A popular staple in African cuisine, yams grow in tropical climates and are different from the North American yam, which is actually a sweet potato and unrelated to the yam. According to the Congo Cookbook Online, yams measure over several feet in length and can weigh over 100 lbs. The outside of the yam tubers, resembles a tree bark and the edible portion lies on the inside. Steaming, roasting or mashing up African yams provides great nutrition, and serves as the starchy diet for a vast West African population.
Vitamin B-6
African yams provide a good source of vitamin B-6. This vitamin is important in protecting blood vessels from damage. Vitamin B-6 breaks down a material known as homocysteine, which increases the risk of medical conditions such as heart attacks and strokes.
Vitamin C and Dietary Fiber
Yams contain a supply of fiber and vitamin C. Dietary fiber helps moving food through the digestive system. Vitamin C serves as an important component of collagen, a protein found in connective tissues in the body, such as skin and ligaments.
Potassium and Manganese
African yams supply a superior source for potassium, a mineral that assists the body with decreasing blood pressure and maintaining body fluid levels. The Vanguard Nigerian online newspaper reports that eating yams may lead to decreased kidney blood flow and ultimately serve in reducing the risk of hypertension in individuals. Yams contain manganese, a mineral that helps break down carbohydrates and helps with energy production in the body. Manganese also helps protect the body from the effects of free radicals, the chemical substances that may damage the cells and affect energy production. Manganese may help regulate blood sugar and nerve function.
Low Fat and Low Glycemic Index
According to the Jamaica Information Service, yams do not contain saturated fats, and are cardio-protective, meaning they protect against heart disease. By having a low glycemic index, yams give a supply of more energy for a prolonged period, which can be a good choice before strenuous activities.
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