Yam Vegetable: Health And Recipes
Yam is a nutritious annual vegetable which you should try and add to your diet.
"Yam" is a nutritious, earthy vegetable.
Jimikand, or yam, is edible. The genus Dioscorea contains these tubers.
Asia, Oceania, the Caribbean, West Africa, and South America grow most of them. Yams are tough and dark brown to pink. Sweet potatoes are sweeter than yams.
However, these are not sweet potatoes. Yams are more nutrient-dense but help you lose weight and have other health benefits, which we will address later.
Bihar, West Bengal, Karnataka, Kerala, Maharashtra, Odisha, Andhra Pradesh, and Telangana grow yam, known as Rataloo or Jimikand in Hindi. The rainy season begins with their planting.
Nutritional Value Of Yam Vegetable
Nutrients per 100g of yam vegetable.
- Calories - 118 kcal
- Protein - 1.53 gm
- Fat - 0.17 gm
- Fibre - 4.1 gm
- Carbohydrate - 27.88 gm
- Sodium - 9 mg
- Calcium - 17 mg
- Vitamin C - 17.1 mg
- Potassium - 816 mg
- Vitamin A - 7 mcg
Healthy Yam Vegetables
This annual veggie has incredible health advantages.
1. Beneficial For Skin
Diosgenin, a plant-based steroid in yams, makes skin glow. Particularly after menopause, it makes women's skin look younger. Add yam to your diet to enhance your wedding makeover.
2. Aids In Weight Loss
Yams contain glucomannan, a weight-loss fibre. This type of fibre forms a gel that coats the stomach, lowering hunger and cravings. You often eat less calories as a result and lose weight.
3. Aids In Controlling Cholesterol Levels
The soluble fibre in yams reduces cholesterol production.
The national centre for biotechnology information found that ladies who ate yam every day for 30 days had lower cholesterol.
4. Aids In Mitigating Inflammation
Saponins, an antioxidant, calm pelvic and abdominal muscles and minimise bodily inflammation in yam peels.
Another National Center for Biotechnology Information study showed saponins lessen inflammation in several disorders.
5. Beneficial To Brain Health
According to an NCBI study, a yam extract pill was found to improve brain function compared to a placebo.
Diosgenin from yams boosts neuron development and brain health.
6. Improves Fertility In Women
Yams contain progesterone, which may boost fertility. Yam veggies are known for increasing fertility.
7. Suitable For Digestive Health
Soluble glycoprotein, resistant starch, and dietary fiber—the holy grail of digestion—are found in yams.
Yams may also increase stomach epithelial cell proliferation and small intestine enzyme activity.
Yam Vegetable Recipes
1. Farmaishi Yam Vegetable Kebab
This recipe makes tangy kebabs that are delicious with green mint chutney and make a great snack.
Ingredients
- Yam vegetable (grated) - ½ cup
- Dry mango powder - 1 tbsp
- Grated paneer - 50 g
- Kashmiri red chilli powder - 1 tsp
- Cumin seeds powder - 1/3 tsp
- Green chilli - 1, finely chopped
- Coriander seeds - ½ tsp
- Oil for roasting
- Salt to taste
How To Prepare
- Dry roast the Kashmiri red chilli and coriander seeds in a pan for a minute.
- Blend or crush them to produce a fine powder.
- Add salt, cumin seeds, and mango powder.
- Combine the yam vegetable and paneer and stir well.
- Add coriander, chilli powder, cumin seeds, and mango powder.
- Finally, stir in the chopped green chilli. Make a circular flat kebab from it.
- Roast them in oil until golden brown and serve with mint chutney.
2. Yam Vegetable Raita
A high-Fibre raita that goes well with pulao.
Ingredients
- Curd - 100 g
- Boiled and mashed yam - ⅓ cup
- Sugar - ⅓ tsp
- Black pepper - ½ tsp
- Coriander fresh - ¼ cup
- Green chilli paste - 1/3 tsp
- Salt for taste
How To Prepare
- Blend the curd and spices.
- Stir in mashed yam and serve cold with pulao.
- Keralan curry made with yams
3. Vegetable Stew With Yam
Ingredients
For Paste
- Cumin seeds - 1 tsp
- Green chilli - 2
- Grated coconut - ½ cup
- Curd - ¼ cup
For The Curry
- Black pepper powder - 1/8 tsp
- Yam chopped - 1 cup
- Coconut oil - ¼ tbsp
- Turmeric powder - ⅛ tsp
- Fenugreek seeds - ⅓ tsp
- Mustard seeds - ¼ tsp
- Curry leaves - 3-4 leaves
- Kashmiri red chilli (big) - 1 nos
How To Prepare
- Mix yam vegetable, salt, turmeric powder, and 1 cup water in a deep cooking basin. Then, cook it at a medium temperature with the lid on for 15 to 17 minutes.
- Mix curd and grated coconut into the yam after 15-17 minutes and simmer for 5 minutes. Once cooked, set it aside for a while.
- Add oil, mustard seeds, fenugreek seeds, red Kashmiri chilli, and curry leaves in a tempering bowl.
- Mix the yam curry with the tempering. Cook for 3–4 minutes and serve with rice or chapati.
Recommendation From A Dietitian
Vitamins C and A in yams promote skin collagen. In addition, yam is high in potassium, which helps to lower blood pressure. Potassium also assists in reducing bloating and draining out extra water, which helps reduce swelling in the body. Yams are available year-round in most grocery stores.
The Last Word
The vegetable known as yam is an outstanding resource for vitamin C, potassium, and fibre, and it is loaded with essential vitamins and antioxidants.
The immune system, skin health, and cognitive function are also enhanced. Overall, yam is a great food that you should include in your diet often.
