Health Benefits of Yams

Yams are a type of tuber and belong to the Dioscoreae family. Yams are distinct from sweet potatoes, which are from the Convolvulacea family. There are many varieties, including Hawaiian, Korean and sweet yams. The color of a yam ranges from white to orange to purple. There are many methods for cooking yams, including baking and boiling.

Reduced Cholesterol

Yams are rich in vitamin B6, which helps reduce levels of cholesterol in the blood. A 2005 study in the "Journal of the American College of Nutrition" found that replacing the staple starch -- rice or bread -- with 390 g of yam for two of three meals a day for 30 days resulted in a 5.9 percent decrease in blood cholesterol. High levels of cholesterol are linked to increased risk of cardiovascular disease.

Reduced Blood Pressure

Yams are also a good source of potassium, which can help reduce hypertension. Its main tuber storage protein, dioscorin, also reduces blood pressure. In 2006, Chien-Liang and colleagues found that rats fed this protein had lower blood pressure than rats that were not fed dioscorin.

Antioxidant Properties

Yams have high levels of antioxidants, which neutralize free radicals and prevent oxidative damage to your cells. Scientists in the Philippines analyzed nine common variants of yams and found two major sources of antioxidants in them. Antioxidants contribute to protection against cancer, cardiovascular disease and stroke.

Estrogen

Yams have traditionally been used in Chinese herbal medicines to affect female hormones. The same 2005 study that reported a reduction in cholestoral also found that in postmenopausal women, consuming 390 g of yam twice a day for 30 days resulted in a significant increase in estradiol levels. This could ease menopausal symptoms as well as help reduce the risk of breast cancer in older women.

Weight Control

Yams contain fiber, which helps fill you up and make you stay feeling full longer. It also slows the release of carbohydrates into the blood stream, preventing a spike in blood sugar and insulin levels. This also helps prevent feeling tired and hungry.