Top 5 Health Benefits of Yams

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Yams are a tuber vegetable native to Asia, Africa, and the Caribbean. They are frequently confused about sweet potatoes. Yams, on the other hand, are less ... read more...

  1. Yams are rich in vitamins, minerals, and fiber. One cup (136 grams) of baked yams provides:

    • Calories:158
    • Carbs: 37 grams
    • Protein: 2 grams
    • Fat: 0 grams
    • Fiber: 5 grams
    • VitaminC: 18% of the Daily Value (DV)
    • VitaminB5: 9% of the DV
    • Manganese: 22% of the DV
    • Magnesium:6% of the DV
    • Potassium: 19% of the DV
    • Thiamine:11% of the DV
    • Copper:23% of the DV
    • Folate: 6% of the DV

    Yams are not only high in fiber, but also in potassium and manganese, which are essential for bone health, development, metabolism, and heart function. These tubers are also high in other micronutrients like copper and vitamin C. Copper is required for red blood cell synthesis and iron absorption, whereas vitamin C is a powerful antioxidant that can help your immune system.

    Packed with nutrition
    Packed with nutrition
    Packed with nutrition
    Packed with nutrition

  2. Consuming yams may help your brain. In one 12-week research, those who took a yam extract supplement outperformed the placebo group on a brain function test. Yams contain a chemical known as diosgenin, which has been shown to increase neuron development and improve brain function. Diosgenin has also been shown to boost memory and learning ability in mice in maze testing. More research in this area, however, is required to completely understand how yams may help brain function.


    Yams may help relieve certain menopausal symptoms. In one 30-day trial, 24 postmenopausal women switched from rice to yams in two out of three meals (390 grams total) each day. Their blood estrone and estradiol levels climbed by 26% and 27%, respectively. During menopause, blood levels of estrone and estradiol, two estrogen hormones, normally fall. Improving estrogen levels may help to alleviate menopausal symptoms. Another six-month trial indicated that when compared to a placebo, topically administered wild yam cream had very little effect on menopausal symptoms such as flushing and night sweats.

    May enhance brain function and ease symptoms of menopause
    May enhance brain function and ease symptoms of menopause
    May enhance brain function and ease symptoms of menopause
    May enhance brain function and ease symptoms of menopause
  3. Yams include a number of antioxidants that may have anti-cancer benefits. A yam-rich diet dramatically decreased colon tumor development in animal research. These benefits were linked to antioxidants found in yams, indicating that these tubers may protect against cancer. Furthermore, test-tube research discovered that extracts from Chinese yam, notably the peel, reduced the formation of liver tumors and had antioxidant capabilities. However, research is limited, and human studies have yet to be conducted.


    The antioxidants in yams may aid in the reduction of inflammation. Chronic inflammation has been related to an increased risk of a variety of diseases, including heart disease, diabetes, and obesity. Consuming anti-inflammatory foods, such as yams, can aid in the management of chronic inflammation. Several rat studies have found that yam powder reduces inflammation associated with a variety of diseases, including colon cancer, irritable bowel syndrome (IBS), and stomach ulcers. More research is needed to discover whether yam consumption has the same anti-inflammatory benefits in humans.

    May have cancer-fighting properties and reduce inflammation
    May have cancer-fighting properties and reduce inflammation
    May have cancer-fighting properties and reduce inflammation
    May have cancer-fighting properties and reduce inflammation
  4. Yams may help to lower your blood sugar levels. In one study, rats fed yam powder or yam water extract had lower fasting blood sugar and hemoglobin A1c (HbA1c) levels than the control groups. HbA1c is a long-term blood sugar management metric. Another study demonstrated that rats given larger doses of purple yam extract had lower appetites, lost more weight, and had better blood sugar management when compared to a control group.


    Another study in rats discovered that supplementing with yam flour lowered the rate of blood sugar absorption, which resulted in better blood sugar management. These benefits are due to yams' resistant starch and fiber. Resistant starch goes through your digestive tract undigested. This form of starch has been related to a variety of health advantages, including reduced hunger, better blood sugar levels, and insulin sensitivity.

    May improve blood sugar control
    May improve blood sugar control
    May improve blood sugar control
    May improve blood sugar control
  5. Yams can also help you reduce your cholesterol levels. This is because yams contain a form of soluble fiber that is cholesterol's worst nightmare. Soluble fiber works by circling cholesterol, binding to it, and eliminating it from your body. Furthermore, yams have been demonstrated to reduce cholesterol levels in actual women. In one research, women who ate 18 ounces of yams every day for 30 days saw their cholesterol levels drop.


    Another study revealed that yams can help with menopausal symptoms. In a 30-day trial, 24 postmenopausal women swapped rice for yams at least 2 to 3 times a day. As a result, the levels of estrone and estradiol in those women's blood jumped by over 30%. Estradiol and estrone are two estrogen hormones. These two hormones often decline dramatically after menopause. Because yams stimulate these two hormones, estrogen levels improve and menopausal symptoms are relieved.

    Improve cholesterol levels and alleviate menopause symptoms
    Improve cholesterol levels and alleviate menopause symptoms
    Improve cholesterol levels and alleviate menopause symptoms
    Improve cholesterol levels and alleviate menopause symptoms




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