What are the health benefits of yams? It is a yam that is high in fiber and contains a lot of important vitamins and minerals your body needs.
What are the health benefits of yams? IStock-photo credit: Andri suhaemi
The Nutritional Facts of one cup of yams are the following:
• Calories- 158
• Carbs- 37
• Protein- 2 grams
• Fat- 0 grams
• Fiber- 5 grams
• Vitamin C- 18% of the Daily Value
• Vitamin B5- 9% of the Daily Value
• Manganese- 22% of the Daily Value
• Potassium- 19% of the Daily Value
• Thiamine- 11% of the Daily Value
• Copper- 23% of the Daily Value
• Folate- 6% of the Daily Value
Inflammation
Studies have shown that yams can help reduce inflammation in rats, but it is important to know more studies needs to be done on humans to show it can relieve chronic inflammation.
Digestive Health
Some other health benefits are improved digestive health. Studies show that the resistant starch in yams can help break down food and increase healthy bacteria in the gut.
A small study was done on women for 30 days and that group ate 18 ounces of yams per day. The study revealed that they experienced a 6% decrease in blood cholesterol levels. The fiber in yams can help promote weight loss meaning it could help suppress your appetite and make you eat less food.
Brain Health
Yams has a compound called diosgenin which is found to improve neuron growth and improve brain function. A small 90-day study was done where a group took a yam extract supplement. And they scored higher on a brain function test compared to the placebo group.
The Bottom Line is the health benefits of yams is improving digesting health and promoting weight loss because of the fiber in it.
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References
1) USDA- https://fdc.nal.usda.gov/food-details/170072/nutrients
2) Weaver CM. Potassium and health. Adv Nutr. 2013 May 1;4(3):368S-77S. doi: 10.3945/an.112.003533. PMID: 23674806; PMCID: PMC3650509.
3) Aschner M, Dorman DC. Manganese: pharmacokinetics and molecular mechanisms of brain uptake. Toxicol Rev. 2006;25(3):147-54. doi: 10.2165/00139709-200625030-00002. PMID: 17192121.
4) Tohda C, Yang X, Matsui M, Inada Y, Kadomoto E, Nakada S, Watari H, Shibahara N. Diosgenin-Rich Yam Extract Enhances Cognitive Function: A Placebo-Controlled, Randomized, Double-Blind, Crossover Study of Healthy Adults. Nutrients. 2017 Oct 24;9(10):1160. doi: 10.3390/nu9101160. PMID: 29064406; PMCID: PMC5691776.
5) Koloverou E, Panagiotakos DB, Pitsavos C, Chrysohoou C, Georgousopoulou EN, Grekas A, Christou A, Chatzigeorgiou M, Skoumas I, Tousoulis D, Stefanadis C; ATTICA Study Group. Adherence to Mediterranean diet and 10-year incidence (2002-2012) of diabetes: correlations with inflammatory and oxidative stress biomarkers in the ATTICA cohort study. Diabetes Metab Res Rev. 2016 Jan;32(1):73-81. doi: 10.1002/dmrr.2672. Epub 2015 Jul 27. PMID: 26104243.
