Roast the yams first. Health Benefits of Yams . Besides that, however, sweet potato strains have a very similar nutritional profile.Rich in vitamins, minerals, and phytonutrients, sweet potato has been named the ‘healthiest of all vegetables’ by The Center for Science in the Public Interest . While sweet potatoes have their own nutritional value and health benefits, this article will be discussing the benefits of the true yam. A standard serving of baked yam contains 20% of your daily requirement of vitamin C. There are many reasons why experts promote vitamin C … Yams are low in calories which makes them a healthy addition to any meal. Yams And Sweet Potatoes Are Great For Your Digestion Unsurprisingly, their nutritional content is no different. Nutritional Value of Purple Yams. Still, many people have doubts when it comes to the sweet potato nutrition profile. Health Benefits of Yams Yams have a drier texture and a more starchy content than sweet potato. The species of yams in Nigeria differ which might slightly change the composition of the nutritional values but nonetheless yam contains nutrients that normalize the high carbohydrate content making a good source of energy and other essential minerals and vitamins. In 100g of Chinese yam, you can expect anywhere from 40 – 65 calories, mostly depending on their water content [14, 11, 12]. The nutritional value of jewel yams makes them a go-to vegetable for good health. Wrap them in aluminum foil paper and place them on a baking tray. A 3 1/2-oz (100 g) serving provides 116 calories, mostly as … 2 yams roasted; 1/2 cup of coconut milk; ½ inch peeled ginger; 1 tsp Honey as a sweetener for taste; Method. There is limited evidence that yam extract may be a helpful remedy for some of the unpleasant symptoms of menopause . Yams contain Folate with is essential for the brain and the CNS. Labor charges for cultivation are very high. Include low calories carbs, such as white yams, into your diet to stabilize energy levels, suppress appetite and boost metabolic functions. Nutritional benefits Nutritionists urge that yams are a great source of fibre, potassium, manganese, copper, and antioxidants, which are all helpful to our bodies. Victims of heart attack with normal or even low cholesterol levels are commonly discovered to have high levels of homocysteine. Locally, it is known as “Elubo”, the yam flour and "Amala" which is the popular dish made from the flour and is loved by many who eat it irrespective of the type of soup used. Yams and sweet potatoes, when prepared correctly, are sooooo delicious. The biggest reap was in 2008 where the world produced 54 million metric ton. The production throughout the world during 2010 was 48.7 million tons of Yam. From sweet potato fries to casseroles to pies and beyond, there are a myriad of ways to enjoy this tasty tuber. Yams are almost exclusively grown in Africa and Asia. Benefits and Healing Power of Organic Yams. Look for a cylindrical shape with a black or brown bark-like skin, as well as white, purple, or reddish flesh. The closer a food is to the right edge of the map, the more essential nutrients per calorie it contains. Striking the balance between vibrant, versatile and delicious, sweet potatoes have become a pretty common component of the modern diet. For a more nutritious diet, select foods that fall on the right half of the map. Yam flour is derived from yam and contains essential nutrients that are beneficial to man. Summary Due to the nutrient density of yams, eating them is associated with a number of health benefits, including weight loss, antimicrobial effects, and improved digestive health and cholesterol levels. It is a good source of the female hormone, progesterone, thus, it helps to balance female hormones and are good for hormonal imbalance disorders and regulation of menses. It is mainly used for the proper functioning of the renal and the female endocrine system. yams nutritional benefits, facts and recipes Friday, September 29, 2017 Category: Blog Yams are carbohydrate rich vegetables, they are perennial herbaceous vines cultivated for the consumption of their starchy tubers in many temperate and subtropical world regions. Nutritional Value. The biggest nutritional difference between yams and sweet potatoes is their vitamin A content. Nutrients per Serving. Some other benefits of consuming water yams are: Lowering effect on blood cholesterol levels. Yams are a good source of vitamins, minerals, and fiber, and one cup contains 158 calories, 37 grams of carbs, 2 grams of protein, 0 grams of fat, and 5 grams of fiber. While it is perfectly safe to eat green bananas, most people are turned off by the taste, and therefore choose the traditional bananas they know and love. Good for Pregnant Women. Cardiovascular Benefits Yams are a good source of vitamin B6, a nutrient needed by the body to break down homocysteine, an amino acid which can directly damage blood vessel walls. Yams are particularly good for pregnant women as they are packed with numerous nutrients that are good for both the baby and the mom. Yams can be found in Africa, and also in the Caribbean. Despite their similarities across various categories, yams and sweet potatoes still have plenty of areas where they differ from one another. The flesh of yams is very nutritious, and could benefit your health in several ways. They are versatile enough to use in both sweet and savory dishes, and they can be eaten for breakfast, lunch, or dinner. While yams and sweet potatoes may look alike, a true yam is a tuber vegetable, like a regular potato. Dioscorea alata commonly known as purple yam is actually a species of yam, a tuberous root vegetable. Components in Japanese Sweet Potato Tubers. A serving of one medium red yam -- 130 grams or 4.5 ounces -- adds 130 calories to your daily meal plan. Purple Yam and Ginger Pudding for Paleo, Vegan Keto-Friendly Diet-You need. In this article, you will learn all the health benefits associated with yams and their nutritional value. 7 Health Benefits of Sweet Potatoes 7 Health Benefits of Sweet Potatoes These nutritional all-stars can help improve your immunity, blood pressure, and more. Meanwhile, the health benefits of yams have not been extensively studied. For example, one cup of yams contains 177 calories, 0 g of fat, 42 g of carbohydrates and 2 g of protein. Yams are a very good source of dietary fiber and potassium. Calories. If you eat a red yam as part of a meal, consider serving this vegetable roasted without adding butter to keep the calories and fat low. 13 Incredible Health Benefits of Yam (Suran) 1. Just like any other varieties of yams, purple yams are also rich of carbohydrate and dietary fiber. It is an aroid because […] Health Benefits Of Eating Yams . Purple yams are similar to sweet potatoes and are known by several names, including purple yam, greater yam, winged yam, water yam, white yam, purple or white yam, guyana arrowroot, ten-month yam.However exact place of origin is unknown it is believed that common yam comes from the islands … According to Live Science: “Sweet potatoes have more powerful nutritional benefits than yams do. Wild yam has been used as a form of traditional herbal Chinese medicine for a long time. Yams Health Benefits 1. Although the yam is often confused with the sweet potato, it is a completely different vegetable with specific nutritional benefits. Yam, like other root crops, is not a good source of essential amino acids. There are distinct differences between a yam vs. a sweet potato. There are 200 different yam varieties, and they come in various colors. This article looks at the nutritional value and possible health benefits of sweet potato. That being said, this fruit does have an impressive nutritional profile and a number of unique health benefits that … Through this article, explore all about the diverse nutritional and medicinal benefits of the different varieties of yams. Many people treat sweet potatoes like regular potatoes, roasting them and adding butter and sour cream for flavor. Mexican yams, sold as jicama should not be confused with a true yam either. High in vitamins, they’re one of the best sources of vitamin A, associated with antiaging benefits, cancer prevention and the maintenance of good eyesight, 14 as well as B5, B6, niacin, thiamin and riboflavin, plus carotenoids. As a relatively known staple crop in the underdeveloped and developing countries, it can serve as a weaning food and its own leaves are sometimes used as vegetable for cooking. Heals Skin Diseases & Cures Respiratory Problems Fresh Chinese yams also contain 6.5% sugars and 6.5% proteins. Nigeria is the largest yams producer, exporting 70% of the world market supply. They are also a good source of several vitamins, including vitamins B1, B6, and C. In addition, yams are a good source of manganese and carbohydrates. The production levels of yams are very low. 1. Emmy Ntamanga, a Kigali-based nutrition consultant, says yams contain vitamin A and C which give the body the ability to fight some common diseases. The phytonutrients associated with different colors in sweet potato do have different health properties. Nutritional Values and Health Benefits of Yams and Sweet Potatoes. Decreases blood pressure levels. So, deliciousness aside, here we go with the top 5 health benefits of yams and sweet potatoes… 1. Be sure you are buying a true yam if you are looking for the benefits they have to offer. These vegetables both provide key nutrients, but one is a root and the other is a tuber. An 8-ounce sweet potato supplies a whopping 270 percent of your daily requirement for this vitamin, which is needed to keep your skin and soft tissues healthy, while the same portion of yams … Cocoyam possesses high nutritional values when compared with others like cassava and yam, with substantial vitamins, minerals and proteinous contents. [Read: Benefits Of Raw Potato] 3. Besides simple starches, sweet potatoes are rich in complex carbohydrates, dietary fiber, beta-carotene (a provitamin A carotenoid), vitamin C, vitamin B 6, manganese and potassium.Pink, yellow and green varieties are also high in beta-carotene.In 1992, the Center for Science in the Public Interest compared the nutritional value of sweet potatoes to other vegetables. So, it is a perfect replacement of some staple foods like potatoes, rice and grains. Nutrition. NUTRITIONAL TARGET MAP™ The Nutritional Target Map™ allows you to see at a glance how foods line up with your nutritional and weight-management goals. Though yams’ rich nutritional content appears to provide numerous benefits, more human research is needed to study these effects in detail. They are especially great for the fetus in the early stage. One medium jewel yam — approximately 130 grams — contains about 100 calories, according to LIVESTRONG's food database MyPlate.