7 Health Benefits of Yams


Health benefits of yam include promoting weight loss, reduce bad cholesterol, improve cardiovascular health, boost energy, prevent various types of cancer, prevent diabetes, improve bone health

June 5, 2018

Yam is a flowering plant food, cultivated many regions throughout the world with numerous health advantages. The scientific name of the Yam is Dioscorea. It belongs to the genus Dioscoreaceae family. It is believed that this delicious fruit is native to Africa and Asia, but now it is also cultivated widely in other countries like Nigeria, South America, and Oceania. There are some around 600 varieties of yams cultivated throughout the world with different shape, color, size and tastes. 

Due to various types of Vitamin, Minerals and nutrients, present in the Yam, it has lots of health benefits. Among that some of the health benefits of yam include promoting weight loss, reduce bad cholesterol, improve cardiovascular health, boost energy, prevent various types of cancer, prevent diabetes, improve bone health, good for healthy sink, improves circulation, increase immune system, improves the health of the infant and birth defects.

Nutritional Value of Yam:

Yam contains lots of Vitamin, Minerals and other components. Some of the vitamins that the yam has Vitamin A, vitamin C, Vitamin E, Vitamin K, Vitamin B6, Vitamin 12, choline, folate, niacin, Riboflavin, Choline, Thiamin, pyridoxine and pantothenic acid. Yam also contains dietary fiber, sodium and potassium, which have lots of health advantages. Yam also contains minerals such as calcium, phosphorus, magnesium, manganese, zinc, copper, selenium and iron. Apart from this yams are almost zero cholesterol and fat free food.

Yams are Good for your Heart

Yams are highly rich in vitamin B6, it is rare vitamin and it is also very useful to break down the amino acid, this acid is very bad for our blood vessels because it damage our blood vessel walls. If amino acid is increased in our body, it can be the reason for various health issues such as heart attack, heart stroke, etc. Researchers suggest that, we should consume yam in our daily diet on a regular basis to keep our cardiovascular health healthy. Apart from this Yams are also highly rich in dietary fiber, which is also very good for our heart because it reduce the cholesterol level from our body and control our blood pressure.

Yams are Good for Digestion

Due to the high amount of fiber content found in yam, it is very good for our digestive health. Indigestion is a very common problem, but neglecting this can be a life threatening. Fiber is a nutrient, which ensure proper bowel movement and food passes in digestive tract smoothly. It also adds bulk to the stool and eliminates waste from our body time to time, thus prevent various types of digestive issue such as bloating, gas, nausea. Studies suggest that, we should consume yam on a regular basis to keep our digestive system healthy and prevent various types of stomach related issues. 

Yams Prevents the Risk of Cancer

The Vitamin C content found in yam is very useful for our body to prevent various types of cancer. Vitamin C is a strong antioxidant, which fight against free radical in our body and stabilized those free radicals, so that they should not do any type of oxidative damage to our cells and tissue. These free radicals are the main cause of various types of cancer, such as throat cancer, stomach cancer, mouth cancer, colon cancer, lung cancer, etc. However, consuming yam on a regular basis is not only preventing the risk of various types of cancer, it also helps to prevent the macular degeneration, which is the main reason of various age related issues. 

Yams can Fight Ageing

Yams are highly rich in Vitamin B6 and Carotene, both these nutrition is very good to tackle aging problem such as fine lines, dark spots, wrinkles, etc. Apart from this yams are also having vitamin C, which is an antioxidant that fight with free radicals and stabilized them so that they should not do any types of oxidative damage to our skin cells. These free radicals are the main cause of macular degeneration of skin cells. Studies say those who consume yam on a regular basis, they have better skin and they look much younger than their age. 

Yams Improves Eyes Health

As we know already yams are highly rich in Vitamin C, which is also very good for our eye health because it prevent the oxidative damage in our body by fighting with free radicals, thus reduce the risk of macular degeneration to our vision cells. It helps us to keep our vision healthy even in our old age. Researchers have been proven that consumption of yams on a regular basis is not only improve our eyes health, but also prevent various types of issue related to the eyes, such as night blindness, cataract, age related vision problem, etc. 

Yams Helps in Weight Management

Obesity is the main problem now days. This not only hamper your personality, but it also promotes various diseases, like high blood pressure, bone issue, back pain, diabetes, etc. Food like yams has lots of dietary fiber, which is very helpful to control our weight. Fiber helps to keep our stomach feel fuller for a longer period of times, so we eat less food and it also helps to control our urge so that we should eat again and again. So those who are in a weight loss regime they can add this vegetable to their daily diet on a regular basis to get better results. 

Yams are Good for your Brain

Yams are high rich in potassium content, which is very good for our bond as well as our brain. Potassium is a vasodilator, this mean it increase the blood flow to each part of the body. Blood carries oxygen and nutrient. Due to potassium our brain gets enough blood, thus brain get the proper amount of oxygen and nutrient to function properly.  Apart from this Vitamin C contain in yam is also very good for our brain, because it fights against free radicals and stop them to do any types of oxidative damage of our brain cells and prevent various types of issue such as memory loss etc. So regular consumption of yams can keep your brain healthy and prevent cognitive problem.  

Health Benefits of Yams

Nutritional Facts Of Yam, raw


Nutrient Unit Value per 100 g
Waterg69.60
Energykcal118
Proteing1.53
Total lipid (fat)g0.17
Carbohydrate, by differenceg27.88
Fiber, total dietaryg4.1
Sugars, totalg0.50
Calcium, Camg17
Iron, Femg0.54
Magnesium, Mgmg21
Phosphorus, Pmg55
Potassium, Kmg816
Sodium, Namg9
Zinc, Znmg0.24
Vitamin C, total ascorbic acidmg17.1
Thiaminmg0.112
Riboflavinmg0.032
Niacinmg0.552
Vitamin B-6mg0.293
Folate, DFEµg23
Vitamin B-12µg0.00
Vitamin A, RAEµg7
Vitamin A, IUIU138
Vitamin E (alpha-tocopherol)mg0.35
Vitamin D (D2 + D3)µg0.0
Vitamin DIU0
Vitamin K (phylloquinone)µg2.3
Fatty acids, total saturatedg0.037
Fatty acids, total monounsaturatedg0.006
Fatty acids, total polyunsaturatedg0.076
Fatty acids, total transg0.000
Cholesterolmg0
Caffeinemg0