1. Yam is a good source of energy; 100 g provides 118 calories. It’s crunchy edible root chiefly composed of complex carbohydrates and soluble dietary fiber. Dietary fiber help reduces constipation, decrease bad cholesterol levels by binding to it in the intestines and lower colon cancer risk by preventing toxic compounds. Additionally, being a good source of complex carbohydrate, it regulates steady rise in blood sugar levels. The tuber is an excellent source of the B-complex group of vitamins. It provides adequate daily requirements of pyridoxine (vitamin B6), thiamin (vitamin B1), riboflavin, folates, pantothenic acid, and niacin. These vitamins mediate various metabolic functions in the body. Fresh root also contains good amounts of antioxidant vitamin,┬ávitamin-C; providing about 29% of recommended levels per 100 g. Yam contains small amounts of vitamin-A, and ╬▓-carotene levels. Carotenes convert into vitamin-A inside the body. Both these compounds are powerful antioxidants. Further, the tuber indeed is one of the good sources of minerals.
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