There are numerous benefits of yams that make them a great addition to anyone’s diet. Firstly, they are packed with antioxidants that help reduce inflammation in the body, preventing various chronic diseases. Yams are also rich in dietary fiber which improves digestive health and keeps you feeling fuller for longer periods. Another great benefit of yams is their resistant starch content which helps regulate blood sugar levels. Additionally, yams are a great source of vitamin C, which benefits your immune system and skin health. Yam also contains bioactive compounds that have been shown to potentially treat menopausal symptoms and provide relief from menstrual cramps. Not to be confused with wild yam, which does not provide the same health benefits, vegetable yam is a delicious and nutrient-dense food that should be added to everyone’s plate.

1. May Promote Skin Health

Yams are rich in diosgenin, a plant steroid that fights against skin aging in women at the time of menopause. In vivo animal study on mice has found that the administration of diosgenin improves the epidermal thickness in ovariectomized mice without altering the degree of fat accumulation.

However, more research is required to understand the skin benefits of yams on humans.

2. May Aid Weight Loss

Glucomannan, a fiber extracted from the roots of yam, may help with weight loss. At doses of 2-4 g per day, this fiber turns into a gel that lingers in the stomach, making you feel full. Thus, it can keep your cravings at bay and eventually lead to weight loss.

3. May Promote Fertility

A research study shows that yams have the potential to promote fertility.

Lately, natural hormones are becoming popular options for hormone replacement therapy. Creams containing wild yam extracts are emerging as the ideal choice for some women. “Natural” progesterone is commonly derived from an inedible, wild, Mexico-produced yam called Dioscorea uillosa.

4. May Relieve Menopause Symptoms

Diosgenin, a substance in wild yam, is used to treat sex hormone issues. It is also used to produce contraceptives and relieve the symptoms of menopause and premenstrual syndrome. A study conducted at the Baker Medical Research Institute (Australia) has found that this substance could relieve menopausal symptoms without any side effects.

Traditional medication acknowledges that yams contain important compounds that are significantly advantageous for issues like menopause and premenstrual syndrome. Additionally, a study conducted at the National Taiwan Normal University showed that the ingestion of yam can boost the status of sex hormones, lipids, and other antioxidants in postmenopausal women.

5. May Aid in Diabetes Treatment

Diabetes is caused by a decrease or deficiency in insulin secretion (or from increased cellular resistance to insulin). A study conducted on rats found that yam can contribute to the improvement of glucose metabolism. However, more research is required to verify this benefit in humans.

Additionally, the sugar in yams adds a natural sweetness to your meals and reduces your craving for sugar.

Yam and its active constituent, allantoin, can modulate oxidative stress. They also boost liver function, thereby maintaining insulin and glucose levels.

6. May Fight Inflammation

The outer bark of the wild yam root is rich in a compound called saponin. Saponins may help fight inflammation. Thus, yams may combat inflammation and help relax (and even treat) your abdominal and pelvic muscles. The antioxidant property of saponins may also help reduce inflammation related to various diseases.

7. May Help Prevent Cancer

A study conducted on rats noted the ability of the diosgenin in yams to prevent carcinogenesis by acting as an antioxidant and anti-inflammatory agent. The study concludes by stating that yam can be useful as an anticancer agent.

Yams are rich in potassium. Potassium promotes the brain’s nerve activity and cognitive functioning. Yams are also abundant in diosgenin, a unique compound that is known for brain health and improving neuron growth. Additionally, it has been found to contribute to enhanced memory and learning skills in mice. However, more research is required in this area to understand this effect on humans.

9. May Improve Digestive Health

Yams are packed with resistant starches, soluble glycoprotein, and dietary fiber that are good for digestive health. Studies have also shown that yams may stimulate the proliferation of gastric epithelial cells and enhance digestive enzyme activities in the small intestine.