Natural Food Energy | Let’s know Top 16 Yam Benefits in health and Yam Nutrient information. Yams come in yellow, white and purple varieties, the yellow one being very rich in beta-carotene.


This starchy root vegetable has been a staple food in many parts of the world for centuries. Packed with fiber to aid digestion, it is an excellent power food and a delicious and sustaining form of slow-releasing carbohydrate.

Yams come in yellow, white and purple varieties, the yellow one being very rich in beta-carotene. This is needed by the body to produce vitamin A, which in turn is vital for strengthening cell membranes, keeping out viruses, preventing cancer and assisting the body in dealing with stress and pollution.

Yam Benefits in health, Its vitamin B1 is useful for boosting energy levels, and for easing depression and stress, both of which can suppress the immune system. It is also a good source of manganese, a trace mineral that helps the body with the metabolism of carbohydrates.

Full of fiber and used in a similar way to potatoes, yams have a lower glycaemic index and so provided a more sustained form of energy. This makes them a good source of carbohydrate for diabetics and weight­ watchers.

Yam Benefits is good in health beacuse hey also contain vitamin C, a powerful antioxidant that fights harmful free radicals and boosts immunity, and vitamin B6, which relieves premenstrual symptoms.

High in potassium and low in sodium, yams help to regulate the fluid balance that exercise can so easily deplete through perspiration. Discoretine, a chemical found in yams, is particularly useful for athletes, as it reduces blood sugar and increases blood flow through the kidneys. This promotes the excretion of excess salt, which in turn helps to reduce high blood pressure.

Yam Nutrient


Vitamins: B1, B3, B5, B6, C, E, beta-carotene, biotin, folic acid; calcium, IODINE, IRON, MAGNESIUM, MANGANESE, PHOSPHORUS,  POTASSIUM, SELENIUM, zinc; fiber; carbohydrate,

16 Yam Benefits in Health!


It is a big source of antioxidants like vitamin C, vitamin E, and zinc, etc. Vitamin C creates a brighter complexion and evens out skin tone while diminishing the appearance of fine lines, wrinkles dark circles and black spots.

It may help to prevent the formation of free radicals that are known to cause many diseases like cancer and protect your skin cells from damage. It makes your skin beautiful, glowing, shiny, young and beautiful.


It has anti-inflammatory effects that may help to reduce the risk of many diseases like acidity and inflammation in your stomach, joints, and muscles. It can not only help to improve your digestion but also enhance the function of your liver.

It is a big source of fiber, vitamins, and minerals and also has high amounts of omega-3 fatty acids EPA and DHA, which have anti-inflammatory effects.


It is a big source of natural ingredients like vitamin E and vitamin A etc.Vitamin E helps fight the effect of free radicals that cause signs of aging by reducing your wrinkles and fine lines quickly and also prevent your skin from flaking, drying, and peeling.

It stops the aging process, making you look young and attractive. It fights the aging process not only in women but also in men and leaves no oil in your skin.

It moisturizes, brighten, tighten, and lift up your sagging skin, especially the skin around your eyes and neck. Vitamin A makes your skin look amazing.


It has the ability to inhibit the production of cancer-causing properties, speed up the repairing process of DNA and to decelerate the proliferation of cancer cells.

It contains vitamin D which is one of the most studied supplements for cancer prevention and treatment right now. It also contains vitamin A, vitamin C, vitamin E, and vitamin B3 help to prevent cancer.

Vitamins C and E also fight for skin cancer. Vitamin B3 supplement called nicotinamide also reduced the risk for developing actinic keratosis, a common precancer of the skin.

Vitamin A also stimulates fibroblasts “the cells responsible for developing tissue that keeps skin healthy”


It helps to clean the blood by removing impurities from the blood in the liver, where toxins are processed for elimination, eliminates toxins through the kidneys, intestines, lungs, lymphatic system, and skin.

When the sluggish feeling we get during the day can be the result of excess toxins in the body it eliminates toxin and boosts energy levels.

It also helps to support digestion and strengthen your immune system.

It plays an important role to make your skin healthy and glowing by removing all impurities, toxins, pollutants, and dead skin cells from the skin.


It contains fibers and chemicals that help to slow down the digestion of carbohydrates and sugar and increase the level of insulin in the body, leading to a reduction in blood sugar. It also controls the cholesterol level in the body.


It includes vitamins and nutrients that encourage proper mitochondrial function, fights oxidative stress, get rid of brain fog, and support your body’s metabolic function. The main goal is to support the whole body, to keep you performing at your best.

It contains vitamin B-12 that you need for good health help the body convert the food you eat into glucose, which gives you energy. It also contains vitamin D which is proved to boost energy within the cells.


It helps to keep your brain healthy. It contains vitamins, minerals, and many nutrients which contribute to healthy blood flow. “And healthy blood flow means a healthy brain.”

Having vitamin B12, in particular, is one of the best vitamins for the brain it improves the working efficiency of the brain and having vitamin B and vitamin C can also help support brain health because of its high antioxidant activity


Hair, teeth, and nails plays a very important role in human personality they increased the beauty of a person therefore it contains the best vitamins and nutrients for hair, teeth, and nails.

Vitamin A, All cells need vitamin A for growth it helps to protect hair follicles.

Vitamins B, One of the best-known vitamins for hair growth also called biotin. It is so closely related to the growth of healthy hair that studies indicate approximately 38% of all females with hair loss issues have biotin deficiencies. It is also very important for nail health.

Vitamin C. An antioxidant to prevent hair damage and support collagen levels. It is also increased the beauty of your nails and makes your nails strong.

Vitamin D, Vitamin E, Iron and Zinc also increase the growth of hair makes hair shiny and smooth.

Calcium: Calcium is one of the most important minerals for healthy teeth because it strengthens your enamel, as well as potassium and phosphorus, which is also very good for healthy teeth.


Everybody desires good, beautiful and shiny skin therefore it contains vitamin A which is a very effective antioxidant that decreases the size of sebaceous glands and the amount of oil skin produces.

Help the body shed off dead skin cells and also contain vitamin C, also known as ascorbic acid, acts as an antioxidant, helping to protect your body’s cells from the damage caused by free radicals.

Having vitamin E in it contributes to the protection of cells from oxidative stress, which can help protect against premature aging and wrinkles as well as improve the appearance of scars and imperfections.

It helps to lighten age spots, pimples, and pigmentation patches. It also helps to protect the skin from sun radiations and makes your skin healthy and glowing.


As we know that beautiful eyes having long eyelashes and good eyesight increased our personality.

They contain vitamin A plays a crucial role in vision by maintaining a clear cornea, which is the outside covering of your eye, as well as the mineral zinc, is a powerful antioxidant that protects against cell damage it is also naturally found in your eyes.


Heart is a very important part in our body a healthy heart means a healthy life, therefore, it helps to lower blood pressure, improve and manage levels of cholesterol and other fats in the blood, improve your body’s ability to manage blood sugar and insulin levels, which lowers your risk of diabetes and help you maintain a healthy weight.

It also helps to improve workout efficiency, lower cholesterol level and decrease the risk of heart disease and stroke.


As we know that the immune system is made up of a network of cells, tissues, and organs that work together to protect the body.

It has vitamin C which is one of the biggest immune system boosters of all. In fact, a lack of vitamin C can even make you prone to getting sick.

It also has vitamin B6 which is vital to supporting biochemical reactions in the immune system and having vitamin E is a powerful antioxidant that helps the body fight off infection.


As we know that many health benefits are associated with musculoskeletal fitness, such as reduced coronary risk factors, increased bone mineral density (reduced risk of osteoporosis), increased flexibility, improved glucose tolerance, and greater success in completion of activities of daily living therefore a good musculo­-skeletal system is very important in life.

It has calcium which is the most abundant mineral in the body. (Ninety-nine percent of the body’s calcium is found in the skeleton.) The calcium salts of bone are a valuable mineral reserve that maintains normal concentrations of calcium and phosphate ions in body fluids.

It helps to increase the red blood cells, white blood cells, and other blood elements that are produced in the red marrow, which fills the internal cavities of many bones.


Are you suffering from constipation, allergies, fatigue, skin problems, mood swings, bad breath or food intolerance abdomen pain? These problems may be rooted in your digestive system. Therefore a good digestive system is very important for a good and healthy life.

It has vitamin B12 which is a powerhouse. Vitamin B12 helps make DNA, nerve and blood cells and is crucial for a healthy brain and immune system.

Having B vitamins help the body create red blood cells and gain energy from food. It also has vitamin C to help your body produce enough collagen to maintain the tissues of your digestive tract and having vitamin D absorbs calcium from food and injects it into the body.

It is also proved to save you from developing diseases in the digestive tract. It minimizes the risks of colon cancer.


It helps to improve the hormonal system of the body. It has many vitamins and nutrients that improved the deficiency of blood in the human body, having vitamin D can help in regulating insulin and the thyroid hormone.

Research shows that a deficiency of vitamin D is associated with a high risk of thyroid antibodies. Vitamins and nutrients that are associated with boosting progesterone levels.

Easy Yam Recipes

Yam and Spinach Mash

  • 500g/ 1lb 2oz yams, peeled and diced
  • 250g/ 9oz spinach
  • 3 tbsp olive oil
  • 1 onion, sliced
  • salt and ground black pepper

In a saucepan, boil the yam for 20 minutes until tender, then mash and set aside. In another pan, place the spinach in hot water and allow it to wilt. Heat the oil in a frying pan and fry the onion until soft. Add the yam and spinach, combining them well. Season and serve as a side dish.

Citrus Yams

  • 2 yams, peeled and chopped into 2.5cm/1 in chunks
  • 4 tbsp olive oil
  • 1 tbsp chopped parsley
  • 1 tbsp chopped coriander
  • Juice and grated zest of 1 orange
  • Juice and grated zest of 1 lime

In a steamer or a saucepan, steam the yam for 20 minutes until tender. In a bowl, whisk together the oil, parsley and coriander, and the juice and zest of the orange and lime. Fold the cooked yam into the dressing. Serve as a starter, a side-dish or a snack.

Yam Dumplings rolled in poppy Seeds

  • 1 yam, peeled and chopped into 2.5cm/ 1 in chunks
  • 3 egg yolks
  • ½ tsp chilli powder
  • 1 tsp cornflour
  • 3 tbsp self-raising flour
  • 4 tbsp poppy seeds

In a pan, boil the yam for 20 minutes until tender. Drain; allow cooling, then pureeing in a food processor. Transfer to a bowl and mix in the egg yolks, chilli powder, cornflour, and flour. Form into balls and roll in the poppy seeds. Line a steamer with foil and place over a pan of simmering water. Add the dumplings and steam for 10 minutes, and then serve.