Water Yam

Yams are rich in vitamins, minerals, and fiber.

One cup (136 grams) of baked yams provides:

• Calories: 158
• Carbs: 37 grams
• Protein: 2 grams
• Fat: 0 grams
• Fiber: 5 grams
• Vitamin C: 18% of the Daily Value (DV)
• Vitamin B5: 9% of the DV
• Manganese: 22% of the DV
• Magnesium: 6% of the DV
• Potassium: 19% of the DV
• Thiamine: 11% of the DV
• Copper: 23% of the DV
• Folate: 6% of the DV

Yams are not only an excellent source of fiber but also high in potassium and manganese, which are important for supporting bone health, growth, metabolism, and heart function.

These tubers also provide decent amounts of other micronutrients, such as copper and vitamin C.

Copper is vital for red blood cell production and iron absorption, while vitamin C is a strong antioxidant that can boost your immune system.

Eating yams may boost your brain.

In one 12-week study, people who took a yam extract supplement scored higher on a brain function test than those in the placebo group.

Yams contain a unique compound called diosgenin, which has been found to promote neuron growth and enhance brain function.

Diosgenin has also improved memory and learning abilities in mice in various maze tests

However, more research in this area is needed to fully understand how yams may benefit brain health.

Yams may help alleviate some symptoms of menopause.

In one 30-day study, 24 postmenopausal women switched from their staple food of rice to eating yams in 2 out of 3 meals (390 grams total) per day. Their blood levels of estrone and estradiol increased by 26% and 27%, respectively.

Blood levels of estrone and estradiol — two estrogen hormones — typically decrease during menopause. Improving estrogen levels may ease menopause symptoms.

Yet, another six-month study found that topically applied wild yam cream had very little effect on menopause symptoms, such as flushing and night sweats, compared with a placebo.

Further research is needed to investigate the role that yams may have in relieving menopause symptoms.

Yams provide several antioxidants that may have anticancer properties.

In an animal study, a yam-rich diet significantly reduced colon tumor growth. These effects were associated with the antioxidants present in yams, suggesting that these tubers may protect against cancer.

What’s more, a test-tube study found that extracts from Chinese yam, specifically the peel, inhibited liver tumor growth and offered antioxidant properties.

However, research is limited, and studies have yet to test these effects in humans.

The antioxidants in yams may help reduce inflammation.

Chronic inflammation is linked to an increased risk of various conditions, such as heart disease, diabetes, and obesity.

Eating anti-inflammatory foods, such as yams, can help manage chronic inflammation.

Several rat studies have observed that yam powder reduced inflammation related to several illnesses, including colon cancer, irritable bowel syndrome (IBS), and stomach ulcers.

Still, more studies are needed to determine whether eating yams has the same anti-inflammatory effects in humans.

Yams may improve your blood sugar levels.

In one study, rats given yam powder or yam water extract experienced decreased fasting blood sugar and hemoglobin A1c (HbA1c) levels, compared with the control groups. HbA1c is a measure of long-term blood sugar control.

Another study found that rats given higher amounts of purple yam extract showed reduced appetites, greater weight loss, and improved blood sugar control, compared with a control group.

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