BOILED YAM NUTRITION VALUE
Boiled Yam contains relatively little protein. Your body uses protein to build muscle, repair tissue and synthesise biological molecules such as enzymes and hormones. Protein also functions as a fuel source for your body if you don’t consume enough carbohydrates. Registered Dietitian Nancy Clark recommends a daily protein intake of 0.8 grammes per pound of body weight. Although yams do not contribute significantly to your daily protein requirements, 1 cup offers over 2 grammes of protein.
Almost all the carbohydrates in yams–nearly 40 grammes in a 1-cup serving–are healthy complex carbs. These carbs fuel your body, allowing you to conserve your protein for uses other than energy production. Yams are also rich in fibre, a type of carbohydrate your body does not digest. While not a fuel source for your body, fibre helps maintain a healthy digestive tract and correlates with a decreased risk of obesity, heart disease and some forms of cancer, states the University of Illinois McKinley Health Center.
Yams are extremely low in fat, contributing less than 0.25 grammes per 1-cup serving. While dietary fat is essential for maintaining healthy cell membranes, cushioning your organs and allowing your body to absorb fat-soluble vitamins, excess dietary fat may lead to cardiovascular disease. The low-fat content of yams may help you reduce your overall dietary fat consumption to a healthy level.
Yams are an excellent source of vitamins C and B6, with 1 cup providing approximately 20 percent of your daily requirement of each of these nutrients. Vitamin C assists in tissue repair and wound healing, and its antioxidant properties help offset the cell-damaging effects of free radicals in your body. Protein metabolism requires vitamin B6, and B6 also functions in the synthesis of red blood cells. Thiamin, another B vitamin, helps you convert carbohydrates to energy, and 1 cup of yams supplies 10 percent of your daily need for this vitamin.
- Heals skin diseases and cures respiratory problems
- Good source of vitamin B6
- Supports female endocrine system
- Source of antioxidants