Yams? Here are things you should know about this tuber. Yam
is a good source of energy; 100 g provides 118 calories. Its crunchy edible
part chiefly composed of complex carbohydrates and soluble dietary fiber.
Dietary fiber helps reduce constipation, decrease bad (LDL)
cholesterol levels by binding to it in the intestines and lower colon cancer
risk by preventing toxic compounds in the food from adhering to the colon
mucosa. Additionally, being a good source of complex carbohydrates, it
regulates steady rise in blood sugar levels, and, for the same reason,
recommended as low glycemic index healthy food.
The tuber is an excellent source of B-complex group of
vitamins. It provides adequate daily requirements of pyridoxine (vitamin B6),
thiamin (vitamin B1), riboflavin, folic acid, pantothenic acid and niacin.
These vitamins mediate various metabolic functions in the body.
Fresh root also contains good amounts of anti-oxidant
vitamin; vitamin-C. Provides about 29% of recommended levels per 100 g.
Vitamin C has some important roles in anti-aging, immune function, wound
healing, and bone growth.
Yam contains small amounts of vitamin-A, and beta-carotene
levels. Carotenes convert to vitamin A in the body. Both these compounds are
strong antioxidants. Vitamin A has many functions like maintaining healthy
mucus membranes and skin, night vision, growth and protection from lung and
oral cavity cancers.
Further, the tuber is indeed one of the good sources of
minerals such as copper, calcium, potassium, iron, manganese, and phosphorus.
100 g provides about 816 mg of Potassium. Potassium is an important
component of cell and body fluids, which helps controlling heart rate and blood
pressure by countering hypertensive effects of sodium. Copper is
required in the production of red blood cells. Manganese is used by the body as
a co-factor for the antioxidant enzyme, superoxide dismutase. Iron
is required for red blood cell formation.
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