HEALTH | 11 Health and Nutrition Benefits of Yams

1. Packed with nutrition

Yams are rich in vitamins, minerals, and fiber.

One cup (136 grams) of baked yams provides (2Trusted Source):

• Calories: 158
• Carbs: 37 grams
• Protein: 2 grams
• Fat: 0 grams
• Fiber: 5 grams
• Vitamin C: 18% of the Daily Value (DV)
• Vitamin B5: 9% of the DV
• Manganese: 22% of the DV
• Magnesium: 6% of the DV
• Potassium: 19% of the DV
• Thiamine: 11% of the DV
• Copper: 23% of the DV
• Folate: 6% of the DV

Yams are not only an excellent source of fiber but also high in potassium and manganese, which are important for supporting bone health, growth, metabolism, and heart function (3Trusted Source, 4Trusted Source).

These tubers also provide decent amounts of other micronutrients, such as copper and vitamin C.

Copper is vital for red blood cell production and iron absorption, while vitamin C is a strong antioxidant that can boost your immune system (5Trusted Source, 6Trusted Source, 7Trusted Source, 8Trusted Source).

2. May enhance brain function

Eating yams may boost your brain.

In one 12-week study, people who took a yam extract supplement scored higher on a brain function test than those in the placebo group (9Trusted Source).

Yams contain a unique compound called diosgenin, which has been found to promote neuron growth and enhance brain function (9Trusted Source).

Diosgenin has also improved memory and learning abilities in mice in various maze tests (10Trusted Source).

However, more research in this area is needed to fully understand how yams may benefit brain health.

5. May reduce inflammation

The antioxidants in yams may help reduce inflammation.

Chronic inflammation is linked to an increased risk of various conditions, such as heart disease, diabetes, and obesity (20Trusted Source, 21Trusted Source, 22Trusted Source).

Eating anti-inflammatory foods, such as yams, can help manage chronic inflammation (23Trusted Source, 24Trusted Source).

Several rat studies have observed that yam powder reduced inflammation related to several illnesses, including colon cancer, irritable bowel syndrome (IBS), and stomach ulcers (16Trusted Source, 19Trusted Source, 25Trusted Source, 26Trusted Source).

Still, more studies are needed to determine whether eating yams has the same anti-inflammatory effects in humans.