Beyond Mirror - Nutrition and Wellness - 10 Super Food - Yams

Health Benefits of Yams (Suran)

The tubular vegetable yam belongs to the Dioscorea genus. It is well-known as Suran or Jimikand in India. Yam is a bulbiferous vegetable that is rock hard and extremely nutritious.

Yams have dark-brown skin, and as they mature, their pulp turns yellow, purple, white, or pink. They resemble tubular sweet potatoes in appearance but are distinct from them.

Yams are hard to cut and prepare due to their rocky texture. Because yam contains irritants as well, boil them in tamarind, lemon, or vinegar water before eating. Yams are another food that easily oxidises and changes colour, so soak them in water before cooking.

Yams have many health advantages despite their tacky appearance. It has a variety of health benefits, including:

  • ‌Yams are abundant in fibre and resistant starch, which enhances the health of our stomachs and encourages the growth of good gut flora. They decrease hunger when consumed, hence yam promotes weight loss.
  • ‌Yams are a good source of vitamin B5, thiamine, folate, and vitamin C, all of which help to strengthen the immune system and are good for bone and growth development.
  • ‌The minerals manganese, magnesium, and potassium, which support healthy bones, lower cholesterol levels, and heart function, are abundant in yams.
  • ‌Yams are a good source of antioxidants, which lowers your risk of developing numerous malignancies.
  • ‌Anti-inflammatory and antioxidant-rich yam is beneficial for treating a variety of chronic inflammatory illnesses, including heart disease, irritable bowel syndrome, and stomach ulcers.
  • ‌The diosgenin found in yam promotes neuronal development and improves memory and brain function.
  • ‌Consuming yam, particularly the purple kind, can lower blood levels of haemoglobin A1c (HbA1c) and fasting blood sugar.

The nutrient-rich vegetable yams is very useful and adaptable. They can be incorporated into our diet in a variety of ways, including curries, mashed potatoes, baked, boiled, or fried yams. Add them to your diet to take advantage of their many health advantages.