nutrition value of yams

nutrition value of yams

Yams are a tuberous crop originating from West African. There are around 200 different varieties of yams with various colours and shape. The colour of tubers varies from red, purple yellow, purple or white. In addition they are used in foods along with ritualism and symbolism. Yams boast for being one of the most on-demand starchy root vegetables over the African continent. Today this humble vegetable has been spread all Africa, Latin Americas and Asia. Firm or creamy when cooked, this vegetable displays an earthy and hardy taste along with a bit of sweetness.

nutrition value of yams

Composition of Yams in 100 grams

Nutrition per value in 100gm




12.10 mg

Vitamin C

670 mg


0.36 mg


3.89 g

Dietary fiber

0.23 mg

Vitamin B6 (pyridoxine)

Here are some of the health benefits of Yams:

Antioxidant properties:

Both sweet potatoes and yams have rich source beta carotene I.e. vitamin A, providing around 262% of your daily target of vitamin A consumption. Apart form that, Yam also houses vitamin C, which meet up the daily target of 30 % of daily value. In combination of both vitamin A and vitamin C, together makes an excellent antioxidant property and helps to remove free radicals form our body.

Prevent cancer:

Yams are high in beta carotene; therefore it acts as a natural anti-carcinogen and natural antioxidant. The healthy properties of Yams have been proved to treat and prevent various types of cancer, such as colon cancer, prostrate cancer, intestinal cancer and kidney cancer.

Act as an anti-inflammatory agent:

Yams contains high amount of vitamin A and vitamin C, which acts as a natural anti-inflammatory agents. Combination of both the vitamin contents helps to reduce the symptoms associated with rheumatoid arthritis, asthma and osteoarthritis. Magnesium, zinc, Beta-carotene and vitamin B serves as a helping hand to cure arthritis symptoms.

Ensure proper digestive health:

Yams are high in fibre content therefore the presence of fibre ensures proper digestion. Yams are mainly composed of starch that are easy to break down and leads to easy digestion. In addition the fibre content helps to maintain proper water balance in the body. Presence of roughage helps to prevents constipation thus provides soothing effect on the intestines and stomach. Yams acts as a natural healer in the reduction of inflammation and pain linked with stomach ulcers.

Reduce respiratory complications:

yams acts as a store house of vitamin C and iron, combination of both helps to cure congestion within the lungs, bronchi and nose. Lower the congestion, lesser are the symptoms of bronchitis and asthma.

Provide prenatal dietary supplement:

During pregnancy it is compulsion to have high amount of folic acid to prevent any birth defects. Yam houses high amount of folic acid or folate that ensures healthy baby growth.

Ensure muscle strength:

Diets containing less amount of potassium content increases the symptoms of muscle cramps along with higher risk of muscle injury. are yams high in potassium, thus making them as a must-to-have food in daily diet for the prevention of muscle cramps.

Ensure good heart health:

Diets that are low in potassium can be linked with poor heart condition. Adequate amount of potassium content helps to prevent heart attacks and strokes. Yams help regulate proper electrolyte balances and fluid levels within the body cells, thereby maintaining balanced blood pressure.

Provide immunity:

Like the common potatoes, Yams too have a rich source of beta carotene, which acts as an anti oxidant along with vitamin B complex, iron, phosphorus and vitamin C.

Prevent asthma:

Like the sweet potatoes, Yams to help in giving relief from the symptoms of asthma.

Ensure proper water balance:

The roughage or the fibre content present in the Yams helps to retain water thus maintain in proper water balance.

Provide relief from diabetes:

Consumption of yams is highly recommended among the patients of diabetics. This vegetable helps to regulate blood sugar lever by inducing proper function and secretion of insulin. Diabetic patients can replace their carbohydrate intake with Yams.

Uses of Yams:

Unlike sweet potatoes, yams are not eaten raw. You can use Yams only when you peel and then cook the vegetables. However, you can eat Japanese yam raw by soaking the vegetables in a vinegar water solution and then cutting into small slices. This method does make an excellent mouth-watering oriental recipe.

Some of the useful recipes of Yams:

  1. Take a bowl and then add boiled yams, raisins, pecans, grated ginger, chopped celery stalks, diced red onion Himalayan rock salt and black pepper. Mix the entire ingredient properly and then serve warm or cold.
  2. Take a big bowl then add 3 medium sized cooked yams, 2 firm banana slices, 2 big chopped red apples, seedless grapes and nuts. Mix the entire ingredients properly then drizzle the salad with mayonnaise, honey and lemon juice.

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