Japanese Yams are a favorite dish commonly found in healthy diets. They have a sweet taste, purple skin, and are packed with vitamins and minerals. Besides, they are also a staple food of Okinawans – one of the people with good health and the longest life expectancy in the world. Let’s learn more about its nutritional value and benefits in this article!
1/ What Are Japanese Yams?
Japanese Yams are large, elongated, the outer shell is purple and the inner intestine is dark yellow. Compared to other tubers, Japanese Yams have smoother and more glossy skin. Japanese yams have a very fragrant, sweet taste, so many people love them. Besides, they are also a great source of nutrients that help prolong life and many other benefits. Japanese yams will usually be boiled to eat or processed into many different cakes and teas.
To be able to harvest quality yams, the Japanese people had to plant and take care of them very carefully. During planting, great attention must be paid to the quality of soil, water, and fertilizers. Japanese yams are harvested all year round, farmers rely on the characteristics of the leaves or the base of the plant to determine whether the potato can be harvested or not.
2/ Nutritional value of Japanese Yams
Japanese Yams is a wonderful food with an impressive nutritional profile including fiber, vitamins, and minerals. According to nutritionists, 100 grams of yams contains:
- 119 kcal
- 0.8 grams of protein
- 0.2g Lipid
- 28.5 grams of glucose
- 1.3 grams of fiber
- Vitamins A, B, C
- Potassium, Manganese, Copper, Niacin
One medium-sized Yams tuber contains about 27 grams of carbs. The main ingredient is starch, which accounts for about 53% of carbs. The glycemic index of yams ranges from 44 to 96 so they are not suitable for patients with type 2 diabetes.
In Japanese Yams contain more than 50% starch, so they can be used both as a vegetable and as a substitute for white rice. However, nutritionists recommend that people with diabetes should not use yams too much.
In Japanese yams also contain a large amount of fiber, so they are very good for the digestive system, helping the metabolism to take place faster. In addition, fiber also plays an important role in eliminating waste products from the body. Eating yams gives you the same energy as rice but with more nutrients and fewer calories, so they are great for dieters.
Yams are also a very valuable source of nutrients because they contain a lot of vitamins and minerals. Some of the vitamins found in yams include:
- Vitamin A: Helps prevent acne, minimize cardiovascular diseases, and promote digestive health.
- Vitamin C: Helps to slow down the aging process, maintain beautiful and youthful skin.
- Vitamin B: Helps the body convert energy better.
- Vitamin E: Helps reduce dark spots, freckles, softens hair.
- Vitamin B5: Còn gọi là acid pantothenic
Yams also contain a large amount of potassium and manganese which are very good for health. These minerals help stabilize blood pressure, promote heart health, and help the body metabolize energy better. In addition, they also contain many other compounds such as Beta carotene, Chlorogenic acid, Anthocyanin.
3/ Benefits Of Japanese Yams
The Japanese are very old and Japanese Yams are the source of food that they use regularly in their daily meals. Eating Japanese Yams regularly brings great benefits:
Yams contain a large number of nutrients but have the ability to help you lose weight effectively. Eating yams helps you feel fuller for longer, thereby controlling the number of calories you eat. In addition, yams also help prevent the conversion of sugar into lipids, limiting the accumulation of excess fat.
Helps lower blood pressure
Thanks to a large amount of potassium and sodium, Japanese Yams have the ability to lower blood pressure that’s good for people with high blood pressure. In addition, yams also help to balance minerals in the body.
If you want to be healthier then add yams and your daily meal. Yams contain a lot of vitamins, proteins, lysine, and other nutrients to help you improve your immune system and prevent diseases.
Enhance brain function
Japanese Yams contain diosgenin – this is a very good compound with the ability to enhance the growth of nerve cells thereby enhancing brain function. Besides, diosgenin also helps improve memory, enhance concentration to help you work and study more effectively.
May reduce inflammation
The antioxidants present in yams also help the body reduce inflammation effectively. Consuming foods that have the ability to reduce inflammation will help you reduce the risk of dangerous diseases such as cardiovascular disease, diabetes, obesity, colon cancer, stomach cancer.
Improve the digestive system
Yams contain two types of fiber, soluble fiber, and insoluble fiber. Fiber when entering the digestive tract will help promote intestinal health. Therefore, Japanese Yams are also a good choice for those who are suffering from constipation.
Japanese Yams provide a large amount of vitamin A – an important vitamin in maintaining eye health. One medium-sized yam can provide up to 561% of the body’s need for vitamin A in a day. In addition, vitamin A is also a substance with good antioxidant capacity, it helps protect the body from harmful agents from the environment thereby preventing disease.
4/ Some dishes with Japanese Yams
Japanese Yams can process many different dishes that are extremely delicious and full of nutrients. If you want to use them in a non-boring way, you can refer to the dishes below:
- Baked yams: This is a very popular dish in Asian countries, especially in cold climates. This dish is easy to prepare, has a delicious taste, and retains the nutrients of yams.
- Baked yams with butter: This dish is very popular with Japanese people. After the sweet potato is mashed, it is mixed with butter and then baked. The sweetness of the sweet potato blends with the fat of the butter to create a flavor that you will never forget.
- Yams cake: You can make them and enjoy them as a delicious snack. It is made by crushing yams and chestnuts, rolling them into balls, then coating them with egg yolks, and then baking them.
Japanese Yams is a super nutritious food with so many health benefits that you should immediately add it to your daily diet. Moreover, they are cheap and easy to eat. Contact Long Produce to buy the freshest Japanese Yams.