What effect does yam have on our health? The answer is that it has many great health benefits because the nutrient content in this herb is quite high.
Surely you have ever eaten a dish made from yams. Yam has the scientific name Dioscorea alata, the tuber is quite large, has many shapes, the flesh is purple, soft when cooked. Yams have a naturally sweet, nutty taste and are used in many different dishes, from sweet to savory.
Furthermore, they contain lots of vitamins, minerals and antioxidants, all of which are beneficial for your health. So what specific effects does yam have? Here are 7 surprising health benefits packed into just one rough-looking yam.
1. Very nutritious
Yams contain starch and are a source of carbohydrates, potassium as well as vitamin C. 100g of cooked yams will give you:
- Calories: 140
- Carbohydrates: 27g
- Protein: 1g
- Fat: 0.1g
- Fiber: 4g
According to daily nutritional value (DV):
- Sodium: 0.83%
- Potassium: 13.5%
- Calcium: 2%
- Iron: 4%
- Vitamin C: 40%
- Vitamin A: 4%
2. Rich in antioxidants
Antioxidants help protect cells from damage caused by free radicals, which are linked to many chronic conditions such as cancer, heart disease, diabetes and neurodegeneration. Yams are rich in antioxidants, including anthocyanins and vitamin C.
Anthocyanins give yams their vibrant color, which can help reduce blood pressure and fight inflammation, cancer, as well as type 2 diabetes. Research also shows that two types of anthocyanins in this tuber, cyanidin and peonidin, can reduce the risk of heart disease. Development of certain types of cancer such as:
Colon cancer. Research shows that tumors in animals treated with dietary cyanidin are reduced by up to 45%. While another test-tube study found that yams slowed the growth of human cancer cells.
Lung cancer. Through observational research, peonidin slows the growth of lung cancer cells.
However, it should be noted that these studies used concentrated amounts of cyanidin and peonidin. Therefore, we should not depend on eating yams to treat cancer.
Besides, vitamin C in yams helps keep body cells healthy, increases iron absorption and protects DNA from damage. In fact, when you absorb enough vitamin C, your body’s antioxidant levels can increase by up to 35%.
3. Helps control blood sugar levels
Obesity and inflammation caused by oxidative stress increase the risk of insulin resistance, poor blood sugar control, and type 2 diabetes. Insulin resistance is a condition in which cells do not respond properly to the hormone insulin – the substance responsible for maintaining blood sugar control.
The flavonoids in yams have been shown to help reduce blood sugar levels in people with type 2 diabetes. They also help reduce oxidative stress and insulin resistance by protecting insulin-producing cells in the liver.
Additionally, a study in 20 rats further found that administration of higher amounts of yam extract reduced appetite, encouraging weight loss. Blood sugar control is improved. Another study reported that yam supplementation reduced the rate of blood sugar absorption in rats to a high degree, improving blood sugar control.
This benefit may be due to the fact that yams have a low glycemic index ranging from 0-100. The glycemic index is a measure of how quickly sugar is absorbed into your bloodstream. Purple yams have an index of 24. This means that carbohydrates are broken down into sugar slowly, leading to a more steady release of energy, without spikes in blood sugar.
4. May help lower blood pressure
High blood pressure is a major factor in heart attacks and strokes. Yams may help lower blood pressure thanks to their impressive antioxidant content. One study found that yams have this ability similar to common blood pressure-lowering drugs such as angiotensin-converting enzyme inhibitors.
Another study found that the antioxidants in yams can block the conversion of angiotensin 1 to angiotensin 2, a compound responsible for increasing blood pressure.
Although these results seem promising, more research is needed on the human scale. Therefore, do not arbitrarily use yams as the only way to treat your high blood pressure!
5. May improve asthma symptoms
Asthma is a chronic inflammatory disease of the airways. Consuming adequate amounts of antioxidants such as vitamins A and C can reduce the risk of asthma.
A review of 40 studies found that the occurrence of asthma in adults is associated with low vitamin A intake. In fact, people with asthma only meet about 50% of the average daily recommended intake of vitamin A. In addition, the incidence of asthma also increased by 12% in people whose diets were low in vitamin C.
Yams are a source of antioxidants containing vitamins A and C. Eating yams will help you supplement these vitamins in a more balanced way.
6. Enhance intestinal health
Yams can help improve intestinal health, do you believe it? They are high in complex carbohydrates and are a good source of resistant starch.
One test-tube study found that resistant starch from yams increased the number of bifido, a type of beneficial gut bacteria. These probiotics play an important role in gut health, assisting in the breakdown of complex carbohydrates and fibre.
They may even help reduce the risk of certain diseases like colorectal cancer, inflammatory bowel disease (IBD), and irritable bowel syndrome (IBS). They also produce healthy fatty acids and B vitamins.
Additionally, a study in mice found that yams have anti-inflammatory effects and reduce symptoms of colitis. However, more research is needed to be sure whether eating has anti-inflammatory effects in people with colitis.
7. “Versatile” tuber
Besides the question of what effects yams have, many people also wonder what can be done with this tuber. In fact, yams are used in a variety of culinary applications. You can cook porridge, soup, fry cakes, make it sweet soup, and even make banh canh.
Furthermore, yams are processed into powder to create vibrant colors for dishes such as candy, cakes and jams.
They are starchy vegetables that are extremely nutritious. Yam’s powerful antioxidants may help reduce blood pressure and blood sugar levels. Yams are easy to eat, delicious and have beautiful colors. They also bring many health benefits as above.
With knowledge from studying documents and many years of experience in practice, we hope to help readers deeply understand the effects of yams. Thereby the application is used in daily life. When you need to buy a reputable place to buy them, please contact our company via the following information:
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