Discover the Health Benefits of Yam: Nutrition Facts You Need to Know
Are you looking for a nutritious and healthy food option? Look no further than yam! Yam has been consumed for centuries and is a staple food in many parts of the world. In this article, we’ll discuss the nutritional benefits of yam and why it should be a part of your diet.
What is Yam?
Yam is a starchy tuber vegetable that comes in many varieties. It is native to Africa and Asia but is now grown worldwide. Yams are often confused with sweet potatoes, but they are two different vegetables. Yams have a rough, scaly skin and a white, yellow, or purple flesh, depending on the type.
Nutrition Facts of Yam
Yam is a highly nutritious food that is low in fat and calories. It is an excellent source of carbohydrates, fiber, vitamins, and minerals. One cup of cooked yam (200 grams) contains:
– Calories: 158
– Carbohydrates: 37 grams
– Fiber: 5 grams
– Protein: 2 grams
– Fat: 0 grams
– Vitamin A: 20% of the daily value
– Vitamin C: 59% of the daily value
– Vitamin B6: 25% of the daily value
– Potassium: 27% of the daily value
– Manganese: 20% of the daily value
Health Benefits of Yam
1. Boosts Digestive Health: Yam is high in fiber, which helps to promote digestive health. It can help to prevent constipation, diarrhea, and other gastrointestinal disorders.
2. Supports Heart Health: Yam is an excellent source of potassium, which helps to regulate blood pressure and reduce the risk of heart disease.
3. Regulates Blood Sugar: Yam has a low glycemic index, which means that it can help to regulate blood sugar levels and reduce the risk of type 2 diabetes.
4. Boosts Immune System: Yam is high in vitamin A and C, which are essential for a healthy immune system. It can help to prevent infections, colds, and flu.
5. Reduces Inflammation: Yam contains anti-inflammatory compounds that can help to reduce inflammation in the body. It can help to prevent chronic diseases such as arthritis and cancer.
How to Incorporate Yam into Your Diet
There are many ways to add yam to your diet. You can boil, bake, roast, or fry yam. It can be used in soups, stews, curries, and salads. Here are some ideas:
– Yam fries: Cut yam into thin pieces and bake in the oven for a healthy alternative to regular fries.
– Yam and vegetable soup: Boil yam with your favorite vegetables and spices to make a hearty soup.
– Yam and black bean salad: Mix boiled yam with black beans, tomatoes, onions, and cilantro for a tasty and nutritious salad.
Conclusion
In conclusion, yam is a highly nutritious and healthy food that can provide numerous health benefits. It is an excellent source of fiber, vitamins, and minerals that can boost your digestive health, support heart health, and regulate blood sugar. With its many varieties and versatile uses, yam is a great addition to any diet.
