9 health benefits of yams and why you should eat them more often

• Yams are rich in fibre, vitamins (like vitamin C and A), and minerals such as potassium, which support overall health.

• Early research suggests compounds in yams could help reduce inflammation and lower cholesterol, though more human studies are needed.

• Their high fibre helps you feel full longer, while potassium supports muscle function and reduces cramps.

• Antioxidants like vitamin C and beta carotene help strengthen the immune system, protect eyesight, and slow the signs of ageing.

Yams are among the many foods consumed without much understanding of the numerous health benefits that can be derived from them. The underground vegetable tubers originate from Africa and some parts of Asia and have, for a long time, been used not only for nutritional purposes but also for medicinal purposes.

There are more than 600 species of yams globally, but only between 15 and 20 types can be consumed as food. Despite their widespread consumption in many societies, yams are frequently replaced with sweet potatoes, because sweet potatoes are popularly known as a healthy fibre unlike yams.

Despite both root vegetables being cultivated underground, there is no similarity between them. Yams are known to be more starchy, dry, and less sweet. They are also bigger, with some varieties reaching 130 pounds.

The exterior appearance of yams is generally rough and scaly, much like tree bark, whereas sweet potatoes have smoother exteriors. The interior colour may range from white and yellow to purple and red shades.

Conversely, sweet potatoes are comparatively smaller and sweeter. They also become soft after cooking. In supermarkets, sweet potatoes are often labelled "firm" or "soft," and the latter is often mistaken for yams.

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Yams are rich in vital nutrients, vitamins, and minerals, and thus make up a healthy component of diets worldwide. Apart from providing necessary nutrition, studies, although preliminary, have found that yams have various health benefits.

The wild yam plant produces an element known as diosgenin. This element has shown promise in slowing down diseases such as osteoporosis and rheumatoid arthritis in some experiments conducted on animals. It is said to have anti-inflammatory properties but needs further research to prove the same in humans.

It was found that in mice, extraction of diosgenin from yams was able to lower total and LDL cholesterol. Although there are promising results, it is necessary to conduct tests on humans.

Yams are sometimes suggested for helping balance hormones because they contain diosgenin, a compound that labs can use to make hormones like estrogen and progesterone. But the thing is, your body just can't turn diosgenin into these hormones on its own.

There’s no evidence that using yams to treat menopause, PMS, infertility, and low libido is effective.

Yams are high in fibre, which helps you feel full for longer and may reduce overeating. That said, weight loss still depends on an overall balanced diet and regular physical activity.

Rich in potassium, yams support proper muscle contraction and function. This can help reduce cramps, improve recovery, and support muscle growth.

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Yams contain beta carotene, which the body converts into vitamin A. This nutrient is essential for maintaining good vision, especially in low-light conditions.

With vitamin C and antioxidants, yams help support the body’s natural defence system. These compounds improve immune cell function and reduce inflammation.

The antioxidants in yams help fight free radicals, which are responsible for premature ageing. Regular consumption may help reduce wrinkles and maintain healthier skin.

Yams contain potassium, which plays a role in maintaining bone health. It helps balance the body’s pH levels and reduces calcium loss through urine, which can support stronger bones over time.

Yams are more than just a filling staple, they’re packed with nutrients that support overall health. While some of their medicinal claims still need more scientific backing, no doubt adding yams to your diet can offer real benefits.

If you’re looking for a wholesome, versatile, and nutrient-rich food, yams are definitely worth eating more often.