Health benefits of yams
- Yam is a good source of energy; 100 g provides 118 calories. Its crunchy edible part chiefly composed of complex carbohydrates and soluble dietary fiber.
fiber helps reduce
constipation, decrease bad (LDL) cholesterol levels by binding to it in
the intestines and lower colon cancer risk by preventing toxic
compounds in the food from adhering to the colon mucosa. Additionally,
being a good source of complex carbohydrates, it regulates steady rise
in blood sugar levels, and, for the same reason, recommended as low
glycemic index healthy food (essential for diabetics).
The tuber is an excellent source of
B-complex group of vitamins. It provides adequate daily requirements of
pyridoxine (vitamin B6), thiamin (vitamin B1), riboflavin, folic acid,
pantothenic acid and niacin. These vitamins mediate various metabolic
functions in the body.
Fresh root also
contains good amounts of anti-oxidant vitamin; vitamin-C.
about 29% of recommended levels per 100 g. Vitamin C has some
important roles in anti-aging, immune function, wound healing, and bone
Yam contains small amounts of vitamin-A, and
beta-carotene levels. Carotenes convert to vitamin A in the
body. Both these compounds are strong antioxidants. Vitamin A has
many functions like maintaining healthy mucus membranes and
skin, night vision, growth and protection from lung and oral cavity
- Further, the tuber is indeed one of the good sources of minerals such as copper, calcium, potassium, iron, manganese, and phosphorus. 100 g provides about 816 mg of Potassium. Potassium is an important component of cell and body fluids, which helps controlling heart rate and blood pressure by countering hypertensive effects of sodium. Copper is required in the production of red blood cells. Manganese is used by the body as a co-factor for the antioxidant enzyme, superoxide dismutase. Iron is required for red blood cell formation.