What is yam good for health

The benefits of sweet potato have long been proven by studies of its properties and the study of positive effects on the body. It is similar to potatoes with a high starch content and nutritional properties, being considered in the southern countries one of the main crops. Its value lies in a large number of delicate fiber and a rich set of nutrients.

Plant characteristics

The main place of growth is Colombia and Peru. From there, a wild species spread throughout the West Indies, New Zealand. The colonialists brought culture to Spain. It began to be cultivated, introducing new varieties, 2 directions gradually formed: one becomes friable during cooking, and the other heavy and friable. Both are edible, have a sweet taste.

The benefits of growing crops were appreciated very quickly. The plant is unpretentious to the composition of the soil, adapted to a temperate climate, gives a plentiful harvest. Individual root crops, with proper care, can reach 3 kg. The leading countries for production and import are India, China, Uganda, Indonesia.

The ground part of the sweet potato looks like long flexible vines, growing up to 1.5 - 2 m. With cirrus leaves and spectacular flowers in the form of a funnel of white, pink or pale lilac color. Non-blooming species are found. The color of the tubers is also different, from white to purple, it does not affect the composition, in contrast to the growing conditions and agricultural technology. Depending on the variety, there are fresh and sweet tubers, tender and very hard.

In a warm climate, it develops as a perennial plant; in a temperate strip, it is cultivated as an annual.

Tuber composition

There is a lot of fiber and carbohydrates in sweet potato; in these indicators, it surpasses potatoes several times. In the composition also:

• ash substances;
• vitamins A, C, K, PP, B;
• macro and microelements;
• organic acids;
• starch.

Important: The high content of niacin and ascorbic acid enhances immunity and stabilizes the nervous system.

The benefits of sweet potato

A low-calorie product with a unique composition brings variety to the menu and has a therapeutic and prophylactic effect in several directions.

1. Weight control implies significant restrictions in the list of products and a clear meal time. The more varied taste sensations, the more successful weight loss, there is no temptation to buy sweets or pastries. The original sweet taste of sweet potato becomes a pleasant variety. Tender fiber gently envelops the stomach, stimulating intestinal motility, removes toxins from the body. Due to the characteristics of the composition of the root crop and the abundance of carbohydrates, rapid saturation with a small amount of product occurs, which helps to withstand the necessary time intervals between meals.
2. With age, the elasticity of blood vessels decreases, capillary gaps narrow, cholesterol plaques form on the walls, blood stasis begins to be felt in the legs and fingertips. The heart muscle weakens, sudden changes in pressure become more frequent. A high indicator of vitamins of group B and potassium will support the work of the heart, accelerate blood flow, harmonize the water-salt balance.
3. The accurate work of the gastrointestinal tract guarantees good digestibility of nutrients. Sweet potato gently stimulates the digestive system, cleanses the small and large intestines from stagnation, normalizes stools with irregular nutrition and an abundance of dry food snacks. The product is used as part of a diet for exacerbation of diseases of the stomach and esophagus, as the flesh of the root due to starch envelops, neutralizes high acidity, relieves irritation and inflammation of the mucous membranes.In large quantities, it causes diarrhea, so the recommended dosages must be observed.
4. The nervous system is very vulnerable. Her health is undermined by constant stress, a sedentary lifestyle, and a lack of mineral salts and trace elements. Sweet potato contains a sufficient amount of B vitamins, phosphorus, potassium, magnesium, which makes it possible to consider the root crop as a natural antidepressant. It maintains the stability of the emotional background, protects from apathy and depression.
5. During menopause, cardinal hormonal changes occur, provoked by a change in the ratio of sex hormones. The production of estrogen and progesterone, which affect overall well-being, is reduced. Partially to compensate for their deficiency is yam. It includes phytoestrogens that normalize the hormonal background without the use of drugs.
6. For the immune system, it is becoming a valuable find. Together with a large amount of vitamin C, beta-carotene is present in the composition, effectively combating the degeneration of cells into cancerous ones, binding and removing free radicals from the body. Under the influence of useful components, the body acquires resistance to colds, infectious and viral diseases, and the formation of tumors.

Worth knowing: regular use of sweet potatoes accelerates regeneration, increases blood coagulation, relieves swelling.

A low glycemic index indicates that sweet potato is on the list of approved foods for diabetes. A high vitamin A content can compete with carrots for the benefit of the eye. It also helps to quickly recover strength after heavy physical exertion. On the basis of the root crop, a series of sports nutrition has been created aimed at the effective building of muscle mass.

Retinol in the pulp is able to prevent emphysema, improves the condition of the skin, nails, hair, stops the formation of wrinkles, has a rejuvenating effect, accelerates the metabolism.

Contraindications

The overseas guest is not suitable for everyone, sometimes it should not be included in the diet due to its features. Sweet potato is not typical for European countries and refers to exotic products, so the first time you need to try it in small quantities. Rarely, but there are cases of allergies, in this case it’s not worth the risk and you will have to refuse it.

Another limitation is pregnancy at any time. The content of phytoestrogens can provoke a hormonal imbalance, leading to impaired fetal formation and spontaneous abortion.

If the body has a tendency to form stones, sweet potato also becomes a prohibited product. It contains oxalates that provoke the occurrence of urolithiasis, they are not naturally excreted.

Instability of the digestive system and a tendency to chronic diarrhea will also be a limitation on the introduction of sweet potato into the diet. Its natural laxative effect will increase indigestion.

Recipes

Another similarity with potatoes is expressed in the fact that sweet potatoes are not eaten raw. It is boiled, fried, baked, used as a side dish for meat and fish dishes. Unusual sweet taste brings a spicy note, diversifies the diet.

Baked Sweet Potato
This is the easiest way to cook it, not requiring outstanding culinary talents, and the result is very good. In itself, the taste of the root crop is inexpressive, therefore, a variety of seasonings, spices and sauces are used that can give the base dish a special charm.

It is cooked with honey and cinnamon, green onions, aioli sauce, chili peppers. To prepare the basics, the tubers are thoroughly washed, peeled, cut into cubes or straws, spread on a baking sheet, salted and spices added. Bake in the oven at a temperature of 230 degrees until tender. Cooking times vary by variety.

It is very simple to prepare tubers baked in whole foil stuffed with green onions. Washed sweet potato is cut along, a mixture of greens is placed there, wrapped in foil and put in the oven.

Fried sweet potato
For the recipe you will need:

• 6 tubers;
• vegetable oil;
• 1 onion;
• salt, black pepper, chopped thyme.

Tubers cut into small cubes are boiled for 10-15 minutes in slightly salted water, reclined in a colander, and fried in oil over medium heat. Then added separately fried onions, spices and sauce. To prepare it, olive oil, mustard, vinegar are mixed, whipped in a blender until smooth. After combining the sauce with the fried cubes, the dish is mixed, stewed for 2-3 minutes and laid out in a deep bowl for serving, sprinkled with fresh herbs.

Gratin
Another simple and satisfying dish is prepared from sliced ​​tubers with peel. They are laid evenly on a baking sheet, on top they are covered with a small amount of onion rings, sprinkled with a mixture of crushed crackers with grated cheese and a little heavy cream is added on top. Bake in the oven for about 30-40 minutes until a golden crust appears and the sweetener softens.

Casseroles, pancakes, mashed potatoes, chips are prepared from sweet potatoes, deep-fried and grilled. Puree soup with lentils, red pepper, curry and herbs is perfect for dietary and therapeutic nutrition, its unusual taste greatly diversifies the menu.

Sweet potato puree soufflé is cooked with nuts, brown sugar, sherry, cinnamon. It is baked in small forms, served hot.

Sweet potato tubers can replace potatoes. Dishes from them are light and satisfying, bringing the body benefits and new taste sensations.

Video: the benefits of sweet potato for the body