11 Health and Nutrition Benefits of Yams. Yams are a kind of tuber vegetable that originated in Asia, Africa, and the Carribean (1Trusted Source).

They’re usually mistaken for sweet potatoes. However, yams are less sweet and more starchy.

They’ve a distinct brown, bark-like exterior. The flesh could be white, yellow, purple, or pink depending on the maturity of the yam.

These tubers are extremely nutritious, versatile, and may benefit your wellbeing in lots of ways.

Listed below are 11 nutrition and health advantages of yams.

1. Loaded with nourishment

Yams are high in vitamins, minerals, and fiber.

One cup (136 grams) of baked yams provides (2):

  • Calories: 158
  • Carbs: 37 grams
  • Protein: 2 grams
  • Fat: 0 grams
  • Fiber: 5 grams
  • Vitamin C: 18% associated with the Daily Value (DV)
  • Vitamin B5: 9% of the DV
  • Manganese: 22% associated with DV
  • Magnesium: 6% for the DV
  • Potassium: 19% of the DV
  • Thiamine: 11% of the DV
  • Copper: 23% of the DV
  • Folate: 6% of the DV

Yams aren’t only a great supply of fiber but also high in potassium and manganese, that are essential for supporting bone health, growth, metabolism, and heart function (3Trusted Source, 4Trusted supply).

These tubers offer decent amounts of other micronutrients, such as for example vitamin and copper C.

Copper is vital for red blood mobile manufacturing and iron consumption, while supplement C is just a strong antioxidant that may increase your immune system (5Trusted supply, 6Trusted Source, 7Trusted supply, 8Trusted Source).

SUMMARY: Yams are filled with fiber, vitamins, and minerals. (more…)