Yam benefits and contraindications Yam or wild yam is a member of the Dioscoreaceae family, which contains about 750 species of flowering plants, with commercially produced yams being the best known species.
It is also a member of the genus Dioscorea, containing about 600 species spread throughout the tropical and warm temperate regions of the world. Yams are the most economically important crop of this genus.
the plant of wild yam it has heart-shaped leaves, and can grow up to 15 feet (4.5 m) tall. The underground stem or rhizome is the most valuable part of the plant. The wild yam produces three-sided fruits, which contain winged seeds that are spread by the wind.
Historic information The importance of wild yam throughout history dates back to Native American cultures, where it was valued for its nutritional content and medicinal benefits.
In the 18th century, wild yams were introduced to European settlers, who saw them used in local herbal remedies, and occasionally used as food. In the 1950s, scientific studies were conducted on the wild yam tuber, revealing its active compounds and mechanisms of action.
Economic data The main economic importance of wild yam lies in its medicinal value, as it has found use as an ingredient in some pharmaceuticals. The United States produces the largest amount of wild yams per year. The world production of yams in general is 48.7 million tons per year.
Other uses Wild yam can be found as an ingredient in cosmetics, especially body lotions, moisturizers, and butters.
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yam benefits
The yam is a good source of energy; 100 g provides 118 calories. It is a crunchy edible root made up primarily of complex carbohydrates and soluble dietary fiber.
Dietary fiber helps reduce constipation, lowers bad cholesterol (LDL) levels by binding to it in the intestines, and reduces the risk of colon cancer by preventing toxic compounds in food from attaching to the lining of the colon. Also, being a good source of complex carbohydrates, it regulates the constant increase in blood sugar levels. For the same reason, yams are recommended as low-glycemic health foods.
The tuber is an excellent source of the B complex group of vitamins. It provides adequate daily requirements for pyridoxine (vitamin B6), thiamine (vitamin B1), riboflavin, folates, pantothenic acid, and niacin. These vitamins mediate various metabolic functions in the body.
The fresh root also contains good amounts of the antioxidant vitamin, vitamin C; providing approximately 29% of the recommended levels per 100g. Vitamin C plays some important roles such as anti-aging, boosting immune function, wound healing, and bone growth.
Yam contains small amounts of vitamin A and β-carotene levels. Carotenes are converted to vitamin A within the body. Both compounds are powerful antioxidants. Vitamin A has many functions, such as maintaining healthy mucosa and skin, night vision, growth, and protection against lung and oral cavity cancers.
Also, the tuber is one of the good sources of minerals like copper, calcium, potassium, iron, manganese and phosphorus. 100 g provides approximately 816 mg of potassium. Potassium is an important component of cell and body fluids that helps control heart rate and blood pressure by counteracting the hypertensive effects of sodium. Copper is essential for the production of red blood cells. Manganese is used by the body as a cofactor for the antioxidant enzyme superoxide dismutase. Iron is required for the formation of red blood cells.
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Benefits of wild yam in menopause
Wild yam has been found to contain about 3.5% diosgenin, which is used as a source in the synthesis of a sex hormone called progesterone, as well as for the production of cortisone and other steroids prescribed in hormone replacement therapy. (TRH), which benefits women with problems of fertilityirregular menstrual cycles, and hormone deficiencies due to menopause and postmenopause.
Diosgenin has demonstrated antioxidant and hypolipidemic effects, inhibits pancreatic enzymes that aid cholesterol absorption, and protects the liver from oxidative damage.
Discover the benefits of yam infusion for the normalization of hormones
He black cohosh and goji berry also promote hormonal balance, while hypocholesterolemic properties can be found in flax and Sacha Inchi.
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Contraindications and Side Effects of Wild Yam
Large doses of wild yam taken by mouth can cause vomiting. Women who are pregnant, as well as those who have a form of cancer of the reproductive system, endometriosis, or uterine fibroids they should not take wild yam.
This herb can interact with medications that contain estrogen, such as menopausal hormone replacement therapy.
Discover recipes for yam juice for weight loss, menopause and more
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Selection and storage
Yams may be available in markets throughout the year. However, the fresh tubers are available in abundance in August, when their annual harvest season begins, which marks the end of the rainy season in West Africa. A new yam festival celebrated with great fervor as symbolism of the fresh harvest and the availability of fresh food in abundance throughout Nigeria and Ghana.
In supermarkets, you can usually find small cut sections of yams wrapped in thin plastic wrap. Its interior flesh is white to light pink in color, depending on the type of cultivar with a rich starchy flavor.
In general, whole tubers are stored after drying for several hours under sunlight, in well-ventilated yam barns (traditional storage system) where they remain well for several months. However, the cut sections should be used early or stored in the refrigerator for immediate use.
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