What are Sweet Potatoes Good for? : Nutritional Facts, Health Benefits, sweet potatoes vegetable or Fruit

  Yams are a starchy tuberous vegetable of West African origin.   The yam vegetable has many rituals and symbolism, especially in Africa, Asia and Latin America.   Yam botanically belongs to the family Dioscoreaceae, in the genus Dioscorea.   They have been cultivated in Africa and Asia since 50,000 BC.    It is one of the most widely distributed foods in the world and is a staple food in South America, Africa, the West Indies and the Pacific Islands. 

  Sweet potatoes are available in about 200 different varieties in colors ranging from ivory to yellow to purple.   The tuber is long and cylindrical in shape with a rough exterior.   Commercially important yarn varieties are white yarn, yellow yarn, Chinese yarn, Southeast Asian yarn, and trifolate yarn.

  The yam plant is a perennial creeper that grows up to 2 meters tall.   Yams are very similar to, but not related to, sweet potatoes.   The main differences between the two tubers are: The pits are larger in size.   They have a thick, brown to pink skin, depending on the cultivar, while sweet potatoes are relatively small in size and have a very thin skin.

  Sweet potatoes are grown throughout Africa, with Nigeria being the largest producer and exporter of sweet potatoes.   Nigeria supplies about 70 percent of the world's total yarn production.

  Nutritional value of Yam:

  Sweet potatoes are a good source of energy and contain 118 calories per 100 grams.   It consists primarily of complex carbohydrates and soluble fiber.   It is an excellent source of B-complex vitamins such as vitamin B6, vitamin B1, riboflavin, folic acid, pantothenic acid and niacin.   It also has a good amount of antioxidants and vitamin C. It provides the body with about 20% vitamin C per 100 grams.   It is also low in vitamin A and beta-carotene.   It is a rich source of minerals such as copper, potassium, iron, magnesium, calcium and phosphorus.   100 grams of sweet potatoes provide 816 mg of potassium. 

  Health Benefits of Sweet Potatoes:

  1. Treats skin diseases and cures respiratory problems:

  Yam has been used as a traditional medicine in China, Korea and Japan for centuries.   It contains allantoin, a cell proliferator that, when applied topically to ulcers, sores and other skin conditions, accelerates the healing process.   Its decoction is also known to stimulate and relieve bronchial irritation, coughs and other respiratory problems. 

2. Mediates Metabolic Functions:

The vitamins present in yam mediate various metabolic functions in the body. Carotenes are very essential to convert Vitamin A in the body. Vitamin A maintains healthy mucous membranes and skin. It also improves vision. Vitamin C in yam plays an important role in anti-ageing, improves immunity, wound healing and bone growth. 

3. Cancer Deterrent:

Yam can also be viewed as a cancer deterrent especially of colon cancer. The dietary fibre in this tuber prevents colon cancer by preventing toxic compounds in the food from adhering to the colon mucosa  Vitamin A in Yam provides protection from lung and oral cavity cancer.

4. Increases Nutrient Absorption of the Body:

Daily consumption of yam juice can increase nutrient absorption of the body It also protects valuable enzymes needed by the body for healthier cells and maintains the good condition of the body. By drinking yam juice, all the vitamins and nutrients of it can be easily absorbed by the body in its liquid form.

5. Low Glycemic Index Healthy Food:

Sugar Patients can eat yam without worrying about the rise in blood sugar level. Glycemic index of a food reflects the food’s effects on a person’s blood glucose level. Fast glucose absorption is not desirable, so yam raises the blood sugar level slowly as compared to simple sugars and is therefore highly recommended as a low glycemic index healthy food. 

6.Mind Level :

Yams also have the ability to increase learning and memory capacity in the human brain. According to a study, people who consumed yam for 6 weeks regularly noticed a significant increase in the cognitive abilities of the subject. This is mainly due to the antioxidant compound present in yams. It can also help to cure Alzheimer’s disease. 

7. Source of Antioxidants:

Yam contains healthy antioxidants which also have anti inflammatory properties. The beta carotene and Vitamin C in this tuber work well to get rid of cancer-friendly free radicals Free radicals can damage the body in reaction with DNA, so the antioxidants work to reduce the damage caused by these free radicals.It is also an excellent food for people suffering from joint pain and asthma.

8. Supports the female endocrine system.

  Yam is especially useful for menopausal women.   It contains an enzyme that provides a natural alternative to hormone replacement in women approaching menopause.Its root has been traditionally used in conjunction with lactation. Vitamin B6 is an important supplement for Premenstrual Syndrome (PMS) in women, especially the depression that is triggered by it

Artificial progesterone is also added to some wild yam as progesterone, androgens and cortisone were chemically manufactured from Mexican yarn in the 1960s. One cup of baked yam can provide you with 15.5% of the daily requirement of Vitamin B6.  It is antispasmodic which means that it is capable of relieving spasms including those in the intestines that are caused due to muscle cramps. Yam can also be used to cure nausea during pregnancy.

It is a good tonic for the female system as it helps to balance the hormones. Yam is an herb which can help to heal the bodily conditions from a holistic standpoint. It supports the body and stimulates it to heal.

9. Delays the signs of aging:

  Sweet potatoes have amazing anti-aging effects.   It contains skin-friendly nutrients like beta-carotene, vitamin C, vitamin B6, and antioxidants that help prevent wrinkles and other signs of aging. 

10. Promotes Hair Growth:

Yam is considered as an excellent source of natural health promoting compounds like antocyanins and beta carotene. It also contains Vitamin A which is highly beneficial for cell growth, including growth of hair. A deficiency in beta carotene can lead to dry, dull and lifeless hair which flakes off into dandruff.

11. Blood Circulation in the Scalp:

Iron in yam helps the red blood cells to carry oxygen and promote blood circulation in the scalp. Low levels of iron in the body can lead to hair loss and baldness in both men and women. Thus, regular consumption of yam will prevent hair loss and will promote hair growth. 

12. Helps in RBC Production & Improves Blood Flow:

The minerals present in Yam also play major roles in the body. Copper is very useful for the production of red blood cells and improves blood flow in the body. Iron further improves the blood circulation in the body. Manganese is used by the body as a co-factor for the antioxidant enzyme, superoxide dismutase.