Water yam, with the botanical name Dioscorea Alata, is a type of tuber that originated in Asia, Africa, and the Caribbean. After cassava and sweet potato, water yam is Nigeria’s third-most important tuber crop that Nigerians like to consume.
In Nigeria, water yam is grown and eaten by a lot of people. It is typically consumed with stew, egg sauce, vegetable soup, and palm oil. We are going to highlight some health benefits of water yam and it’s nutritional facts in this post.
Nutritional facts of Water Yam
According to many studies, water yam consists of many nutrition which include vitamins, minerals, fiber, and carbohydrates [1]. As stated by one sturdy, 100 grams (g) of fresh edible tubers of water yam will provide you with the following nutrition [2]:
7 Health Benefits of Water Yam
Below are some potential health benefits of water yam.
1. Aid weight loss
Water yam is an idea food for anybody looking for a means to loss weight, because water yam contain a type of fiber called resistant starch which help to keep you full for a longer time.
2. Anti-inflammatory and antimicrobial
Water yam has been used in Nigeria to treat a variety of skin conditions, including eczema, dermatitis, and acne. Its anti-inflammatory and antimicrobial properties may help reduce inflammation and prevent the growth of bacteria on the skin.
3. Treatment of digestive disorders
Water yam has been traditionally used to treat a variety of digestive disorders, including diarrhea, indigestion, and bloating. Its carminative properties may help reduce gas and improve digestion.
4. Controls cholesterol level
Researchers have found that the amount of cholesterol in the blood of women who ate 390 grams of water yams every day for 30 days went down by 6%. [3]
One study on animals also found that the resistant starch in water yam lowered the amount of bad fat (LDL) in hamsters that were fed a lot of fat. [4]
In a third study, animals fed modified white water yam flour had lower levels of total cholesterol, LDL cholesterol, triglycerides, and blood glucose. [5]
5. Promotes vision health
Both vitamin E and beta-carotene are important for eye health, and water yam has a good amount of both. In fact, Vitamin E can help improve vision in a lot of different ways. This antioxidant helps protect eye cells from free radicals and protects the eyes from macular degeneration and cataracts, which are two of the most common eye problems that come with getting older.
Some experts believe that one of the best ways to improve eye health is to eat foods that are high in Vitamin E and other eye-healthy nutrients. These foods include water yam, peanuts, hazelnuts, almonds, mustard greens, Swiss chard, spinach, kale, sunflower seeds, sweet potatoes, cereals, citrus fruit, kiwi, peppers, papaya, salmon, avocado, red bell peppers, broccoli, olive oil, and wheat germ, just to name a few.
6. Prevents Metabolic Disorders
Water yam is a resistant starch food that is high in antioxidants, fibers, and minerals. These moments can help prevent metabolic disorders like diabetes and heart disease.
7. Promotes heart health
Water yam is full of minerals (like potassium and zinc), fiber, and antioxidants that are good for your heart.
Studies also found that processed products made from water yam may help lower high blood pressure in animal models. [6]
8. Reduces symptoms of menopause
Water yams are good for women who are going through menopause because they have a lot of antioxidants and nutrients.
In one study, after 30 days, the levels of the hormones estradiol and estrone went up by 27% and 26%, respectively, in 24 postmenopausal women who switched from eating rice as their main food to eating 390 g of water yam twice or three times a day. [7]
If the levels of the female hormones estradiol and estrone are raised during menopause, the symptoms of menopause may go away.
But more research needs to be done to figure out the effectiveness of this.
Possible Side Effects of Water Yam
Even though it’s a natural plant, water yam has the potential to create some unpleasant side effects. But this effect is only seen when a very high quantity is consumed.
The following are some of the side effects of consuming water yam:
- bloating
- diarrhea
- constipation,
- vomiting
- Nausea
- Headaches
- Allergic reactions like skin irritations. (when used as topical cream)
Conclusion
After knowing about the health benefits of water yam, we can confidently recommend it to people who really care about their health and well-being.
Lastly, they are easy to cook and make a great addition to your diet.
