Health Benefit of Yam/Yam is the common name for some plant species in the genus Dioscorea (family Dioscoreaceae) that form edible tubers. Yams are perennial herbaceous vines cultivated for the consumption of their starchy tubers in many temperate and tropical regions, especially in West Africa, South America and the Caribbean, Asia, and Oceania.^[rx] The tubers themselves also called “yams”, come in a variety of forms owing to numerous cultivars and related species.^[rx] Yams were independently domesticated on three different continents: Africa (Dioscorea rotundata), Asia (Dioscorea alata), and the Americas (Dioscorea trifida).^[2]

 

Yams are members of the Dioscoreae family. Dependent on the yam variety, of which there are approximately 200, its flesh might be of different colors which include white, ivory, yellow, or purple while its thick skin either can be white, pink, or even brownish-black. Their shape is long as well as round (frequently having offshoots known as “toes”) whilst their exterior texture is rough as well as scaly. Yams have got a starchy as well as a slippery texture so when cooked, will be either creamy or even firm, based upon the variety. Their taste is earthy and also hardy, with many varieties having minimal if any, sweetness. Particular kinds of yams consist of Dioscorea alata (Hawaiian yam), Dioscorea batatas (korean yam) as well as Dioscorea esculenta (sweet yam).

Yams are basically flowering plants that are generally mistaken for sweet potatoes even though yams originate from plants that have just one embryonic seed leaf (referred to as a monocot) and therefore are classified in the yam family, under the Dioscorea genus. Sweet potatoes on the other hand originate from plants that possess two embryonic seed leaves (referred to as a dicot). Further, they fall under a new family classification – the morning glory or Convolvulaceae family. In terms of similarity, instead of sweet potatoes, yams are found to be associated with grasses in addition to lilies.

In appearance, they frequently look like elongated potatoes however the size and appearance of yams might differ significantly with the different types, such as purple yams and white yams. The smaller ones might be compared in size to a small potato whilst the larger ones can grow to weigh over 100 pounds. Their origins could be traced to the continents of Africa and Asia but they’re widely accessible in many parts of the world today, particularly as more people come to comprehend the health advantages of yams.

Yam is available in around 200 distinct varieties along with colors that range from ivory, yellow to purple. The shape of the tuber is long and cylindrical with a rough exterior. The commercially essential varieties of yam usually are White Yam, Yellow Yam, Chinese Yam, South East Asian, and trifoliate yam. Yam in other languages is known as ‘Suran‘ or ‘Jimikand‘ in Hindi, ‘Kandagadda‘ in Telugu, ‘Senai Kizhangu‘ in Tamil, ‘Chena‘ in Malayalam, and ‘Surangadde‘ in Kannada.

The plant that bears yam is really a perennial vine that grows up to 2 meters long. Yams are very much like sweet potatoes but they’re in no way connected to it. The major variations between the two tubers are: yams are larger in size; they’ve thicker, brown to pink skin, with respect to the cultivar type, whilst sweet potatoes are comparatively smaller in size and also have a very thin peel.

Yam is grown all through Africa, Nigeria being the largest producer as well as exporter of Yam. Nigeria offers around 70% of the world’s total Yam production.

History

Yams are not inherent to North America but originated in tropical regions of Africa or Asia. Due to extensive cultivation and transport of yams the exact origins of some species are unknown. Chinese yam is inherent to Eastern Asia. Five-leaf yam is inherent to Eastern Polynesia or tropical Asia. Zanzibar yam is inherent to Africa. Water yam has been noted to be inherent to Southeast Asia but Coursey indicated that water yam is not known in the wild states anywhere in the world but was cultivated firstly in Burma or Assam. It was transported to the Eastern coast of Africa 2000 years before. Air yam is known from Africa and Asia and is inherent to both continents.

Plant

The tubers of yam are conical or globose, cylindric or oblate. The plant bears twining to right stems which are ridged, glabrous having four narrow and membranous wings prickly at the base. Leaves are alternate, simple having purplish-red or green petioles of 4 to 15 cm. Leaf-blades are ovate, glabrous, purplish-red or green measuring 6 to 15(to 20) × 4 to 13 cm having deeply cordate to sagittate base and caudate or shortly acuminate apex. Male spikes are solitary, form a panicle and are about 1.5 to 4 cm. Flowers usually male are broadly ovate measuring 1.5 to 2 mm. Female spikes are solitary. Female flowers have six staminodes. Capsules are oblate, not reflexed measuring 1.5 to 2.5 cm having 1.2 to 2.2 cm wide wings.

Health Benefits of Yam

The Health benefits of yams are recognized to many individuals who’ve taken advantage of yams in managing blood pressure levels among other benefits. Yams are usually in the family of tubers. It grows underground as well as harvested the same way as cassava. Though not popular in the west, this food crop is well-known in rural areas in Africa where it is grown mainly in dry areas because of its hardy nature as well as drought-resistant characteristics. Yams may either be boiled or even cut and fried with some vegetables or even baked-on dry heat prior to being eaten in breakfast.

Being a starchy vegetable, it is made up of dietary fiber and complex carbohydrates which allows slow uptake to normalize the level of blood sugar. Vitamin A helps to maintain healthy mucous membranes, skin, support healthy bones, increase night vision and protect mouth and lung cancers. It is a great source of Vitamin C which provides 27% of daily value to counteract infections such as flu and colds and speeds up the healing process, immune function, and strong bones. It provides healthy amounts of potassium, fiber, metabolic B vitamins, and manganese. Yams also contain riboflavin, thiamin, pantothenic acid, folic acid, and niacin. Yams are used in Japanese, Korean and Chinese medicine as it contains allantoin which speeds up the healing process when applied as a poultice to abscesses and boils.

Listed below are a few well-known health benefits of consuming Yam:-

1. Prevent skin problems – For centuries, yam is used in the traditional medicine of Korea, China, and Japan. It possesses allantoin which is a cell proliferate speeding up the healing process when topically applied to boils, ulcers, and other skin diseases. The decoction helps assist in stimulation and provides relief from cough, bronchial irritation, and other respiratory problems. Yam slows down the appearance of signs of aging and makes the skin vibrant and younger. Being loaded with Vitamin C, other nutrients, and beta carotene it provides antioxidant properties. These nutrients eliminate harmful free radicals and prevent skin cell damage. It results in dark spots, fine lines, and wrinkle-free skin. Vitamin C regenerates damaged skin, collagen production and makes the skin smooth and elastic. Place yam slices or grated yam over eyes to remove dark circles in eyes. Prepare a face mask by boiling yam, mashing it and mixing it with honey. Apply this paste to the face and let it remain for about half an hour and then wash it. This mask assists in skin rejuvenation and cleanses the skin by exfoliating it.

2. Heart problems – Being a great source of Vitamin B6, it is essential for the body to break down homocysteine that could damage blood vessels walls. High presence of homocysteine results in a heart attack. Vitamin B6 helps to lower the chances of the development of heart diseases. Potassium is a vital component of body fluids and controlling blood pressure and heart rate with counteracting hypertensive effects of sodium. Yam has Dioscorea which is helpful for hypertension patients. Dioscorea results in the promotion of the flow of the kidney and lower blood pressure.

3. Female health – Yam is helpful for menopausal women. It consists of an enzyme that provides a natural alternative to the replacement of hormones in women reaching menopause. Menopause symptoms such as nausea and hot flashes cause an imbalance of hormones and could be treated with hormone replacement therapy. Yams possess diosgenins that affect hormonal patterns by lowering the symptoms of menopause. It is the chemical that is used in steroid production such as progesterone and estrogen. Traditionally roots have been used in combination with lactation. Vitamin B6 is a vital supplement for women with Premenstrual Syndrome especially depression that is provoked by it. It acts as a tonic for the female system that assists to balance hormones. It heals body conditions from a holistic standpoint.

4. Antioxidant source – Yams possess fiber and complex carbohydrates which slows the rate at which sugars are released and absorbed in the mainstream. The high content of fiber keeps one full without the addition of extra kilos. Yams are rich in manganese which is a mineral that supports carbohydrates metabolism and is vital for the production of energy and antioxidant defenses. Yams are an excellent source of Vitamin C and antioxidants that eliminate free radicals which could damage DNA and causes heart diseases and cancer. Vitamin C promotes collagen production that promotes the elasticity of the skin and makes it supple and smooth. It assist to maintain a youthful appearance with the prevention of the occurrence of signs of aging such as fine lines, wrinkles, and dark spots.

5. Digestive health – Though indigestion is not life-threatening, it makes us feel miserable. Its symptoms include excessive gas, bloating, and nausea. Indigestion during pregnancy needs to fix up the diet with an introduction of more healthy starches such as yams. Due to the high content of dietary fiber, it prevents constipation. Fiber adds bulk to the stool and assures regular and smooth bowel movements. This healthful food prevents digestive disorders such as indigestion, constipation, and irritable bowel syndrome.

6. Cancer prevention – Increase in intake of yams as it is rich in vitamin C that prevents the body from harmful free radicals that are the cause for cancers by promoting oxidative stress. Cancers are associated with oxidative stress including mouth cancer, throat cancer, colon cancer, stomach cancer, and lung cancer.

7. Eye health – The tasks such as studying, writing, watching movies, and television are harder without eyes. Yams are beneficial for maintaining eye health. Yams are a great source of Vitamin C that helps to strengthen the immune system and lower the chances of macular degeneration which is harmful to vision and causes permanent blindness. Vitamin A supports eye health and lowers the chances of risk infections. Moreover, yams have a high content of Vitamin C and antioxidants that have a vital role in the elimination of free radicals and prevents eye diseases.

8. Brain health – Besides bananas, yams are also a great source of potassium which is a mineral for the regulation of the nerve activity of the brain. Potassium affects the nerve’s activity. The high content of potassium enhances the cognitive functions of the brain.

9. Metabolic activity – Yams have a high content of Vitamin B which promotes nervous health and supports metabolic activity. Studies show that yams are able to promote learning capacity and memory in humans. Yams contain folate which helps to lower cognitive decline and reduce the chances of Alzheimer’s disease. Potassium enhances the flow of blood and promotes cognitive abilities, concentration, and neural activity. Yams have antioxidant enzymes which enhance cognitive response. Antioxidants counteract free radicals and protect cells of the brain from being damaged. Yams contain vitamins that resolve metabolic functions in the body. Carotene is vital for converting Vitamin A into the body. Vitamin A assists in maintaining healthy skin and mucous membranes. Yams support the vision. Vitamin C found in yam has a vital role in improving immunity, anti-aging, bone growth, and wound healing.

10. Helpful during pregnancy – The consumption of yam is found to be helpful during pregnancy. It contains Vitamin B6 which relieves nausea, morning sickness, and vomiting. It prevents the chances of low birth weight in newborn babies. The high content of antioxidants prevents oxidative stress and prevents diseases. It is a great source of potassium which helps to maintain a level of blood pressure. Pregnant ladies suffer mainly from constipation. So high content of fiber in yam prevents chances of constipation and other digestive problems. The high amount of folate prevents neural tube defects in n fetus. Iron promotes the count of red blood cells and prevents anemia.
11.  Prevents Premature Hair Greying – Yam may also avoid premature greying since it includes a great deal of Vitamin B6 that creates melanin and provides the hair its color.
12.  Promotes Blood Circulation in the Scalp – Iron in the yam helps the red blood cells to transport oxygen and promote the circulation of blood within the scalp. Lower levels of iron within the body can result in hair loss as well as baldness both in men and women. Therefore, regular usage of yam may prevent hair loss and definitely will encourage hair growth.
13. Protection Against Cardiovascular Disease – Yams are a fantastic source of vitamin B6. Vitamin B6 is required by the entire body to break down a substance known as homocysteine, which could directly damage blood vessel walls. Those who suffer a heart attack in spite of normal or even low cholesterol levels are sometimes found to have high amounts of homocysteine. Since higher homocysteine levels are significantly related to an increased chance of heart attack and stroke, having a good supply of vitamin B6 on hand will make a great deal of sense. Higher consumption of vitamin B6 seemed to be proven to prevent heart disease.
14. Weight Control – Rich in fiber, yams fill you up nicely without filling out your hips as well as waistline. Yams’ complex carbohydrates are broken down into sugars, released as well as absorbed into the bloodstream in a gradual rate, keeping you satisfied for a longer period, and they’re really low in calories too
15. Cures Morning Sickness – Not all pregnant mothers are suffering from morning sickness. According to researches, morning sickness is much more about a psychological matter but still dealing with it is not easy. To ease up the symptoms, yams contain minerals that will assist in relieving nausea and prevent vomiting
16. Keeps Strong Bones during Pregnancy – During pregnancy, calcium is essential for the fetus’ development, especially for bones developments. That’s why a pregnant mother should make sure they consume enough calcium like in yams or the stock of calcium in bones will be used to support the fetus development
17. Prevents Baby Born with Birth Defect – There are a lot of factors that could cause a baby born with a birth defect but the top one is when during the fetus development, there is no enough red blood cells in the mother’s body. As rich of minerals, especially iron, yams are highly recommended to be consumed during pregnancy
18. Reduces the Symptoms of Premenstrual Disorder – Most women must have known how annoying premenstrual disorder is. Well, yams contain some vitamins and minerals that could assist in reducing the symptoms
19. Provides Vital Supplements for Menopausal Women – After menopause, women will feel different about themselves. The lack of vitamin B6 and hormonal imbalance could lead to depression. However, yams contain some properties that could replace some hormones that are no longer produced after menopause
20. Prevents Hormonal Imbalance – Hormonal imbalance is not an easy condition to deal with. This condition mostly occurs in women after menopause because the body is no longer able to produce certain hormones that are essential. However, yams contain certain enzymes that could replace those hormones to prevent the worst case of hormonal imbalance condition.

Yams Are Good for Digestion System

Chinese always believe that the stomach is the center of everything. If you want to be healthy, eat good food, if you want to cure problems, find foods that good for your stomach. Yams are one of those foods that are good for the digestion system.

1. Aids Digestion – Fiber is essential to aid the digestion system to work and function optimally. Fiber will make sure excessive and unnecessary properties that could disturb the digestion process will be eliminated completely.
2. Improves Bowel Habits – The combination of fiber that will clean up the bowel and potassium that will encourage muscle contraction inside the intestine will improve the bowel movement to promote a healthy metabolism
3. Optimizes the Nutrients Absorption – Because of certain factors, all nutrients extracted from foods you consume cannot be absorbed optimally. However, healthy metabolism and healthy bowel movement could optimize nutrient absorption so the body will get all the nutrients required
4. Treats Constipation Naturally – Unhealthy bowel movements caused by some unnecessary properties and waste could cause constipation. Yams are relatively rich of dietary fiber that could treat constipation naturally.
5. Beats IBS or Irritable Bowel Syndrome – Potassium is essential to beat IBS or irritable bowel syndrome. This condition occurs when a bowel movement is disturbed for a long time.

Yams Are Essential for Skin Health

Women are so obsessed with healthy skin because it is not only about appearance but healthy skin will represent how healthy the human body is from the inside it. That’s why for optimal treatment, you cannot just only taking care of your skin from the surface but also from the inside.

1. Natural Anti-aging – Premature aging is the direct effect of free radicals. Yams are rich in antioxidants that will make sure the optimal process of cells regeneration and at the same time fight free radicals to slow down the aging process.
2. Promotes the Production of Collagen – Collagen is essential to keep skin firm, elastic, and healthy. Yams are rich of vitamin C which is essential to the production of collagen as well as some powerful antioxidants to make sure the collagen stock is enough.
3. Stimulates Healthy Scalp – Healthy hair is coming from a healthy scalp. Sometimes people forget about that fact. As rich of iron, yams could make sure even your scalp is perfectly oxygenated and hydrated.
4. Accelerates Wound Healing in Skin – The wound healing process is never short and even after the wound is perfectly cured; you still need to suffer from the scar caused by damaged skin. Collagen and vitamin C are essential to accelerate the healing as well as give back your perfect and spotless skin.
5. Natural Face Packs – How much money you should spend on a face mask? Well, now you could make your own face packs by using boiled yams and honey. After the boiled yams become tender and easy to be mashed, let them to cool down first. Add honey to the mashed yams and apply them to your face. It is an easy solution for a brighter and healthier face.

Yams as Natural Source of Minerals

If you want to have a healthy heart, you have to consume foods that are rich in minerals and yams are one of those at the top of the list.

1. Reduces the Risk of Heart Attack and Stroke – Potassium is essential for cardiovascular health because it could get rid of the excess sodium in the bloodstream and promotes a healthy heart. Surely you have known that excess sodium will lead to hypertension and those who are suffering from hypertension will face a higher risk of heart attack and stroke.
2. Promotes Healthy Blood Vessel – minerals like potassium and manganese are good for blood vessels but the combination of minerals and vitamin B6 makes yams are super healthy food for blood vessels. Vitamin B6 is contributing to eliminating a certain property well known as homocysteine that is harmful to blood vessels.
3. Controls Blood Pressure – For those who are currently suffering from hypertension and find it hard to control blood pressure, perhaps consuming yams regularly on daily basis could assist in reducing the risk of getting a spike. Potassium found in yams is good to control the heart rate while avoiding all kinds of foods that could increase blood pressure.
4. Prevents the Spike of Cholesterol – Potassium, dietary fiber, and vitamin B6 are the perfect combination to prevent the spike in cholesterol levels. Potassium and vitamin B6 will make sure healthy blood vessels and prevent the accumulation of blood clots while dietary fiber will bind the excess cholesterol to be washed off.
5. Fights Anemia – Anemia occurs when the body is not getting enough red blood cells. To fight this condition is quite easy like consuming foods that are rich of iron and other minerals that could promote the production of red blood cells. Fortunately, yams are packed with nutrition that could help you fight anemia.
6. Improves Blood Flow or Circulation – Minerals contain in yams are able to improve blood flow and circulation by promoting healthy blood vessels so the distribution process is not disturbed. Healthy blood circulation will affect the body’s metabolism as well as oxygen distribution through the cells.
7. Promotes the Production of RBC – Do you want to be healthy? Well, the easiest way is to make sure to have a healthy metabolism. Healthy body metabolism is depending on whether all cells in your body are optimally oxygenated or not. Oxygen distribution is depending on the amount of hemoglobin contained in red blood cells. So, consuming yams that could help you promote the production of RBC is highly recommended for you who want to have a healthy lifestyle.

More Benefits of Yams

Actually, there are more health benefits of yams that people are not aware of aside from their good taste and rich of nutrients.

1. Cures Respiratory Problems – This kind of knowledge has been well known since ancient times by the Chinese that yams could cure respiratory problems. Though some studies are still required to support this opinion.
2. Excellent Food for Brain – Some studies have found a relation between yams and memory-booster. It is due to mineral contents found in yams being great for the brain.
3. Enhances Immunity – The combinations of vitamin A, vitamin C which are essential antioxidants and minerals that could promote the production of RBC are perfect to enhance the immunity system and provide protection that is essential to the human body.
4. Natural Energy Booster – Surely you have known that all foods rich in carbohydrates are natural energy boosters and yams are what you need to boost your energy on a daily basis.
5. The solution to Weight Loss – Many people have decided to avoid carbohydrates for this exact reason when the fact is carbohydrate is essential for the energy booster. Yams contain carbohydrates but they also contain fiber that good to control weight loss. Besides, yams are low calories food.
6. Sources of Antioxidants – There are some types of antioxidants that could be produced by the human body but the amount would not be enough. That’s why consuming foods rich in antioxidants is highly recommended and you could add yams to your daily diet for this reason.
7. Prevents Cancer – All foods that are rich in antioxidants are good to prevent the development of cancerous cells and yams are not the exception.
8. Resistances to Infectious Agents  – To fight infectious agents are quite easy as long as you have perfect protection in your immune system. Vitamin C and minerals are essential to make sure your immunity system is totally in perfect condition. It also applies to viral infection.
9. Regulates the Blood Sugar Level – The complex carbohydrates found in yams will be released in a blood stream in a gradual rate to be turned into energy whenever required. This condition will assist in regulating the blood sugar level and prevent the spike.
10. Improves Cognitive Ability – Some researchers have shown that patients with cognitive problems could boost it condition by consuming yams in a daily basis. It is because the minerals content and some omega 3 fatty acid found in yams could improve cognitive ability.
11. Good for Vision – Varieties of yams like yellow and purple yams contained carotenoids that could act as pro-vitamin A that is totally good for vision and then supported by minerals to make sure healthy vision even during senior age.

Traditional Benefit of yam

1. Yam is a good source of energy; 100 g provides 118 calories. Its crunchy edible root is chiefly composed of complex carbohydrates and soluble dietary fiber.
2. Dietary fiber help reduce constipation, decreases bad (LDL) cholesterol levels by binding to it in the intestines, and lowers colon cancer risk by preventing toxic compounds in the food from adhering to the colon mucosa. Additionally, being a good source of complex carbohydrates, it regulates a steady rise in blood sugar levels. For the same reason, yam is recommended as a low glycemic index healthy food.
3. The tuber is an excellent source of the B-complex group of vitamins. It provides adequate daily requirements of pyridoxine (vitamin B6), thiamin (vitamin B1), riboflavin, folates, pantothenic acid, and niacin. These vitamins mediate various metabolic functions in the body.
4. Fresh root also contains good amounts of antioxidant vitamin, vitamin-C; providing about 29% of recommended levels per 100 g. Vitamin C plays some important roles as anti-aging, immune function boosters, wound healing, and bone growth.
5. Yam contains small amounts of vitamin-A and β-carotene levels. Carotenes convert into vitamin-A inside the body. Both these compounds are powerful antioxidants. Vitamin-A has many functions like maintaining healthy mucosa and skin, night vision, growth, and protection from lung and oral cavity cancers.
6. Further, the tuber indeed is one of the good sources of minerals such as copper, calcium, potassium, iron, manganese, and phosphorus. 100 g provides about 816 mg of Potassium. Potassium is an important component of cell and body fluids that helps control heart rate and blood pressure by countering the hypertensive effects of sodium. Copper is essential for the production of red blood cells. The body uses manganese as a co-factor for the antioxidant enzyme, superoxide dismutase. Iron is required for red blood cell formation.

Health benefits of water yam

The possible health benefits of water yams include:

1. Eases menopausal symptoms 

Water yams contain loads of antioxidants and nutrients that are good for menopausal women.

One study in 24 postmenopausal women who switched from their staple food of rice to eating 390 g of water yam – two to three times a day – found that after 30 days, their estradiol and estrone levels increased by 27% and 26% respectively. [2] During menopause, improving the levels of estradiol and estrone (two female hormones), may relieve menopausal symptoms. However, further studies are required to determine the exact mechanism of action.

2. Lowers blood sugar level 

Water yams are rich in resistant starch – a type of fiber that causes food to be slowly absorbed from your gut because it is not easily digested.  This type of starch is linked to many health benefits, including preventing metabolic disorders like diabetes, cancer, and coronary heart disease. One animal study found that a modified water yam flour lowered the blood sugar levels in hyperglycemic animals after four weeks. However, further human studies are needed. [3]

3. May protect heart health

Water yam is rich in minerals (potassium, zinc), dietary fiber, and antioxidants that protect heart health.  Additionally, studies found that processed water yam products may be beneficial in reducing high blood pressure in animal models. [4]

4. Promotes weight loss

Water yam is rich in resistant starch, a type of fiber that keeps you full for longer periods. Also, its high water content fills you up quickly – preventing overeating. It is an ideal food for anyone trying to lose weight, however, remember to always keep your portions small.

5. Lowers cholesterol level

Research has found that women who ate 390 grams of water yams per day for 30 days experienced a 6% decrease in blood cholesterol levels. [2] One animal study also found that resistant starch in water yam reduced bad fat – low-density lipoprotein (LDL) in high-fat-fed hamsters. [5]  A third study found a reduction of total cholesterol, LDL cholesterol, triglyceride, and blood glucose in animals fed with a modified white water yam flour. [6]

6. Improves digestive health 

The high fiber and resistant starch content of water yams may help prevent constipation and other gut-related problems. One study implies that the resistant starch in water yam (Dioscorea alata) may help increase digestive enzymes that will assist in food break down and increase the number of good bacteria in your gut. [5]

Ghana Yam Health Benefits

Types of Yam

Yam can be found in a number of different species as well as varieties throughout the world. The color of the vegetable varies from yellow to purple and also ivory. Yam is long as well as cylindrical and has a rough exterior. Owing to its much wide consumption all over the world, this particular vegetable is commercially essential and it is a chief material of trade in many nations. The commercially essential types are Trifoliate Yam, Chinese Yam, White Yam, Yellow Yam and southeast Asian Yam. Aside from being essential in many rituals, yam also offers numerous health advantages together with numerous significant effects on the hair and skin.

Cultivated yam species

1. Dioscorea rotundata and D. cayenensis

 

 

 

 

 

Dioscorea rotunda, the white yam, and D. cayennes, the yellow yam, are indigenous to Africa. These are the most significant grown yams. In the past, these were regarded as two species but many taxonomists now regard them as the same species. There are actually over 200 grown types between them. They’re big plants; the vines could be as long as 10 to 12 meters (35 to 40 feet). The tubers quite often weigh about 2.5 to 5 kg (6 to 12 lbs) each but could weigh just as much as 25 kg (60 lbs). After 7 to 12 months of growth the tubers are harvested. In Africa, the majority are pounded in a paste to help make the traditional dish “fufu” (Kay 1987).

2. D. alata

 

 

 

 

 

Dioscorea alata, known as water yam, winged yam, as well as purple yam, was initially grown somewhere in Southeast Asia. Although not grown within the same quantities since the African yams, it has the biggest distribution throughout the world of any grown yam, being grown in Asia, the Pacific islands, Africa, and also the West Indies (Mignouna 2003). In the United States, it has become an unpleasant variety in certain southern states.

In the Philippines, it’s called tube (or ubi) and is also utilized as a component in several sweet desserts. In India, it’s called rental or even violet yam or the Moraga Surprise. In Hawaii, it’s called UHI. Uhi was brought to Hawaii by the early Polynesian settlers and became a significant crop in the 1800s once the tubers were sold to visiting ships just as one easily stored food supply for their voyages (White 2003).

3. D. opposite

 

 

 

 

 

Dioscorea opposite, Chinese yam, is indigenous to China. It really is resistant to frost and could be grown in colder situations compared to other yams. It’s now cultivated in China, Korea, and Japan. It absolutely was introduced to Europe within the 1800s once the potato crop there was falling victim to disease. It’s still grown in France for the Asian food market.

The Chinese yam plant is almost small compared to the African yam, together with the vines about 3 meters (10 feet) long. The tubers are harvested after about six months of growth. Many are eaten right after harvesting and some are utilized as ingredients for other dishes, including noodles, as well as for traditional medicines (Kay 1987).

4. D. bulbifera

 

 

 

 

 

Dioscorea bulbifera, the air potato, can be found in both Africa and Asia along with moderate differences between those found in the two places. It is just a large vine, 6 meters (20 feet) or longer. It creates tubers; however, the bulbils which grow in the base of its ]]leaf|leaves]] are the more essential food product. They are about the size of potatoes (and so the name air potato), weighing from 0.5 to 2 kg (1 to 5 lbs).

Some varieties could be consumed raw even though some need soaking or even boiling for detoxification before eating. It’s not grown much commercially because the flavor of other yams is liked by most people. However, it’s popular in home vegetable gardens since it creates a crop only for 4 months of growth as well as continues for the life of the vine, so long as two years. Also, the bulbils are simple to harvest and cook (Kay 1987).

In 1905, the air potato was introduced to Florida in the United States and it has since become an unpleasant variety in much of the state. Its rapid development crowds out native vegetation, and it’s also tough to remove because it can grow back through the tubers and new vines can grow from the bulbils even after being cut down or even burned (Schultz 1993).

5. D. esculenta

 

 

 

 

 

Dioscorea esculenta, the lesser yam, was among the first yam species grown. It is indigenous to Southeast Asia and is also the third-most commonly grown species there, even though it is grown hardly any in other parts of the world. Its vines seldom reach over 3 meters (10 feet) in length and also the tubers are fairly small in many varieties. The tubers are consumed baked, boiled, or even fried similar to potatoes. Due to the small size of the tubers, mechanical cultivation can be done; which, along with its easy preparation and good flavor, may help the lesser yam become more popular in the future (Kay 1987).

6. D. trifida

Dioscorea trifida, the cush-cush yam, is indigenous to the Guyana region of South America and is also the most crucial cultivated New World yam. Since they originated from exotic rainforest conditions, their growth cycle is less associated with seasonal changes than other yams. Due to their relative ease of cultivation as well as their good flavor, they’re thought to have got a great possibility of elevated production (Kay 1987).

7. D.dumetorum

Dioscorea dumetorum, the bitter yam, is common as a vegetable in parts of West Africa; one reason being that their cultivation requires less labor than other yams. The wild forms are certainly toxic and therefore are sometimes utilized to poison animals whenever combined with bait. It is stated that they have already been utilized for criminal purposes (Kay 1987).

Selection and Storage

Yams can be found all year long around but they are mostly harvested within the month of August. Nigeria and Ghana celebrate a brand new yam festival each year along with great pomp.

The flesh is white-colored to light pink in color and a few are even obtainable in yellow color. Select yams which are firm and don’t have got cracks, bruises or even spots.  Do not purchase refrigerated yams as cold temperatures may change their taste. Yam ought to be kept after drying several hours within the sunlight in the barn. In this way, they may be kept for many hours without refrigeration. Yams need to preferably be kept in a cool, dark as well as well-aired location. You are able to cut it in sections and store it within the refrigerator. However, it is best if eaten in the earliest.

Yam, however, can’t be consumed raw and really should be cooked effectively just before eating since it includes many naturally sourced plant toxins. Yam {ought to be|needs to be} peeled as well as cooked to eliminate the bitter proteins.  Japanese yam could be consumed raw in salads or even grated unlike the African yam. It features a rich starchy flavor. You may also soak yam in vinegar water solution to neutralize oxalate crystals within the skin. Yams taste creamy and turn very firm whenever cooked. Cooked yam possesses an earthy taste along with small sweetness.

Yam may be used in a number of cuisines, possibly boiled, baked, fried, and also roasted. It may also be utilized in the preparation of cakes, muffin as well as bread.  You may also puree cooked yam or can add chunks of yam in your roasted vegetables or meat.  You may also utilize yam like a supplement in capsule form. It really works effectively specifically for women’s health since it helps you to support the female system.

Researchers have figured that roasted yam is the perfect option compared to boiled yams as yams when boiled can result in some nutritional loss. Wet heat cooking or even steaming is the ideal mode of cooking yam since this eliminates submerging the food in water and risking extreme leaching of water-soluble nutrients.

Traditional uses

• Tubers and leaves are used for treating various health ailments.
• Use the leaves as a poultice for tumors and pimples and in bath water for soothing stings and skin irritations.
• Air yam is helpful in treating swellings, sores, sore throats, hemorrhoids, and diabetes.
• Air yam is used for treating tumors and leprosy in Northern Bangladesh.
• Use Chinese yams to cure diarrhea, poor appetite, coughs, asthma, diabetes, frequent urination, and emotional instability.
• Tubers of Chinese yam possess allantoin that speeds up the healing process.
• In folk medicine, it is used to treat tumors, leprosy, gonorrhea, fever, and inflamed hemorrhoids.

Precautions   

• Use it under the supervision of health practitioners for treating health ailments.
• Not to be used by allergic people.
• People with health problems should consult a doctor for use.

How to Eat         

• Use purple yam in desserts or to promote the flavor of milk, ice cream, tarts, cakes, cookies, Swiss rolls, and pastries.
• It is consumed boiled or sweetened jam in the Philippines.
• Use it as an ingredient in an iced dessert.
• During religious fasting in Maharashtra, it is used to make stir-fried chips.
• Purple yam is also an essential ingredient in Undhiyu.
• Yam is also a popular dessert in Jaffna, Sri Lanka.
• In Nepal, it is consumed during Magh Sankranti.
• The tuber is baked, boiled, roasted, and fried.
• In a cooked yam, puree little milk and season it with coriander, tamari, cayenne, and cumin.
• Chunks of yams could be added to roasted vegetables.
• Mushrooms, onions, fennel, and roasted yams make a great combination.
• In Indonesia, desserts are made with mashed purple yam, sugar, and coconut.
• Yams are made into the sweet dishes in the Philippines.

Healthy & Delicious Recipe with Yam

1. Yam stir fry

 

 

 

 

 

Ingredients

• 300 gms yam, cut into small cubes & boiled
• 2 tbsp. oil
• 1 tsp. mustard seeds
• 1 sprig of curry leaves
• 1 tsp. urad dal (split black gram)
• 1 green chilly, chopped
• pinch of asafoetida
• salt to taste
• 1/2 tsp. turmeric powder
• 1/2 – 1 tsp. red chili powder
• 1 tsp. sambar powder
• lime juice to taste
• coriander leaves to garnish

Directions

1. Heat oil in a non-stick pan and temper with the mustard seeds.
2. After it stops crackling, add the urad dal, asafoetida, green chilly, and curry leaves.
3. Saute for a few seconds till the dal changes color.
4. Add the boiled yam cubes, salt, turmeric powder, red chili powder, and sambar powder.
5. Saute on low flame for 1-2 minutes.
6. Switch off the flame and add the lime juice.
7. Mix well and serve, garnished with coriander leaves.

2. Avial (Mixed vegetables with ground coconut)

 

 

 

 

 

Ingredients

• Brinjal- 1
• Yam(Chena) – 250 gms
• Drumsticks -2
• Long beans(Achinga) -100 gms
• Snake Gourd(Padavalanga) -250 gms
• Wintermelon(Kumbalanga) -150 gms
• Cucumber(Vellarikka) – 500 gms
• Coconut Sunflower oil – 1 tablespoon (I used refined oil)
• Salt to taste
• Turmeric powder -1/2 teaspoon
• Chilli powder -1 teaspoon
• Grated Coconut (of 1 coconut)
• Raw mango -100 gms (I used sour curd)
• Green chilies – 50 gms
• Cumin seeds -1 teaspoon
• Coconut oil – 1 tablespoon
• Curry leaves -2 sprigs

Directions

1. Slice all of the vegetables into 1″ length pieces.
2. Keep the raw mango(if using)pieces aside.
3. Cook all of the vegetables besides Mango along with 1 tablespoon oil, salt, turmeric powder, and chili powder on low heat till all vegetables are cooked.
4. You do not have to add water since most of the vegetables release the water.
5. (If you utilize other vegetables that have less water content, you can include water).
6. If using mangoes or even curd, add it now and let cook till it is done.
7. Coarsely grind the coconut together with chilies and cumin seeds. It is recommended to grind cumin seeds individually since it must be finely ground.
8. Mix the coconut mixture together with cumin paste in the vegetables and toss. Try not to make use of a ladle or spoon so that the vegetables don’t turn slushy.
9. Finally, add the coconut oil and curry leaves and toss well to ensure they are well blended.
10. Serve along with Rice.

3. Gluten Free Yam Pancakes

 

 

 

 

 

Ingredients

• 1 medium yam, peeled
• 1 or more eggs
• 1 teaspoon red onion, chopped
• freshly ground black pepper
• virgin coconut oil
• salt

Directions

1. Use the coarse section of a grater to grate the yam in a bowl. Take a small handful as well as squeeze hard to eliminate any excessive juice. Return the grated yam to the bowl.
2. Add 1 whole egg and mix to blend. If the mixture looks a little dry, add one more egg yolk. It should look a little creamy, like coleslaw, but it should not be dripping with egg liquid. Add onion and pepper.
3. Heat a sizable skillet and also add sufficient coconut oil to cover the bottom. As soon as the oil is hot although not smoking, drop a forkful of yam mixture into the skillet and flatten with a fork.
4. Fry till brown and crispy; flip and fry on another side. Regulate heat so that oil doesn’t smoke and add more oil if necessary.
5. Repeat until all of the yam mixtures is utilized. It’s ok if the pancakes are touching in the skillet.
6. Drain on paper towels if desired. Salt to taste.

4. Thanksgiving Yummy Yams

 

 

 

 

 

Ingredients

• 4 yams
• 2/3 cup sugar
• a sprinkle of kosher salt
• 4 T. butter
• 1/3 cup heavy cream
• sprinkle of cinnamon
• 1 1/2-2 cups sharp or mild shredded cheddar cheese

Directions

1. Grease a 9×13 inch baking dish.
2. Peel and cut yams into finger-sized pieces. This is hard so you may like to microwave the yams for 2 minutes to soften.
3. Spread yams evenly in the dish, sprinkle with sugar, cinnamon, and salt, pour cream over top, and dot with butter.
4. Bake at 350 degrees covered with foil for 60, minutes or until yams are fork-tender.
5. Uncover and top with cheese, bake 5 minutes longer or oven till cheese is melted. Serves 8-10.

5. Yam Duck Recipe

 

 

 

 

 

Ingredients

• 4 1/3 lbs duck, cleaned and cut into 8 pieces
• 3 1/4 lbs yam, cut into large wedges
• 3 1/5 oz young ginger, sliced
• 1 tbsp chopped garlic
• ¼ cup oil
• 1 pc fermented beancurd
• 2 tbsp soybean sauce
• 1 ¾ cups water
• 2 tbsp oyster sauce
• 1 tsp sugar
• 1 tbsp sesame oil
• ½ tsp pepper
• 1 pc cinnamon stick, about 5cm long
• 2-star anise
• 2 cloves

Directions

1. Heat the oil in the hot wok. Fry ginger as well as garlic till it’s soft.
2. Add the fermented beancurd and also soybean sauce and fry till aromatic.
3. Add the duck and keep on stir-frying till well coated with spices.
4. Pour in 400ml of water and let to cook on low heat till meat is fairly tender. Include the yam and simmer till it is soft.
5. Add in seasonings. Stir and dish up.
6. Garnish with scallions and Chinese celery. Serve hot

6. Yummy Yam Curry 

 

 

 

 

 

Ingredients

• 1/4 Kg- Yam( Any kind, preferably Elephant Yam cut in Sugar cube size)
• 5 tsp- Coconut, (unsweetened) ground to a paste
• 1 tsp- Ginger, ground to a paste
• 3 or 4- green chilli
• 2 or 3 pinches- Turmeric
• Curry leaves -a few
• 1 tsp- Coconut oil
• Salt To taste

Directions

1. Put the yam pieces, turmeric, and green chili in 3 mugs of water and then leave it to boil on high fire for approximately 15-20 minutes.
2. Add the coconut and garlic paste and salt. Mix well and lower the fire.
3. Leave for 10 minutes.
4. Mash up a couple of yam pieces with a spoon to help make the gravy thicker.
5. On another pan, heat one cupfuls of oil and make the curry leaves splutter in it.
6. Transfer this on the main dish.
7. Serve hot with rice or roti.

7. Yam Balls

 

 

 

 

 

Ingredients

• 6 cubes of yam/sweet potato (you may also use yam/potato flour).
• 30 grams or 11/2 handful of ground/minced meat (any type of meat may be used).
• I medium-sized carrot and/or other vegetables (chopped).
• 1 small-sized onion.
• Half teaspoon of garlic powder (optional).
• Half teaspoon of parsley (optional).
• 1 teaspoon of thyme.
• 1 teaspoon of curry powder.
• 1 pinch of ground chili pepper (ata gigun).
• 1 seasoning cube (Maggi).
• 1 tablespoon of salt.
• 50 grams of flour.
• 1 large egg (whisked).
• 50 grams of bread crumbs.

Directions

1. Wash, peel and cut the yams into small cubes. Rinse and place within a pot, pour enough water to cover the yams, add some salt and boil until tender.
2. Strain off the water and mash the boiled yams till smooth (if using yam or potato flour, heat up some hot water as well as pour within the flour and stir up until you obtain a stiff yet soft dough(much like pounded yam).
3. Season the meat with thyme, curry powder, seasoning cube, salt, garlic, parsley…
4. Heat the oil, add the chopped onion and fry it for a bit.
5. Add the minced meat to the oil.
6. Add the chopped carrot and/or other veggies (you can include some seasoning).
7. Stir-fry for one minute and then leave to cool.
8. Form small bits of ball together with the mashed yams and leave a hole in the center.
9. Flatten the balls and add some seasoned fillings in them and roll them into a ball (don’t overfill to prevent them from bursting open when you fry).
10. Now put the flour, whisked eggs, and breadcrumbs in three (3) separate plates, and gently coat each one of the molded balls, first with the flour, followed by the whisked egg, and finally, the breadcrumbs.
11. You can fry immediately or you can refrigerate the molded balls within the freezer for thirty minutes to one hour so they can come out well when you fry it.
12. Deep fry the balls till they will become golden brown.

More Recipes of Yam

1. Spicy Yam Soup With An African Twist

It consists of a blend of everyday ingredients that yield a spicy and delicious taste. Plus, the dish takes not more than 40-45 minutes to create.

Ingredients:

• 1 onion chopped
• 1 tsp of vegetable oil
• 4 cups of chicken broth
• 1 peeled yam, diced
• 1 minced clove of garlic
• 1 tsp of dried thyme
• 1/2 tsp of ground cumin
• 1 cup of chunky salsa
• 1 cup of diced zucchini
• 1/2 cup of cooked rice
• 2 tbsp of peanut butter
• 1 drained can of garbanzo beans

Method:

1. Heat oil on a stockpot using medium heat. Sauté the onion, garlic, and yam. Wait for the onion to become soft. You can reduce the heat to prevent the food from burning.
2. Stir in cumin, thyme, and chicken broth. Bring them to boil before covering and simmering for not more than 15 minutes.
3. Now is the time to bring in the salsa, zucchini, and garbanzo beans. Finally, simmer until it is tender. This will take another 15 minutes.
4. For the last step, add peanut butter and cooked rice. The peanut butter should dissolve completely before you serve the dish with green salad and pita chips.

2. Avocado Stuffed Yams

This is another simple but incredibly healthy and delicious yam recipe. The spicy avocado topping is a pleasant contrast to the hot and sweet yams.

Ingredients:

• 1 bell pepper (red), diced and seeded
• 4 (8 ounce) yams
• 2 peeled, pitted avocados (mashed)
• 1/4 cup of chopped cilantro
• 1/4 cup of olive oil
• 2 green onions, chopped
• 1/2 tsp cumin, ground
• 3 tbsp lime juice
• 1 cup shredded cheddar cheese
• Salt and pepper

Method:

1. Preheat your oven at 350 degrees Fahrenheit and place the yams on a baking sheet.
2. Following which bake the yams for around 40 minutes. During this time, they will become tender. Then set them aside.
3. Mix the avocado, lime juice, red pepper, cumin, cilantro, green onions, and olive oil in a medium-sized bowl.
4. Slice the yams in two equal parts, fluffing the center using a fork. Place avocado stuffing on top and season. At this point, you can also bring in the shredded cheese.
5. After around one hour, the meal will be ready to serve.

3. Golden-Colored Yam Brownies

A moist and flavorful way of enjoying yams. Golden-colored yam brownies are the kind of desserts that give you a taste of heaven.

Ingredients:

• 1 cup of butter
• 1 cup of white sugar
• 1 and half cups of flour
• 4 eggs
• 2 tsp of vanilla extract
• 1 tsp of baking powder
• 1/2 tsp of salt
• 1 cup of brown sugar
• 2 tbsp of butter or margarine
• 2 cups of peeled, shredded yam
• 1 cup of confectioners’ sugar
• 2 tbsp of milk

Method:

1. First, preheat your oven to 175 degrees Celsius. The second step is to grease a baking dish.
2. Next, bring together brown sugar, white sugar, and butter. Cream all this together until the blend becomes smooth.
3. Now it’s time to bring in the eggs. Beat them well enough before adding vanilla. Then combine salt, baking powder, and flour. Stir them thoroughly to create a smooth batter. At this point, you can fold in the yam. Now that it’s all ready, evenly spread this batter in the baking dish.
4. Let it bake for around 30 minutes. The best way to check if it’s done is by inserting a toothpick into the dish. You can do it in the center region. If the toothpick slides out clean, then you know it’s done.
5. Following which bring together butter, milk, and confectioners’ sugar. Beat the blend to create a smooth texture. Time to lay it out on the warm brownies. They tend to absorb the glaze.
6. The whole process takes around 1 hour after which the dessert is ready to be served hot.

4. Roasted Yam Salad With Kale

This salad offers a contrast in flavors which makes it a favorite among many. The yams have a super sweetness that contour nicely with onions and kales.

Ingredients:

• 2 jewel yams, chopped into cubes of 1 inch
• 2 tbsp olive oil
• 1 sliced onion
• Salt and black pepper (freshly ground)
• 3 minced cloves of garlic
• 1 bunch of kale, torn into small pieces
• 1 tsp fresh thyme, chopped
• 2 tbsp vinegar, red wine type

Method:

1. Preheat your oven to 200 degrees Celsius. In a medium-sized bowl, mix together yams and olive oil. Add the seasoning before placing everything on the baking sheet.
2. Then bake it to make the yams tender. This procedure can take about 20-25 minutes. Thereafter you can cool the dish in the refrigerator.
3. Meanwhile, as you wait for the cooling process, heat a tbsp of olive oil on a skillet. Bring in the garlic and onion at this point. Cook them until the color of the onions turns golden brown. This procedure can go up to around 15 minutes.
4. Add kale to the skillet and cook till it becomes tender and wilted. After that, place this mixture into another bowl before cooling it in your refrigerator.
5. When both the bowlfuls of food have cooled, combine all the ingredients in a large bowl. Finally, add some seasoning while stirring it at the same time. And there you go, your delicious salad is ready!

5. Yam Casserole

This is the ultimate yam recipe, even for people who don’t like yams.

Ingredients:

• 4 pounds of yams
• 2 eggs
• 2 tbsp of butter, melted
• 1/4 cup of brown sugar
• 1 tsp of salt
• 1 tsp of ground cinnamon
• 1/8 tsp of ground nutmeg
• 1/8 tsp of ground allspice
• 6 ounces of pecan halves
• 1/4 cup melted butter
• 1/3 cup brown sugar

Method:

1. Preheat your oven to 190 degrees Celsius.
2. Using a fork, poke the yams in different spots before cooking them in your microwave oven on maximum power. During this time, they become nice and soft. This procedure can take around 20 minutes. After cooling, remove the skins of the yams before placing them in a bowl.
3. Beat the yams until they are smooth. Then add the eggs to the mixture. Please make sure that you beat the eggs well enough.
4. Now is the time to add the remaining ingredients. This includes brown sugar, nutmeg, allspice, cinnamon, salt, and melted butter. Continue beating until the mixture gains a light, fluffy texture.
5. At this point, you can transfer the whole set of ingredients to the casserole dish. Now create one layer of pecans at the top. You can add some more brown sugar along with melted butter.
6. Finally, let it bake for not more than 25 minutes in your preheated oven. The goal is to let the dish turn bubbly and brown. And once that happens, it’s time to dig in!

6. Spicy Yam Tacos With Turkey

You can use yams with turkey to make your favorite spicy tacos even hotter and more flavor.

Ingredients:

• 1 peeled yam, diced
• 3/4 pound of ground turkey
• 1 minced clove of garlic
• 1 tbsp of olive oil
• 4 seeded jalapeno peppers, minced
• 1 tbsp of chili powder
• 1/2 cup chopped onion (sweet onion)
• 1 tsp of ground cumin
• 1/2 tsp of Cajun seasoning
• 1/2 tsp of salt
• 1/2 cup chopped cilantro
• 1/2 cup of tomatillo salsa
• 16 flour tortillas

Method:

1. Place the yam that has been diced in a microwave-friendly bowl and place it in your microwave. Cook until it becomes tender, stirring only once. This procedure can take close to 6-7 minutes.
2. Coat a skillet using olive oil and place it over moderate heat. It’s time to cook the turkey until it crumbles and turns brown. This will take 5-7 minutes.
3. Stir the jalapeno pepper, garlic, and onion into the dish and continue cooking till you see the onions turn to a golden brown. This shouldn’t take more than 10 minutes.
4. Then bring in the Cajun seasoning, cumin, and chili powder along with salt. Thereafter top it off with salsa before placing the yams in the dish.
5. Let everything cook until the excess moisture evaporates. Then garnish with cilantro. You can now serve the dish with tortillas.

7. Coconut, Leek, And Yam Soup

Characterized by a delightful combination of flavors, this recipe is easy, quick, and perfect for vegetarians.

Ingredients:

• 1 tbsp of coconut oil
• 2 peeled yams, cubed
• 1 carrot, sliced
• 1 leek, sliced
• 2 tsp of ground cumin
• 1 tsp of ground coriander
• 1 minced clove of garlic
• Juice of a Meyer lemon
• 1 can of coconut milk
• 1 container of vegetable broth
• 1 cup of fresh spinach, chopped
• Kosher salt (optional)

Method:

1. Heat coconut oil on a large-sized pot over moderate heat. Add the yams to this and coat them with oil. Thereafter cook till they become light brown on each side. Add the carrot and stir for a minute.
2. Bring in the garlic and leek. Then cook until you get a whiff of the delicious fragrance. At this point, you can add the coriander and cumin and stir to evenly distribute them.
3. Pour vegetable broth, coconut milk, and lemon juice into the cooking pot. Stir to bring everything together.
4. Once the soup starts to boil, reduce the heat. Then simmer the soup and cover it. Wait for the carrots to become tender, which should not take more than 15 minutes. Finally, add the freshly ground seasoning to the finish.
5. Pour the soup into medium-sized serving bowls. You can garnish each bowl with fresh spinach.

INTERACTIONS

Digoxin (Lanoxin)Interaction Rating: Moderate Be cautious with this combination. Talk with your health provider. Bitter yam contains chemicals similar to the prescription drug digoxin (Lanoxin). Taking bitter yam along with digoxin (Lanoxin) might increase the effects of digoxin (Lanoxin) and increase the risk of side effects. Do not take bitter yam if you are taking digoxin (Lanoxin) without talking to your healthcare professional.

DOSING

The appropriate dose of bitter yam depends on several factors such as the user’s age, health, and several other conditions. At this time there is not enough scientific information to determine an appropriate range of doses for bitter yam. Keep in mind that natural products are not always necessarily safe and dosages can be important. Be sure to follow relevant directions on product labels and consult your pharmacist or physician or other healthcare professional before using.

Comparison to other staple foods

The following table shows the nutrient content of yam and major staple foods in a raw harvested form on a dry weight basis to account for their different water contents. Raw forms, however, are not edible and cannot be digested. These must be sprouted, or prepared and cooked for human consumption. In sprouted or cooked form, the relative nutritional and antinutritional contents of each of these staples are remarkably different from the raw form of these staples

References

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