Yams are tubers, often confused with sweet potatoes. Yams are starchier and less sweet than sweet potatoes. They have white, yellow, purple or pink meat like sweet potatoes. The color depends on the maturity of the sweet potato. White cassava is high in potassium, while yellow, orange and purple yams are full of antioxidants, complex carbohydrates and vitamins. In this article today, i want to share with you the top 14 health benefits of eating yam.
They have many health benefits. For example, they are a source of resistant fiber, which makes it the ideal food choice for digestion and weight loss. Yams help prevent blood sugar nails after eating delicious. In addition, they have several other qualities that make him nutritious.
The benefits of yams include very nutritious, can improve your overall digestive health, can help with weight loss, can increase cholesterol levels, have potential cancer extinguishing properties, can strengthen your brain function, can reduce inflammation, can potentially increase blood sugar levels, Can promote fertility, can reduce the symptoms of menopause, very good for your skin and hair, support a healthy heart and prevent anemia and can improve your vision.
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Originating in Asia, Africa, and Caribbeans, yams are delicious tubers that can grow almost anywhere and almost never die often; however, yams do not have to be confused with sweet potatoes. With a number of health benefits, yams are multipurpose vegetables that you can eat with casserole or grilled beef, fried and fried. Only a fast Google search will give you many sweet potato recipes.
Here are nutritional values of yam One hundred grams of yams contain the followings:
Yams also contain vitamins and minerals in reasonable quantities:
Vitamin C: 12.1mg
The extraordinary health benefits of eating yam are as follows:
1. Cure diabetes
One major health benefits of eating yam is that it fights diabetes. Diabetes is caused by a decrease or deficiency in insulin secretion (or from increasing cellular resistance to insulin). A study conducted in mice found that yams can contribute to increasing glucose metabolism. However, more research is needed to verify these benefits in humans.
In addition, sugar in yams adds to the natural sweet taste in your food and reduces your desire for sugar.
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2. Fights Inflammation
The outer skin of wild potatoes is rich in compounds called saponins. Saponins can help fight inflammation. Thus, yams can fight inflammation and help relax (and even treat) your abdominal and pelvic muscles. Saponin antioxidant properties can also help reduce inflammation related to various diseases.
3. Promote skin health
This is an amzing health benefits of eating yam. Yams are rich in diosgenin, steroids of plants that fight against skin aging in women during menopause. The study of animals in vivo in mice has found that diosgenin administration increases the thickness of the epidermis in diovarictomy rats without changing the level of fat accumulation.
4. Improves Hormonal Balance
The level of estrogen is reduced during menopause, and it affects hormonal balance. As a result, this can cause several conditions such as osteoporosis. According to a study, yams regulate the secretion of the hormone estrogen. Therefore, he helps in preventing disease in post-menopausal women. With hormone regulation, yams also help increase fertility.
5. Improves digestion
The resistant starch is present in the sweet potato acts like a soluble fiber. Therefore, it remains unpiges in and passes through the stomach and intestines. As a result, this helps feed good intestinal bacteria and increases digestive enzymes that promote healthy digestion. Therefore, yams are very good food to increase digestion.
6. Improves intestinal health
Yams contain reasonable quantities of food fiber. Fiber is not digested in the stomach. Instead, he passed the intestine, where he experienced fermentation. Good bacteria in the intestine help carry out this process.
Fiber acts as food for beneficial intestinal bacteria. This helps them grow and fight dangerous microbes. In addition, research shows that the phenolic component of yams has antimicrobial properties. As a result, this helps improve intestinal health.
7. Prevent and lighten arthritis
Wild potato roots contain diosgenin, which has been proven to inhibit the development of osteoporosis arthritis and rheumatoid arthritis.
Rats that are given wild potato extract every day for 90 days show a decrease in inflammation that can be measured and, at a higher dose, the level of pain. Human studies are still needed to determine whether this same effect will occur in humans.
8. Reduces cholesterol
When diosgenin is extracted from wild yam roots given to mice for four weeks, it significantly reduces their overall cholesterol levels and LDL levels. The researchers said their results show that diosgenin can reduce weight and reduce cholesterol levels. The results are promising, but human research is needed.
9. Contains anticancer properties
Cancer occurs due to abnormal cell growth. Oxidative damage to free radicals also causes cancer. Subi provides several antioxidants such as phenol, flavonoids and vitamin C. This antioxidant has anti-cancer properties. Antioxidants vitamins help prevent the growth of cancer cells by reducing damage to free radicals in organs.
A study shows that antioxidants stop the growth of cancer cells. They can even destroy cancer cells.
10. Help weight loss
Glucomanan, fiber extracted from yam roots, can help weight loss. At a dose of 2-4 g per day, this fiber turns into a ling1ers gel in the stomach, making you feel full. Thus, it can maintain your desire in the bay and eventually cause weight loss.
11. Promotes fertility
A study shows that yams have the potential to promote fertility. Lately, natural hormones have become a popular choice for hormone replacement therapy. Creams containing wild potato extract appear as an ideal choice for some women. “Natural” progesterone generally originates from yams that cannot be eaten, wild, produced by Mexico called Dioscorea Uillosa.
12. Strengthens Brain Functions
True, it sounds very difficult to believe, but a study shows that people who take sweet potato extract supplements show a brain that is functioning higher than those who use placebo.
13. Improves vision
Of all the senses in the body, vision is very important. Vitamin C in Sabeers supports eye health. This helps reduce the risk of macular degeneration, a condition that worsens your view from time to time after you pass the age of 50.
14. Relieves menopausal symptoms
Diosgenin, a substance in wild potatoes, is used to treat sex hormone problems. It is also used to produce contraception and relieve menopause and premenstrual syndrome symptoms. A study conducted at the Baker Medical Research Institute (Australia) has found that this substance can relieve menopausal symptoms without side effects.