For some, especially in West Africa, Yams is one of the staple foods and a finger-licking delicacy with a rich texture. But do you know the health benefits of yams? This is no ordinary meal. The meal has several nutritional benefits. In West Africa, yams are popularly boiled and crushed to prepare a meal called Fufu. In other parts of the globe, people embrace various styles to prepare the delicious meal of yams. Here are some of the health benefits of yams.
1. Yams help in weight loss
West African Yams. The yams are rich in vitamins.
Are you struggling to lose weight but fearing to make that journey to the gym? Well, do not worry. Just include Yams in your diet and the problem is half-solved. Research indicates that Yams are rich in fiber and can help in weight management. Yams contain a resistant starch that helps with improving gut health. Consequently, consuming this delicacy helps in reducing appetite which helps with the reduction of weight.
2. Rich in vitamins
The health benefits of Yams also lie in the amount of minerals available in the delicious meal. The National Library of Medicine indicates in its medical reports that Yams contain macrominerals such as potassium, sodium, calcium, phosphorus, magnesium, chloride, and sulfur. Yams also contain a substantial amount of vitamin B5, thiamine, folate, and vitamin C. Nutritionists opine that a single packet of yam contains about 369% of the daily Vitamin A requirement.
3. Improves digestion
Yams are one of the top foods that helps with digestion. The delicacy has a resistant starch that remains undigested. Scientists admit that food has digestive enzymes critical for healthy digestion.
4. Improves blood sugar levels
The nutrition-rich delicacy plays an important role in regulating blood cholesterol levels. Research by the National Institute of Health found that Yams and sweet potatoes help in reducing the plasma total cholesterol. The rich fiber in yams also helps control glucose levels in the blood.
5. Helps with hormonal balance
Yams are critical in helping control hormonal balance. Some societies believe Yam cream provides relief from symptoms of menopause. In such communities, especially in West Africa, women consume yams to help with hormonal conditions.
6. Yams can help improve skin health
Are you dreaming of having a smooth healthy skin? Well, eat more Yams. The food helps in the production of collagen which plays an important role in improving the skin. Collagen makes the skin elastic and healthy. Furthermore, Yams also has antioxidants that are vital in helping rebuild cells.
7. Improves eyesight
A plate of Yams could be just what you need to have better eyesight. The mineral-rich food has vitamin C which helps ocular health. If you are hoping to avoid macular degeneration in the future then you should strongly consider Yams.
8. May fight inflammation
Yams are one of the anti-inflammatory foods that can help you overcome the painful feeling of inflammation. A number of studies have shown that Yams can play a significant role in reducing chronic swellings in the body. The National Spine and Pain Center identifies Yams as one of the key foods that can help with tackling infammations.
9. Yams have cancer-fighting properties
While some foods put you at a risk of developing different types of cancers, Yams are among the healthy meals that do not expose you to this. The delicacy antioxidants that may prevent cancer.
How to cook Yams
Candied Yams
There are several ways you can adopt to cook Yams and enjoy the delicacy. If you are from West Africa you can embrace the normal cooking methods that the region has practiced for several years. Here are some of the methods you can explore to cook
Boil
Boiled yam is one of the most common ways to prepare Yams. To boil the yam, peel it with a knife and cut it into smaller pieces. Boil it with a lot of water and add a little salt. Boiled Yams take about 15 minutes to be ready. READ ALSO: Explore the magic of African spices and seasonings
Pound
A plate of pounded Yam and soup. The meal has a strong nutritional value.
Pounding Yam is a method that is widely used in Africa to prepare a dish of yams across the globe. In Western Africa, the pounded Yam is referred to as Fufu. Pounded Yam can be served with any soup. The pounded Yam is a smooth and stretchy dough that can be served with a variety of dishes.
Baked yams fries
This is one of the best ways to produce a finger-licking meal of Yams. Use a baking sheet to bake the yams with salt and paper. In addition, the baking exercise takes about 25 minutes until the yams become soft.