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1. Packed with nutrition Yams are rich in vitamins, minerals, and fiber. One cup (136 grams) of baked yams provides ( 2 Trusted 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 ( 3 Trusted Source ,  4 Trusted 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 ( 5 Trusted Source ,  6 Trusted Source ,  7 Trusted Source ,  8 Trusted Source ). 2. May enhance brain functio