Yams are starchy tuber vegetables of West African origin. The yam vegetable has a lot of ritualism and symbolism associated with itself, especially in Africa, Asia and Latin America. Yam belongs botanically to the Dioscoreaceae family, in Dioscorea genus. They have been cultivated since 50,000 BC in Africa and Asia. It is one of the most consumed foods in the world and is a staple food in South America, Africa, West Indies and the Pacific Islands (1)
Yam is available in around 200 different varieties with colors ranging from ivory, yellow to purple. The shape of this tuber is long and cylindrical with a rough exterior. The commercially important species of yam are White Yam, Yellow Yam, Chinese Yam, South East Asian and trifoliate yam. Yam in other languages is called as ‘Suran‘ or ‘Jimikand‘ in Hindi, ‘Kandagadda‘ in Telugu, ‘Senai Kizhangu‘ in Tamil, ‘Chena‘ in Malayalam and ‘Surangadde‘ in Kannada.
The plant which bears yam is a perennial vine which grows up to 2 meters in length. Yams are quite similar to sweet potatoes but they are no way related it. The major differences between the two tubers are: yams are larger in size; they have thick, brown to pink skin, depending on the cultivar type, while sweet potatoes are relatively smaller in size and have a very thin peel.
Yam is grown throughout Africa, Nigeria being the largest producer and exporter of Yam. Nigeria provides around 70% of the world’s total Yam production.
Yam is a good source of energy and each 100 grams contain 118 calories. It is mainly composed of complex carbohydrates and soluble fiber. It is an excellent source of B complex vitamins like Vitamin B6, Vitamin B1, riboflavin, folic acid, pantothenic acid and niacin. It also contains a good amount of antioxidants and Vitamin C. It provides around 20% of the required Vitamin C in the body per 100 grams. It also contains small amounts of Vitamin A and beta carotene levels. It is a rich source of minerals like copper, potassium, iron, magnesium, calcium and phosphorus. 100 grams of yam provides 816 mg of Potassium (2).
Yam has been used as a traditional medicine in China, Korea and Japan since centuries. It contains allantoin, a cell proliferate that expedites the healing process when applied topically on ulcers, boils and other skin diseases. Its decoction is also known to stimulate and relieve bronchial irritation, cough and other respiratory problems (3).
Yam is a good source of Vitamin B6 which is needed by the body to break down a substance called homocysteine, which can damage blood vessels walls (4). High levels of homocysteine can also lead to heart attack despite having low levels of cholesterol. Thus, having a good supply of Vitamin B6 in the body is believed to reduce the risk of developing heart diseases. Potassium is an important component of cell and body fluids and controls heart rate and blood pressure by countering the hypertensive effects of sodium. Low intake of potassium-rich food can also lead to hypertension. Dioscorin, a storage protein found in yam is known to benefit people suffering from hypertension. Dioscorin inhabits aniotensin converting enzyme which therefore leads to increased kidney flow and reduced blood pressure.
Yam is particularly useful for menopausal women. It contains an enzyme that provides a natural alternative to hormonal replacement in women who have reached menopause.Wild yam is also known to support the female endocrine system. Its root has been traditionally used in conjunction with lactation. Vitamin B6 is an important supplement for Premenstrual Syndrome (PMS) in women, especially the depression that is triggered by it (5).
Artificial progesterone is also added to some wild yam as progesterone, androgens and cortisone were chemically manufactured from Mexican yarn in the 1960s. One cup of baked yam can provide you with 15.5% of the daily requirement of Vitamin B6. It is antispasmodic which means that it is capable of relieving spasms including those in the intestines that are caused due to muscle cramps. Yam can also be used to cure nausea during pregnancy.
It is a good tonic for the female system as it helps to balance the hormones. Yam is an herb which can help to heal the bodily conditions from a holistic standpoint. It supports the body and stimulates it to heal.
Yam contains healthy antioxidants which also have anti inflammatory properties. The beta carotene and Vitamin C in this tuber work well to get rid of cancer-friendly free radicals (6). Free radicals can damage the body in reaction with DNA, so the antioxidants work to reduce the damage caused by these free radicals. It is also an excellent food for those suffering from arthritis and asthma.
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