Ingredient: Yam (Cooked, Baked, or Boiled with Salt)
Yams are a nutritious and versatile root vegetable, often mistaken for sweet potatoes, though they have a distinct flavor and texture. Whether baked, boiled, or prepared in other ways with a touch of salt, yams make for a hearty addition to various dishes. They are known for their rich carbohydrate content and natural sweetness, offering a boost of essential nutrients and dietary fiber. Below is a detailed breakdown of the nutritional profile of yams, highlighting the benefits they offer to a well-balanced diet.
Nutritional Information:
| Nutrient | Amount per 100g |
|---|---|
| Energy | 114 kcal |
| Protein | 1.49 g |
| Fat | 0.14 g |
| Saturated Fat | 0.03 g |
| Carbohydrates | 26.99 g |
| Fiber | 3.9 g |
| Sugar | 0.49 g |
| Calcium | 14 mg |
| Iron | 0.52 mg |
| Magnesium | 18 mg |
| Phosphorus | 49 mg |
| Potassium | 670 mg |
| Sodium | 244 mg |
| Zinc | 0.2 mg |
| Copper | 0.152 mcg |
| Manganese | 0.371 mg |
| Selenium | 0.7 mcg |
| Vitamin C | 12.1 mg |
| Thiamin (B1) | 0.095 mg |
| Riboflavin (B2) | 0.028 mg |
| Niacin (B3) | 0.552 mg |
| Vitamin B6 | 0.228 mg |
| Folate (B9) | 16 mcg |
| Vitamin B12 | 0 mcg |
| Vitamin A | 6 mcg |
| Vitamin E | 0.34 mg |
| Vitamin D2 | 0 mcg |
Health Benefits of Yams:
Yams are packed with essential nutrients that support overall health and well-being. Their high potassium content, for example, is beneficial for maintaining healthy blood pressure and promoting heart health. The fiber content in yams aids digestion and supports gut health, helping to regulate bowel movements and prevent constipation.
The presence of vitamin C provides an antioxidant boost, helping to protect the body from oxidative stress and supporting a healthy immune system. Additionally, yams are a good source of several B vitamins, including vitamin B6, niacin (B3), and folate, which are crucial for energy production, brain function, and the formation of red blood cells.
Allergen Information:
Yams are generally considered safe for most people and are not associated with common food allergens. However, itβs important to be aware of any personal sensitivities or intolerances to root vegetables. If you are uncertain about your allergies, consult a healthcare provider before incorporating yams into your diet.
Dietary Preferences:
- Vegan: Yes
- Vegetarian: Yes
- Gluten-Free: Yes
- Low-Fat: Yes (Minimal fat content)
- Low-Sodium: No (Contains moderate sodium levels)
- Low-Carb: No (High in carbohydrates)
Preparation Tips:
Yams can be enjoyed in a variety of ways. To bake yams, scrub them clean, prick the skin a few times with a fork, and bake at 375Β°F (190Β°C) for approximately 45-60 minutes, or until soft. For boiling, peel and cube the yams before placing them in a pot of salted water and cooking for about 20-25 minutes. Once cooked, yams can be mashed, served as a side dish, or incorporated into soups and stews.
To enhance the flavor, consider adding a drizzle of olive oil or a sprinkle of herbs like thyme, rosemary, or cinnamon. A pinch of salt is commonly added to elevate the natural sweetness of the yam.
Conclusion:
Yams are a delicious, nutrient-dense vegetable that provides a wealth of health benefits, from supporting digestive health to providing essential vitamins and minerals. Whether you prefer them baked, boiled, or mashed, yams make an excellent addition to any meal. They can be a versatile ingredient in both savory and sweet dishes, making them a staple in many kitchens. When paired with a variety of other vegetables or served as a stand-alone side dish, yams offer a delicious and satisfying option for healthy eating.
