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Last Updated on May 5, 2023 by Shabnam Sengupta
Yams, also known as Suran, Jimikand, Elephant Foot Yam, Yam, or Ole, are root vegetables commonly consumed in many countries, especially in Africa, Asia, and Latin America. They have a starchy texture and a slightly sweet taste that resembles sweet potatoes. Yams come in various shapes, but they are generally large, cylindrical, and brown on the outside with a white, yellow, or purple interior. In this article, we will explore the health benefits of elephant yam.
Yams are a rich source of various nutrients. These nutrients include complex carbohydrates, dietary fiber, vitamins B and C, potassium, manganese, and antioxidants such as carotenoids and polyphenols. You can prepare them in many ways, including boiling, baking, roasting, or frying. They are a part of various traditional dishes like stews, curries, soups, and desserts such as pies and cakes. Due to their nutrient content, yams may provide several health benefits. They may help in improving blood sugar and have anti-inflammatory effects, and potential anti-cancer properties. In India, Suran or Jimikand is known for its medicinal properties and is an integral part of traditional Indian cooking. It grows underground as a tuber.
Health benefits of elephant yam
May enhance brain function
Yams contain diosgenin, which may promote neuron growth and enhance brain function in animal studies. Additionally, a 12-week study found that people who took a yam extract supplement scored higher on a brain function test than those in the placebo group. However, we need more research to fully understand the potential benefits of yams for brain health in humans. While these initial findings are promising, it is important to note that eating a balanced diet and engaging in regular physical activity are also important for maintaining cognitive function.
Promotes healthy skin
Yams contain diosgenin, which is a plant steroid known for its potential to combat skin ageing in women during menopause. In a study, researchers showed that diosgenin administration can lead to an improvement in epidermal thickness. Interestingly, this effect was observed without any change in the degree of fat accumulation. Additionally, wild yam extract is used in many skincare products due to its potential to soothe irritated skin and reduce inflammation. Some studies suggest that the phytoestrogens present in wild yam extract may also improve skin elasticity and hydration, which can reduce the appearance of fine lines and wrinkles.
Helps ease menopausal symptoms in women
Yams help alleviate some symptoms of menopause. A 30-day study involving 24 postmenopausal women found that switching from their staple food to eating yams resulted in increased blood levels of estrone and estradiol, two oestrogen hormones that typically decrease during menopause. This increase in oestrogen levels may help ease menopause symptoms.
Helps cope liver disease
The elephant yam contains a flavonoid called quercetin, which may have a hepatoprotective effect, meaning it may prevent liver damage. Studies carried out on rats have suggested that elephant yam may help reduce increased enzyme levels, improve protein levels, and improve the texture of damaged liver cells.
Has antifungal and antibacterial properties
A study evaluated antibacterial and antifungal properties of elephant yam extract. Results showed that it exhibited substantial antibacterial effects against certain gram-positive and gram-negative bacteria. A plant compound found in elephant yam may possess these properties, which could be useful in treating infections caused by microorganisms.
Has cancer fighting properties
Yams contain antioxidants that have potential anti-cancer properties, as shown in an animal study where a yam-rich diet reduced the growth of colon tumors. This suggests that yams may have a protective effect against cancer. A test-tube study also found that extracts from the peel of Chinese yam inhibited liver tumour growth and had antioxidant properties.
Reduces inflammation
Yams contain antioxidants that may have anti-inflammatory properties. Antioxidants is important because researchers have associated chronic inflammation with an increased risk of various conditions. These conditions including heart disease, diabetes, and obesity. Consuming anti-inflammatory foods like yams can be helpful in managing chronic inflammation. In fact, a number of studies in rats have found that yam powder reduced inflammation associated with several illnesses, including colon cancer, irritable bowel syndrome (IBS), and stomach ulcers.
May control high blood sugar
Yams have a positive impact on blood sugar levels. Studies conducted on rats have shown that consumption of yam powder or yam water extract led to reduced fasting blood sugar and haemoglobin A1c (HbA1c) levels, which is a measure of long-term blood sugar control. Additionally, rats given higher amounts of purple yam extract exhibited reduced appetites, greater weight loss, and improved blood sugar control compared to a control group. Yam flour supplementation in rats also resulted in a slower rate of blood sugar absorption and improved blood sugar control, attributed to the resistant starch and fibre in yams. Resistant starch, which passes through the gut undigested, may have various health benefits. These include decreased appetite, and improved blood sugar levels and insulin sensitivity.
Conclusion
In conclusion, yams are highly nutritious root vegetables that come in different varieties and colors. They have fibre, potassium, manganese, copper, and antioxidants, which offer several health benefits. Yams may help in improved brain health, reduced inflammation, and better blood sugar control. Due to their versatility and ease of preparation, you can incorporate yams in a variety of sweet and savory dishes, making them a valuable addition to any diet.
It is always best to consult with a healthcare professional or a registered dietitian before making any significant changes to your diet or lifestyle, especially if you have a medical condition.
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