Yam, sometimes called sweet potato, is a plant under the genus Dioscorea. Forming edible tubers, yams are vines grown for starchy tubers in Africa, America, Asia, and Oceania. The following are the health benefits of yam, along with a sample recipe.
One health benefit of eating yam is its vitamin set. According to Mercola, yam contains vitamins A, B, and C. Vitamin A promotes vision and the integrity of the skin and the mucus membranes. Then, vitamin B promotes the health and functions of the nervous system, which includes cognition, memory, sensation, and perception. Vitamin C improves the function of the immune system, protecting the body from infection and diseases and it also promotes the function of collagen, a substance that acts as cement and holds loosely connected cells and tissues. Then, vitamin K assists in blood clotting; it prevents excessive blood loss from the body.
Another health benefit of eating yam is the promotion of the health of the heart and the blood vessels. According to Nutrition and You, yam has dietary fiber, which reduces low-density lipoproteins or bad cholesterol; this way, it prevents cardiovascular disorders like atherosclerosis, coronary artery disease, and heart attack. Yam also contains potassium, a mineral which helps regulate body fluids by countering the hypertensive activities of sodium; thus, it also helps regulate the blood pressure and the heart rate. In terms of blood, yam contains copper, which helps in the production of red blood cells. The food also has iron, which also assists in red blood cell formation.
An interesting health benefit of yams is their ability to support women who are going to their menopause stage. According to Style Craze, the vegetable has an enzyme, which serves as an alternative for hormonal replacement in women who have reached their menopause. As per the publication, yam’s root has been utilized with lactation while the vitamin B6 found in yams serves as a supplement for Premenstrual Syndrome, particularly the depressive symptoms attached to the condition. Hence, women who think they have reached menopause should consider including yams to their diet plan.
One recipe that uses yam is Yummy Yam Casserole. According to All Recipes, the ingredients include four pounds yam, two eggs, one-fourth cup of brown sugar, two tablespoons butter (melted), a teaspoon o salt, a teaspoon of ground cinnamon, one-eight teaspoon of ground allspice, one-eight teaspoon of ground nutmeg, six ounces pecan halves, one-third cup brown sugar, and one-fourth cup melted butter.
To prepare, as per the publication, an oven is preheated to 375 degrees Fahrenheit or 190 degrees Celsius. Then, the yams are poked in several places with a fork and are cooked on high power in microwave oven for about 20 minutes, until heated through an soft. Once they cool, the skin is removed and the yams are placed in a large bowl. After that, the yams are beaten until smooth and the eggs are beaten one at a time, blending them per addition. Then, the sugar, butter, salt, allspice, nutmeg, and cinnamon are added and beaten until the mixture becomes fluffy and light. Once done, the mixture is transferred to an ungreased three quart casserole dish and the pecans are arranged in a single layer on top. The dish is sprinkled with the remaining brown sugar and melted butter is drizzled over the top. The dish is baked in the preheated oven for 25 minutes, until it becomes bubbly and brown in color.
Yams are beneficial to the body with its many health benefits. Thus, it can be prepared as part of breakfast, lunch, dinner, or even snacks for everyone.