Yams have been a staple food for many cultures around the world for centuries. They are a root vegetable that is often compared to sweet potatoes, but with a firmer texture and a sweeter taste. Yams are packed with many essential nutrients that can have multiple benefits to one’s health. In this article, we will explore the surprising nutrition facts of yams that you probably didn’t know.
Vitamin C
Many people associate citrus fruits like oranges with vitamin C. However, yams are another excellent source of this essential nutrient. Vitamin C is an antioxidant that can help prevent diseases and infections by strengthening our immune systems. A 100 gram serving of yams contains approximately 17 milligrams of vitamin C, which is 28% of the recommended daily value.
Potassium
Potassium is an essential mineral that is responsible for regulating blood pressure, heart health, and muscle contractions. A 100 gram serving of yams contains approximately 670 milligrams of potassium, which is more than double the amount of potassium found in a 100-gram serving of bananas. Therefore, if you want to boost your potassium intake, yams are an excellent choice.
Fiber
There are two types of fiber: soluble and insoluble. Soluble fiber helps regulate blood sugar levels and lowers cholesterol, while insoluble fiber promotes digestion and bowel movements. A single serving of yams contains about six grams of fiber, which is 20% of your recommended daily intake. Consuming enough fiber can reduce the risk of developing chronic diseases such as heart disease, diabetes, and cancer.
Vitamin B6
Yams are also rich in vitamin B6, which plays a vital role in brain development and the production of red blood cells. This vitamin helps our bodies make serotonin, a hormone that regulates mood, and helps us feel happiness and well-being. A 100-gram serving of yams contains approximately 0.2 milligrams of vitamin B6, which is 10% of the recommended daily value.
Protein
Aside from packed with vital vitamins and nutrients, yams are also an excellent source of protein. In fact, they contain about 2 grams of protein per 100-gram serving. This makes yams a great plant-based protein alternative to meat.
Conclusion
Discovering the health benefits of yams can be surprising, but they are an excellent addition to any diet. This root vegetable is low in calories, easy to prepare, and can be found in most grocery stores. Yams can help improve your immune system, promote digestion, and boost your mental and physical health. Ensure that you incorporate yams into your diet regularly.
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