What are the health benefits of yams? Yams are packed with plenty of minerals, vitamins and fiber that your body needs to function properly. It is high in potassium and manganese which is important for bone health, growth, metabolism and maintaining a healthy heart.

What are the health benefits of yams? iStock-photo credit: Olga Yastremska

The nutritional health benefits of one cup of yam are the following:

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

The copper and Vitamin C in yams helps your body with iron absorption and red blood cell production. There have been studies that have shown eating yams can help reduce chronic inflammation.

Digestive Health

Several studies in rats showed that yam powder reduced the risk of certain illnesses such as colon cancer, IBS, irritable bowel syndrome, stomach ulcers, etc. The antioxidants in yams have been shown to reduce inflammation in some studies.

But there still needs to be more research done in humans to 100% validate this. But the data and studies so far show that it is promising.

Some other health benefits to eating yams are that it can improve your digestive health. And it does this by helping break down food and increase good bacteria in the gut. Studies show that resistance starch in yams can increase digestive enzymes.

Cholesterol Levels

In one study in women who ate 18 ounces of yams per day for 30 days revealed a 6% decrease in blood cholesterol levels.

Weight Loss

The fiber in eating yams can help with weight loss because eating any fiber rich foods will help make you feel and suppress your appetite.

The Bottom Line is that the health benefits of yams are weight loss because of the fiber in it. It will improve the health of your digestive system, improve iron absorption and improve red blood cell production because of the copper in it. Antioxidants have been shown in some studies to help with inflammation.

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References

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