Yams: Delicious and healthy food

Yam is a food that contains many vitamins, minerals as well as antioxidants. All of which makes them a healthy food to add to your daily diet. In addition, when cooked, potatoes become softer, sweet and attractive. So what exactly are the health benefits of this food? Let's learn about yams with SignsSymptomsList through the article below.

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• 1. What is yams?
• 2. The health benefits of yam
• 3. How to use and prepare yam
• 4. Side effects of yam

1. What is yams?

1.1. General information

In Vietnam, yam is also known as purple potato, cauldron, yam, etc. This tuber originates from Southeast Asia and is often confused with taro. An indigenous staple of the Philippines, yams are now grown and enjoyed around the world.

Purple yam has a gray-brown skin and purple flesh, the texture becomes soft like a potato when cooked. They have a sweet, nutty taste and are used in a variety of dishes from sweet to savory. Furthermore, yams are packed with vitamins, minerals, and antioxidants, all of which are beneficial for your health.

1.2. Nutritional ingredients

100 grams of cooked yams provide 140 calories, with:

• Carbohydrates: 27 grams
• Protein: 1 gram
• Fat: 0.1 grams
• Fiber: 4 grams
• Sodium: 0.83% of the Daily Value (DV)
• Potassium: 13.5% DV
• Calcium: 2% DV
• Iron: 4% DV
• Vitamin C : 40% DV
• Vitamin A : 4% DV

In addition, they are rich in plant compounds and powerful antioxidants such as anthocyanins. And here are the surprising health benefits of yams.

Yams

2. The health benefits of yam

2.1. Sweet potatoes contain many nutrients

Yams are rich in starch and are a good source of carbohydrates, potassium, vitamin C and plant compounds like anthocyanins:

• Carbohydrates: Yams provide a lot of carbohydrates and are low in calories, which can be added to the diet in moderation to provide the main source of energy. This is considered a great substitute for high-calorie rice and potatoes.
• Protein: Besides, yam is also an excellent source of protein. They are considered a good food for vegetarians or those looking to add protein in their diet.
• Anthocyanins: Studies show that anthocyanins can help lower blood pressure and fight inflammation, and protect against cancer and type 2 diabetes.
• Vitamins: Yams are rich in vitamin C, which helps keep cells healthy, enhances iron absorption, and protects DNA from damage. In addition, yams are also a natural source of vitamin A and beta-carotene needed by the body.
• Calcium : yam also contains an abundant amount of calcium, which is essential for growth and development in children.

>> See more: Nutrition for people with anemia

2.2. Sweet potatoes are rich in antioxidants

Yams are an excellent source of anthocyanins and vitamin C, both of which are powerful antioxidants. These substances have been shown to have the ability to protect cells from damage, helping to prevent chronic diseases such as cancer, heart disease, diabetes and neurodegeneration:

• Studies have shown that consuming more vitamin C can increase antioxidant levels by up to 35%.
• Anthocyanins in yam are also a type of polyphenol antioxidant. Regularly eating fruits and vegetables rich in polyphenols has been linked to a reduced risk of certain types of cancer.

2.3. Yam contains anti-cancer substances

Promising studies show that two anthocyanins in yams — cyanidin and peonidin — can reduce the growth of certain types of cancer such as colon, lung , and prostate cancer . However, these studies used large amounts of cyanidin and peonidin, so it's unlikely you'll get the same benefits from eating yams.

Besides anthocyanins, yams also contain other substances that can eliminate free radicals, beneficial for cancer such as beta-carotene and vitamin C. In addition, yams also contain selenium and iodine, which are known to have beneficial effects. used to treat cancer cells.

2.4. May help control blood sugar

Flavonoids in yams have been shown to help lower blood sugar levels in people with type 2 diabetes. Furthermore, yams are low on the glycemic index, low in calories but high in carbohydrates. They can help provide enough energy and fiber but don't spike blood sugar levels.

One laboratory study observed that flavonoid-rich yam extract was able to protect insulin-producing cells in the pancreas. Additionally, studies in rats show that yams reduce cravings, aid weight loss, and improve blood sugar control.

>> Refer to the article:  Points to note in the diabetic diet

2.5. Helps control cholesterol levels

Yams are also known to help control cholesterol levels. It is high in fiber, which can bind to LDL-cholesterol or “bad” cholesterol and remove them from the body. Furthermore, yams are a rich source of beta-carotene which helps to ensure the production of HDL-cholesterol or “good” cholesterol.

2.6. Yams can help lower blood pressure

High blood pressure is a major risk factor for heart attacks and strokes. Researchers believe that yam may have a blood pressure-lowering effect due to its high antioxidant content.

Lab studies show that the antioxidants in yams can help lower blood pressure in a similar way to ACE inhibitors. While these results are promising, more human studies are needed before concluding whether yams can lower blood pressure.

2.7. Heart health benefits

One of the best benefits of yams is its cardiovascular benefits. Yams are high in potassium and even very low in sodium and calories. It is well known that foods high in potassium are good for the heart. One of the benefits of potassium is that it helps improve circulation.

In addition, anthocyanins in yams can prevent the accumulation of blood clots in arteries and veins to improve blood circulation. Therefore, it is an excellent food for heart health.

2.8. May improve symptoms of bronchial asthma

Asthma is a chronic inflammatory disease of the airways. Research shows that a diet high in antioxidants such as vitamins A and C is associated with a reduced risk of asthma.

A review of 40 studies found that the occurrence of bronchial asthma in adults was associated with low vitamin A intake. In fact, people with bronchial asthma only respond on average to about 50% of the recommended daily intake of vitamin A. In addition, the incidence of bronchial asthma increased by 12% in people with a diet low in vitamin C.

Yams are a good source of antioxidants and vitamins A and C, helping you reach your daily intake of these vitamins.

2.9. Slows cognitive decline

Yams are very good at slowing cognitive decline. It is not only good for children but also good for the elderly thanks to the presence of beta-carotene.

2.6. Promotes intestinal health, helps digestion, prevents constipation

Studies show that the resistant starch in yams helps increase the growth of Bifidobacteria , a type of beneficial bacteria in the gut. These bacteria play an important role in maintaining gut health, aiding in the breakdown of complex carbohydrates and fiber.

Furthermore, studies show that yams have anti-inflammatory effects. It may even help reduce the risk of certain diseases such as colorectal cancer, inflammatory bowel disease and irritable bowel syndrome. However, more research is needed.

The fiber in yams is beneficial in reducing constipation as well as lowering “bad” cholesterol. In addition, potassium also helps healthy digestion and stimulates gastric smooth muscle contraction, helping you to have good bowel habits. In this way, constipation along with other digestive conditions such as diarrhea and hemorrhoids can also be improved. In addition, despite providing a lot of energy, yams are also very good for weight loss due to their low calorie content.

2.7. Improve immunity

Yams are also beneficial in improving immunity thanks to their high amount of Vitamin C, which is a great immune booster. Furthermore, it is an easy food to consume during illness to promote recovery.

2.8. Benefits for bone, teeth, eye, skin and hair health

Bones and teeth: Fortified with minerals like calcium and manganese, yams are a natural solution to prevent bone problems like osteoporosis, stiff joints, joint pain and protect tooth growth.

Eyes: Yams are a food with potential for eye health. This is because the presence of vitamin A and beta-carotene helps to prevent cell degeneration that can affect your vision.

Skin: Skin -friendly nutrients found in yam such as beta carotene, vitamin B6, vitamin C, vitamin E and antioxidants are very good for the skin, helping to regenerate skin cells optimally to the skin. healthy, prevent signs of aging. In addition, they also have natural sun protection, protecting the skin from the harmful effects of UV radiation.

Hair: Yam also helps keep hair healthy as well as prevents hair loss significantly.

2.9. Benefits for pregnant women and fertility

Yams are also an excellent source of folate. They are very important and are quite safe for pregnant women if eaten in moderation. In addition, they are also good for reproduction because beta carotene and vitamin A can help make sperm healthier.

2.10. Improve mood and sleep quality

Yams contain a lot of vitamin C, which is helpful in improving mood. Vitamin C stimulates the production of neurotransmitters, has a big impact on mood and even has some benefits for the brain.

In addition, the presence of vitamin B6 helps the brain produce hormones that promote mood and regulate the body's internal clock. This will help you sleep well at night and feel refreshed the next morning.

3. How to use and prepare yam

Purple yam has many culinary uses. This versatile root vegetable can be boiled, mashed, fried or grilled. They are often used in many dishes such as stews, soups, fries, stir-fries. In the Philippines, yams are made into flour, used in many desserts such as candies, cakes, desserts and jams. Moreover, yams can be processed into food coloring powder.

A few recipes for familiar dishes with yams in Vietnamese meals and snacks are as follows:

3.1. Sweet Potato Soup with Meat

Ingredients for serving 4 people:

• 300g yam.
• 100g minced meat.
• Vegetable hug, coriander.
• Seasoning, sugar, pepper.

Implementation steps:

• Peel the yam and grate it with a knife or spoon.
• Marinate the meat with seasoning. Add scallions or sautéed onions with meat. Add enough water to cook, boil water to skim off the foam. Put the yams in to cook, season to taste, boil the soup a few times, turn off the stove.
• Put the soup in a bowl, add green onions, coriander and a little pepper.

Yam soup

3.2. Fried yam cake

Ingredients for 4 people

• 800g yam.
• 200g glutinous rice flour.
• 200g tapioca flour.
• 200ml fresh milk + sugar.

Steps to take

• Put potatoes in a steamer, after steaming, take out and pound them, knead with flour, fresh milk and sugar.
• Shape the dough into bite-sized pieces
• Heat oil in a pan, add flour and fry until golden, then remove.

Fried Sweet Potato Cake

4. Side effects of yam

Some people can sometimes get headaches and nausea if they eat too much yams. Moreover, vitamin A when taken in excess can actually be toxic to the body even from vegetable sources. In addition, beta-carotene present in yams, although beneficial for pregnant women, if taken in excess can actually be harmful to the fetus.

People with the following problems must avoid yams completely:

• People with kidney problems, because yams contain too much protein and minerals.
• Women who are breastfeeding.
• Having problems such as fibroids, endometriosis, ovarian cancer , uterine cancer , or breast cancer.
• People with protein S deficiency should avoid yams as it can cause blood clots.

It can be concluded that yam is a nutrient-dense food that can be processed in a variety of dishes. Above all, they bring a lot of health benefits such as good for the body. However, like any other food, yams work best if eaten in moderation. To ensure a balanced and nutritious diet, you need to combine a variety of foods from the 4 main food groups (carbohydrates, sugars; protein; fats; vitamins, minerals and fiber) and change them. regular dishes.