benefits of yams

Yamsand complex carbohydrates and fiber deliver the goods gradually, slowing the rate at which their sugars are released and absorbed into the bloodstream. In addition, because theyandre rich in fiber, yams fill you up without filling out your hips and waistline. And one more benefit, yams are a good source of manganese, a trace mineral that helps with carbohydrate metabolism and is a cofactor in a number of enzymes important in energy production and antioxidant defenses.

Sweet potatoes and yams are often used interchangeably in recipes, and many people donandt realize there are significant nutritional differences between the two foods. While both are good for you, sweet potatoes contain higher doses of most nutrients. If you like the taste of yams more than sweet potatoes, donandt kick them out of your diet; they are still a highly nutritious food.

Most diets donandt get close to the 20 to 35 grams of fiber recommended for health, the Harvard School of Public Health reports. Fiber helps you digest your food properly, which can cut your chances of getting constipated or developing hemorrhoids. When you eat fiber regularly, you are also less likely to get heart disease and certain types of cancer. A 1-cup serving of sweet potatoes supplies 6.6 grams of fiber and a cup of yams provides 5.3 grams.

One cup of sweet potatoes supplies 950 milligrams of potassium, and a cup of yams contains 911 milligrams, which is about 20 percent of the 4,700 milligrams you should get each day. Potassium keeps your heart beating normally and helps your muscles work right. A serving of sweet potatoes supplies 1,922 micrograms of vitamin A, a nutrient that keeps your eyes, skin, teeth and bones healthy. This is more than the 700 to 900 micrograms you need on a daily basis. Yams contain vitamin A, but a serving only supplies a trace amount. Sweet potatoes and yams contain vitamin C and iron, two nutrients that you need for a strong immune system, and folate, which can prevent certain birth defects.

Sweet potatoes and yams contain antioxidants, which are compounds in plants that protect your cells from damage. A 2008 study published in the andJournal of the Science of Food and Agricultureand reports that sweet potatoes might reduce cholesterol levels, which can reduce your risk of heart disease. Yams have similar properties that can help reduce your risk of heart disease. The antioxidants and vitamin B6 in yams can also help reduce premenstrual symptoms, according to Michael T. Murray, author of andThe Encyclopedia of Healing Foods.and

Yams contain relatively little protein. Your body uses protein to build muscle, repair tissue and synthesize biological molecules such as enzymes and hormones. Protein also functions as a fuel source for your body if you donandt consume enough carbohydrates. Registered Dietitian Nancy Clark recommends a daily protein intake of 0.8 grams per pound of body weight. Although yams do not contribute significantly to your daily protein requirements, 1 cup offers over 2 grams of protein.

Almost all the carbohydrates in yams--nearly 40 grams in a 1-cup serving--are healthy complex carbs. These carbs fuel your body, allowing you to conserve your protein for uses other than energy production. Yams are also rich in fiber, a type of carbohydrate your body does not digest. While not a fuel source for your body, fiber helps maintain a healthy digestive tract and correlates with a decreased risk of obesity, heart disease and some forms of cancer.

Yams are extremely low in fat, contributing less than 0.25 grams per 1-cup serving. While dietary fat is essential for maintaining healthy cell membranes, cushioning your organs and allowing your body to absorb fat-soluble vitamins, excess dietary fat may lead to cardiovascular disease. The low-fat content of yams may help you reduce your overall dietary fat consumption to a healthy level.

Yams are an excellent source of vitamins C and B6, with 1 cup providing approximately 20 percent of your daily requirement of each of these nutrients. Vitamin C assists in tissue repair and wound healing, and its antioxidant properties help offset the cell-damaging effects of free radicals in your body. Protein metabolism requires vitamin B6, and B6 also functions in the synthesis of red blood cells. Thiamin, another B vitamin, helps you convert carbohydrates to energy, and 1 cup of yams supplies 10 percent of your daily need for this vitamin.

Manganese, copper and potassium are abundant in yams, with a 1-cup serving providing roughly 20 percent of each of these essential minerals. The purpose of dietary manganese is not completely understood, says the Texas Heart Institute, although it is essential for good health and may help detoxify your body. Copper helps your body produce proteins such as hemoglobin, elastin and collagen. Potassium is involved in vital processes including energy production, muscles contraction and nerve impulses.