Yams are more than just a delicious addition to meals; they’re a powerhouse of health benefits that can significantly enhance overall wellbeing.
Packed with nutrients, these tubers support gut health, boost cognitive function, and promote cardiovascular wellness.
Research indicates that the resistant starch in yams can improve digestive processes and increase beneficial gut bacteria, making them a valuable ally for digestive health.
Incorporating yams into a balanced diet may also aid in weight management and cholesterol regulation. Studies show that regular consumption can lead to a decrease in cholesterol levels and may even help reduce appetite.
With their impressive array of health advantages, yams stand out as a functional food worth adding to your plate for a healthier lifestyle.
1. Boosts Brain Function
Eating yams can positively impact brain function. Studies show that diosgenin, a unique compound found in yams, promotes neuron growth and enhances cognitive abilities.
In a 12-week study, participants taking a yam extract supplement scored higher on brain function tests compared to those on a placebo.
Also, research highlights that diosgenin improves memory and learning in animal models, specifically in maze tests.
While these findings are promising, further research is necessary to fully understand the extent of yams’ benefits for brain health.
2. Eases Menopause Symptoms
Yams may provide relief from menopause symptoms due to their phytoestrogen content, which mimics estrogen in the body.
A 30-day study found that postmenopausal women who substituted yams for rice in two out of three meals experienced a notable increase in estrone and estradiol levels, rising by 26% and 27%, respectively.
These hormonal boosts can help alleviate common symptoms like hot flashes. However, not all studies align on this benefit.
A six-month trial highlighted limited effectiveness of yam cream in reducing menopause symptoms, showing little difference from a placebo. Research remains ongoing to clarify the true impact of yams on menopause-related discomfort.
3. Possesses Cancer-Fighting Properties
Yams have shown potential in fighting cancer due to their rich antioxidant content. Research highlights that a diet high in yams significantly reduced colon tumor growth in animals, indicating their protective effects.
Also, studies revealed that extracts from Chinese yam, particularly the peel, can inhibit liver tumor growth.
While these findings are promising, he or she should note that research remains limited, and further studies on humans are necessary to confirm these benefits. Incorporating yams into one’s diet could offer a tasty way to potentially reduce cancer risks.
4. Reduces Inflammation
Yams contain antioxidants that may help lower inflammation in the body. Research shows that chronic inflammation is linked to serious conditions like heart disease, diabetes, and obesity.
Consuming anti-inflammatory foods, including yams, can aid in managing such inflammation. Several studies on rats indicated that yam powder effectively reduced inflammation associated with various illnesses, such as colon cancer and irritable bowel syndrome.
While findings in animals are promising, more human studies are needed to confirm the anti-inflammatory effects of yams.
5. Enhances Blood Sugar Control
Yams have been shown to improve blood sugar levels significantly. Studies indicate that when rats received yam powder or yam water extract, they experienced lower levels of fasting blood sugar and hemoglobin A1c, a key marker for long-term blood sugar control.
Research has also demonstrated that providing rats with higher doses of purple yam extract resulted in reduced appetites and enhanced blood sugar regulation.
Yam flour has also proven beneficial, as it decreased the rate of blood sugar absorption, further contributing to better blood sugar management.
Those benefits come from the resistant starch and dietary fiber present in yams, which support overall health by promoting insulin sensitivity and reducing appetite.
6. Supports Digestive Health
Yams play a crucial role in promoting digestive health. They contain resistant starch, which enhances digestion and boosts the production of digestive enzymes that help break down food. Improved enzyme activity leads to a more efficient digestive process.
Also, increasing the number of good bacteria in the gut is another benefit of yams. This positive shift in gut microbiota can enhance overall gut health, aiding in nutrient absorption and reducing gastrointestinal discomfort.
The fiber found in yams also supports regular bowel movements, contributing further to digestive wellness.
7. Aids in Weight Loss
Yams may play a significant role in weight loss efforts. One animal study found that yam extract reduced food intake, suggesting these tubers could help lessen appetite. Their high fiber content also promotes feelings of fullness, which can curb snacking between meals.
Incorporating yams into meals can support healthy eating habits. Their low-glycemic index means they provide sustained energy without causing blood sugar spikes.
By replacing less nutritious options with yams, individuals can create a more balanced diet conducive to weight management.
8. Has Antimicrobial Effects
Yam extract may protect against certain drug-resistant bacteria, as observed in several studies. Research highlights this potential antibiotic activity, suggesting yams could serve as a natural remedy.
Incorporating yams into the diet may enhance immune defense due to their antimicrobial properties. These effects show promise, particularly against pathogens that are increasingly resistant to conventional treatments.
While more studies are needed, the findings underscore the importance of yams in supporting health and wellness. Adding yams to daily meals might bolster overall health, offering a tasty way to fight infections.
9. Improves Cholesterol Levels
Yams can bolster cholesterol management significantly. A study revealed that women who consumed 18 ounces (390 grams) of yams daily for 30 days saw a 6% drop in their blood cholesterol levels.
Including yams in meals promotes heart health by reducing unhealthy cholesterol levels. Their rich fiber content plays a crucial role in this process, as fiber helps eliminate excess cholesterol from the body.
Incorporating yams alongside a balanced diet can create a positive impact on overall cholesterol health. Regular consumption of yams might contribute to better cardiovascular wellness and prevent associated diseases.
Nutrition Properties of Yam
Yams (Dioscorea) are nutrient-dense tuber vegetables offering a variety of health benefits.
Here is a breakdown of Per 100 grams of cooked yam nutrition properties:
- Calories: 118-158 kcal
- Carbohydrates: 27-37 grams
- Protein: 1.5-2 grams
- Fat: 0 grams
- Fiber: 4-5 grams
- Sodium: 4 grams
Vitamins and Minerals:
- Vitamin A: Provides up to 369% of the daily requirement, vital for vision and immune function.
- Vitamin C: Contributes 18-29% of the daily value, acting as an antioxidant and supporting skin health.
- Potassium: Essential for heart health and blood pressure regulation.
- Manganese: Supports metabolism and bone health.
- Copper: Aids in red blood cell production and iron absorption.
- B-complex Vitamins: Including B6, thiamin, riboflavin, niacin, and folate, which help in energy metabolism.
Andrea Silvey is a dedicated healthcare professional committed to creating and performing programs that enhance the lives of her clients one heart at a time. With a personalized approach, Andrea focuses on holistic health and well-being, ensuring each client receives tailored care and support.
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