The Health Benefits Of Yams.

Yams are the starchy root tubers of several vegetables that belong to the Dioscorea family. They are popular staples in the diets of West African and are rich in carbohydrates. They are grown throughout Africa, Asia and South America. There are hundreds of yam varieties.

Nutritional profile of yams.

Yams are excellent sources of energy, having complex carbohydrates and dietary fiber. Yams are rich in B-complex vitamins like thiamin, riboflavin, folic acid, niacin, pyridoxine and pantothenic acid. Yams are rich in vitamin C and moderate levels of vitamin A. They are good sources of minerals such as potassium, calcium, phosphorus, copper, manganese.

Some of the health benefits of yams.

• B-complex vitamins are important for proper metabolic functions.
• Vitamins A and C are antioxidants which can reduce or prevent oxidative stress on the body.
• Yams have a low glycemic index which makes them ideal for moderate consumption by those with diabetes.
• Yams are rich in fiber which is beneficial to good health. Fiber also helps in promoting digestion, regulates blood sugar levels and lower blood cholesterol levels.
• Yams contain a phytonutrient called diosgenin which is similar to progesterone. Progesterone is one of the important female hormones. Yams are believed to have a stabilizing effect on female hormonal patterns because of this.
• Diosgenin also decreases the risk of osteoporosis.
• Yams contain allantoin, which soothes the skin, stops skin irritations and protects the skin.

Yams are perfect to add to a healthy diet, even though a lot of Africans believe that because they are high carbohydrate foods, they are to be avoided but yam has mostly complex carbohydrates and fiber, which slow digestion. Most yams are eaten boiled or processed minimal, which means that most of the other beneficial nutrients are eaten with it. Yams are not to be consumed raw because they contain some toxic substances which cooking destroys. It is best to eat yams in moderation and not too late in the day.

Yams are easy to cook and can be boiled, grilled, roasted, fried, mashed or powdered. West Africans

also pound yam into a paste called pounded yam which is consumed with vegetable soups. Yams pieces are dried and made into powder which is reconstituted in hot water to make a paste called amala in Nigeria.

Our African foods are excellent for health like most indigenous foods from all over the world. Follow on Twitter @heal2bwell.