10 Science-Backed
Health Benefits of Yams
Yams are herbaceous perennial vines that
are important for their richness in starch and significant amounts of vitamin
C.
The common yam cooking methods include
roasting, frying and boiling. Yams also have very high protein content. It is
rich in potassium, manganese, thiamin and dietary fiber, which is important in
preventing constipation.
Yams take about 6 to 10 months in order
for full growth and are dormant for about 2 to 4 months depending on the
species.
Yams have been
attributed with a range of health benefits, some of which have been proven
through scientific studies and methods. Here are 15 amazing health benefits of
yams, according to science.
1. Eating Yams Every
Week Can Aid Weight Loss
Yams will help you
shed a few founds, if consumed right. The earnestness of losing weight and
getting fit is not lost. So it’s time you ditch that negative talk about never
having to feel fit and thin and reclaim yourself with the help of a healthy
diet plant.
Yams contain dietary
fiber that works as a staple to keep health in check while relieving triggers
that drive you to eat unhealthy all the time.
2. Yams Contain Good
Amounts Of Vitamin B6 That Prevent Vision Loss
Age-related vision
loss is a severe problem for most seniors. But with foods like yams, it’s much
easier to treat and prevent. Yams contain good amounts of vitamin B6 that lower
the risk of developing age-related macular degeneration in older adults.
Increasing consumption
of yams for its high vitamin B6 content may reverse signs of age-related eye
problems in women more than men, a study suggests.
3. Yams Are Good For
Healthy Brain Function
A diet including
superfoods such as yams can seem like a dream come true for some of you. But
with the right information and single-minded commitment to healthy eating, you
can improve your mental and physical health.
Yams contain good
amounts of thiamine levels in its making. This plays a major role in enhancing
and regulating normal cognitive functions. Factors such as memory loss, mood
swings, depression, and other neurodegenerative disorders can be linked with
thiamine deficiency in the body.
It goes without saying
that thiamine helps strengthen the relationship between neurons and other
brains cells for proper function. These brain cells helps enhance the neuronal
membrane for dealing with oxidative stress, free radical damage, and
inflammation.
Thiamine also helps
reduce risk of neuronal loss that is one of the leading factors of
neurodegenerative diseases such as Alzheimer’s disease, Parkinson’s diseases,
and so on.
4. Yams Show A
Positive Effect On Postmenopausal Women
Yams is one of the
most effective foods for women with menopause. Postmenopausal health goes
hand-in-hand with healthy lifestyle choices. Otherwise it leads to other severe
illnesses such as osteoporosis, heart disease, and hormonal problems.
Making physical
lifestyle changes such as regular exercise, healthy eating habits, and intake
of herbal medicines is very important for postmenopausal women.
5. Yams Are An
Excellent Source Of Vitamin B6
Yams provide a reliable
source of Vitamin B6 which the body needs in order to break down homocysteine
which can cause damages to the blood vessel walls. High levels of this
homocysteine can also cause heart attack. It is therefore believed that having
good supply of vitamin B6 in the body perhaps reduces the risk of developing
heart diseases to a high extent.
Yams contain vitamin B6 which is highly needed
by the body to break down homocysteine that causes damages to the blood vessel
walls. It is therefore believed that having good supply of vitamin B6 in the
body perhaps reduces the risk of developing heart diseases to a high extent.
6. The Nutrients
Present In Yams Support Female Endocrine System
Women undergoing
menopause are perhaps the most beneficiaries of yams. Menopause can be a real
problem especially at elderly ages. Thanks to yams, you can control this
problem. Yam can manage menopause symptoms due to its richness in progesterone
and estrogen.
Yams also contain
vitamin nutrients that regulate normal hormonal levels for a healthy endocrine
system. That said, it promotes healthy pituitary glands, thymus, and pancreas
to reduce inflammation and stress in the bloodstream. If left untreated, an
unhealthy endocrine system may lead to autoimmune diseases, thyroid, chronic adrenal
insufficiency.
7. Yams Contain
Allantoin That Helps Heal Skin Diseases
For centuries and
years, Yam has been used as traditional medicine in countries like China, Japan
and Korea. Yams contain Allantoin, which is a cell proliferating that fastens
and accelerates the healing process when it is applied typically on boils,
ulcers and various skin diseases.
8. Consuming Good
Amounts Of Manganese and Copper Present In Yams Can Stimulate Proper Growth
Manganese, which can
easily be found in yams, is useful for most of the enzymes that control blood
sugar, thyroid function and energy metabolism. Yams are therefore important for
patients of goiter infection as a cup of yam contains around 30 percent of the
recommended value of manganese needed in the body.
On the other hand, yams contain good amounts of
copper that aid in energy production and development. You need normalized
levels of copper in the bloodstream to prevent any physiological damage. People
with copper deficiency can often suffer from neuro -developmental delays,
pigmentation of hair and skin, and homeostatic impair.
9. Yams Reduce Risk Of
Low Red Blood Cell Count In The Bloodstream
Red blood cells are
very important in the body as they supply blood throughout the body thus
keeping us alive. Minerals such as copper and iron, which are present in yam,
play major roles in the body. Copper for example is vital in the production of
red blood cells.
For more red blood cells to be produced, copper
should be present in good amounts. This helps in improving blood flow in the
body. Iron also improves the blood circulation in the body. Manganese, another
nutrient found in yams, is put into use by the body as a cofactor for the
antioxidant enzyme, superoxide dismutase.
10. Yams Help Aid
Metabolism With Its Metabolic B Vitamin Strength
Vitamin Bs play a very
important role in stimulating proper metabolic systems. Vitamins including B1,
B2, B6, etc. reduce inflammation, bacteria, and other infections in the gut,
colon, and other digestive organs.
Similarly, foods such
as yams, brown rice, and potatoes that contain high amounts of metabolic B
vitamins. In terms of metabolism, they help increase energy required for quick
metabolism rate. This also means proper weight management and nutrient
absorption in the body.
Porridge yams (Potash, Asaro)
Porridge
Yams aka Potash, Asaro – An easy one pot meal, made with yams and leafy greens
enjoyed throughout West Africa also known as Sese Yams in Cameroon.
How to prepare the Yoruba thick and spicy yam porridge (Asaro)
Asaro has a unique colour, feel and taste. Heres how to prepare
the Yoruba thick and spicy yam porridge.
Asaro is different from basic Nigerian yam porridge because it is made with tomato paste fried
with palm oil, pepper and onions.
Cooking
time
1 hour
Recipe
category
Main
dish
Recipe
cuisine
South
Western Nigeria
Cooking
method
Stewing
Recipe
Yield
6
servings
Nutrition
A
serving of Asaro contains about 398 calories.
Ingredients
Half
tuber of medium yam
2
Cooking Spoons Palm Oil
1/2 Cup
of washed and chopped Ugu or Spinach leaves
4
peppers and tatashe
3
medium Tomatoes
1 Big
Onion chopped
Any
garnishing: Ponmo, smoked fish or stockfish (optional)
2 tbsp
Ground Crayfish
1 seasoning
cubes
Thyme
and curry
Salt to
Taste
Instructions
1. Wash
and clean your fish or kpomo, if using and boil with seasoning till soft, then
set aside.
2.
Blend tomatoes and peppers. Heat a pan with oil and saute onions till
transluscent. Pour pepper and tomato mixture and leave to fry for 7-10 minutes
till raw taste of tomato is gone. Stir at intervals to avoid burning.
3.
Peel, cut into small pieces and wash your yam. Place in clean pot, put some
salt, cover with enough water and boil for 6-8 minutes. Add the crayfish.
4. When
yam is a bit tender, combine with fried tomato and add a little water to reduce
thickness. Add your seasoning cubes, thyme, curry and salt as necessary.
5.
Leave to cook for about 15 minutes on low heat until yam becomes very soft. Turn
the yam mixture till some of yam is mashed and then allow to cook for another 5
minutes.
6. Add
your chopped and washed vegetables as well as garnishing into the meal and
allow to steam for another 5 minutes. Stir and put off heat.
Your
yam porridge is ready!
Boiled
Yam & Egg Sauce
Ingredients
4
servings
1.1/2 Tuber
Yam
2.7 eggs
3.3 fresh
tomatoes diced
4.4 fresh
pepper diced
5.1 onions
diced
6.1 cksp
veg oil
7.to taste salt
8.1 maggi
cube
9.1 green
bell pepper diced
Steps
25mins
1. Peel and wash yam and per boil with dash
of salt once its soft and tender turn off heat, drain and turn off heat.
2. Break eggs in a bowl and add apinch of
salt and whisk properly; heat up frying pan and once it hot add veg oil diced
onions and stir in tomatoes, salt, maggi and pepper fry for 7mins
3. Pour egg into the frying pan and
scramble everything together, finally add the green bell pepper and scramble
everything together. turn off heat immediately and serve with boiled yam
+2348074926468.
Pharex Global Ventures Foods.
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