Yam is a root vegetable that is packed with nutritional and medicinal benefits. It is an excellent source of antioxidants, anti-inflammatory compounds, and fiber. Yam has been used for centuries in traditional medicine to treat a range of health problems, from digestive issues to arthritis. In this article, we’ll take a closer look at the health and anti-inflammatory benefits of yam.

Nutritional Values of Yam

One cup (136 grams) of cooked yam contains the following nutrients:

• Calories: 158
• Carbohydrates: 37 grams
• Fiber: 5 grams
• Protein: 2 grams
• Fat: 0.2 grams
• Vitamin C: 15% of the RDI (Recommended Daily Intake)
• Vitamin B6: 15% of the RDI
• Potassium: 18% of the RDI
• Manganese: 20% of the RDI

Yam is a nutrient-dense vegetable that is low in calories and high in fiber. It is an excellent source of vitamin C, vitamin B6, potassium, and manganese.

Bone Health Effects

One of the primary benefits of yam is its ability to improve bone health. Yam is a rich source of vitamin C, which plays a vital role in collagen synthesis. Collagen is a structural protein that is essential for bone health. Additionally, yam is an excellent source of potassium, which helps to prevent the loss of calcium from the body. Calcium is a critical mineral for bone health.

Anti-Inflammatory Benefits

Yam is a rich source of antioxidants, which help to reduce inflammation in the body. Chronic inflammation can lead to a range of health problems, including arthritis, cancer, and heart disease. The antioxidants in yam help to neutralize free radicals, which are unstable molecules that can damage cells and contribute to inflammation.

Additionally, yam contains anti-inflammatory compounds, such as diosgenin and allantoin. These compounds help to reduce inflammation in the body and may be helpful for people with conditions such as arthritis. [1] [2]

Immune System Effects

Another benefit of yam is its ability to enhance the immune system. Yam is a rich source of vitamin C, which helps to stimulate the production of white blood cells. White blood cells are critical for a strong immune system. Additionally, the antioxidants in yam help to protect the immune system from free radical damage.

Food Combining Information

To get the most out of yam’s nutritional benefits, it is essential to combine it with other foods that complement its nutrient profile. Yam combines well with foods that are rich in vitamin D, such as eggs and fatty fish. The vitamin D in these foods helps to enhance the absorption of calcium, which is critical for bone health.

Anti-Inflammatory Yam Smoothie Recipe

For a delicious and nutritious anti-inflammatory smoothie, try this recipe:

• 1 cup of cooked yam (boil the tubers until soft, place in a blender)
• 1 cup of frozen peaches
• 1/2 cup of unsweetened almond milk
• 1 tablespoon of honey
• 1/4 teaspoon of cinnamon
• 1/4 teaspoon of turmeric

Blend all ingredients together in a blender until smooth. This smoothie is packed with antioxidants, anti-inflammatory compounds, and immune-boosting nutrients.

If you love anti-inflammatory fruits, check out the rest of our fruits section here, or pop over to our anti-inflammatory herbs section where you can find powerful goodness to add to any autoimmune smoothie.

Thank you for reading, and we hope you enjoyed learning about the many health benefits of yam! Come back for more informative and engaging content like this.