Yams (Dioscorea) are a kind of tuber vegetable that originated in Asia, Africa, and the Caribbean (1Trusted Source).
They’re often improper for sweet potatoes. However, yams are less candy and greater starchy.
They have an awesome brown, bark-like outdoors. The flesh can be white, yellow, purple, or purple, relying on the yam’s adulthood.
These tubers are surprisingly nutritious, versatile, and can gain your fitness in lots of ways.
Here are eleven fitness and nutrition blessings of yams.
1. Packed with nutrition
Yams are wealthy in vitamins, minerals, and fiber.
One cup (136 grams) of baked yams gives (2):
Carbs: 37 grams
Protein: 2 grams
Fat: zero grams
Fiber: 5 grams
Vitamin C: 18% of the Daily Value (DV)
Vitamin B5: 9% of the DV
Manganese: 22% of the DV
Magnesium: 6% of the DV
Potassium: 19% of the DV
Thiamine: eleven% of the DV
Copper: 23% of the DV
Folate: 6% of the DV
Yams are not the simplest supply of fiber but also high in potassium and manganese that are essential for helping bone health, growth, metabolism, and coronary heart feature (3Trusted Source, 4Trusted Source).
These tubers also offer decent amounts of other micronutrients, along with copper and vitamin C.
Copper is vital for crimson blood cell production and iron absorption, while diet C is a sturdy antioxidant that may enhance your immune machine (5Trusted Source, 6Trusted Source, 7Trusted Source, 8Trusted Source).
2. May beautify mind characteristic
Eating yams may also enhance your mind.
In one 12-week, looking at people who took a yam extract supplement scored higher on a brain function test than those within the placebo group (9Trusted Source).
Yams comprise a unique compound referred to as diosgenin, which has been discovered to sell neuron growth and decorate mind characteristics (9Trusted Source).
Diosgenin has additionally advanced memory and getting to know talents in mice in diverse maze checks (10Trusted Source).
However, more studies on this location are needed to understand how yams may also gain mind fitness absolutely.
3. May ease signs and symptoms of menopause
Yams may also assist in alleviating a few signs and symptoms of menopause.
In one 30-day observation, 24 postmenopausal girls switched from their staple food of rice to ingesting yams in 2 out of 3 meals (390 grams overall), according to today. Their blood stages of estrone and estradiol elevated through 26% and 27%, respectively (11Trusted Source).
Blood stages of estrone and estradiol — estrogen hormones — normally decrease at some point of menopause. Improving estrogen degrees might also ease menopause signs and symptoms (12Trusted Source, 13Trusted Source).
Yet, any other six-month examination located that topically applied wild yam cream had little or no effect on menopause signs and symptoms, along with flushing and night sweats, in comparison with a placebo (14Trusted Source).
Further studies are wanted to research the position that yams may additionally have in relieving menopause symptoms.
4. May have most cancers-fighting residences
Yams offer numerous antioxidants that could have anticancer residences (15Trusted Source, 16Trusted Source).
In an animal study, a yam-wealthy weight-reduction plan drastically decreased colon tumor growth. These consequences had been related to the antioxidants present in yams, suggesting that these tubers may protect against most cancers (16Trusted Source, 17Trusted Source).
What’s greater, a test-tube examination determined that extracts from Chinese yam, particularly the peel, inhibited liver tumor increase and supplied antioxidant homes (18Trusted Source, 19Trusted Source).
However, research is confined, and studies have not begun to test these results in humans.