed a significant increase in the cognitive abilities of people. This is due to the antioxidant compound present in yams. Also it can help to cure Alzheimer’s disease.


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