YAM Starch rich yams are staple tuber vegetables of West African origin. In addition to their use as food, there is a lot of interesting ritualism and symbolism has been associated around these humble starchy root vegetables all over Africa, Asia, and Latin Americas. Botanically they belong to the family Dioscoreaceae. in the genus: Dioscorea. There are several hundred species of Dioscorea exist; however, some of commercially important varieties of yam tuber are Dioscorea rotundata (white guinea), D. alata (yellow), D. bulbifera (aerial), D. opposita (Chinese), D. esculenta (Southeast Asian) and D. dumenterum (trifoliate). The plant is a perennial vine cultivated for its large, edible, underground tuber, which can grow up to 120 pounds in weight and up to 2 meters in length. They are the tropical crops and never grow where the temperature dips below 68 degrees F. Yams are similar in appearance to sweet potato; however, they are not at all related to it. Important differences that distinguish them; yams are monocotyledons, larger in size, features thick, rough, dark brown to pink skin depending up on the cultivar type whereas sweet potatoes (Ipomoea batatas) are dicotyledonous, relatively smaller in size and possess very thin peel. Although the tuber is grown throughout Africa, Nigeria is the world’s largest producer and exporter of yam, accounting for over 70 percent of the world total output. YAM IS A GOOD SOURCE OF ENERY: 100 g provides 118 calories. It mainly composed of complex carbohydrates and soluble dietary fiber. Together, they raise blood sugar levels rather very slowly than simple sugars and therefore, recommended as the low glycemic index healthy food. In addition, dietary fiber helps reduce constipation, decrease bad (LDL) cholesterol levels by binding to it in the intestines and prevent colon cancer risks by preventing toxic compounds in the food from adhering to the colon mucosa. The tuber is an excellent source of B-complex group of vitamins: It provides adequate daily requirements of pyridoxine (vitamin B6), thiamin (vitamin B1), riboflavin, folic acid, pantothenic acid and niacin. These vitamins mediate various metabolic functions in the body. Fresh root also contains good amounts of anti-oxidant vitamin; vitamin-C. Provides about 29% of recommended levels per 100 g. Vitamin C has important roles in anti-aging, immune function, wound healing, bone growth. They contain small amounts of vitamin-A, and beta-carotene levels. Carotenes convert to vitamin A in the body. Both these compounds are strong antioxidants. Vitamin A has many functions like maintaining healthy mucus membranes and skin, night vision, growth and protection from lung and oral cavity cancers. Further, the tuber is indeed one of the vegetables rich sources of minerals like copper, calcium, potassium, iron, manganese, and phosphorus. 100 g provides about 816 mg of Potassium. Potassium is an important component of cell and body fluids, which helps controlling heart rate and blood pressure by countering hypertensive effects of sodium. Copper is required in the production of red blood cells. Manganese is used by the body as a co-factor for the antioxidant enzyme, superoxide dismutase. Iron is required for red blood cell formation. MEGACARE...A Healthier YOU megacareonline
Posted on: Wed, 29 Jan 2014 09:41:32 +0000
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