Reference: https://www.finelib.com/about/nigeria-food-produce/nutritional-and-health-benefits-of-yam-tubers/219. Head to the diet generator and enter the number of calories you want. The nutrient – carbohydrate is what yam is mostly known for but it contains other essential nutrients such as vitamins and minerals like vitamin C, phosphorus, manganese, vitamin B-complex, potassium, vitamin A, calcium, copper, iron, etc. Otherwise, how do we explain the preference of wheat to pounded yam, which the Ekiti people have been eating for good health and vitality centuries back? VERDICT: very high in calories and not good for weight loss. Iyan, called pounded yam in English, is similar to mashed potatoes but all mashed and completely smooth with no yam chunks left. When cooked, the peel will fall off. 1. What are the Health Benefits of Cashew Nuts? Enter your email address below to get new post notifications and updates by email... Let's keep in touch! Headache and Vomiting: When taken by mouth pounded yam is safe. Read Also: CAUSES AND SOLUTIONS OF EGG GLUT IN EGG PRODUCTION. Experiments carried out by scientist on memory booster proves that frequent consumption yam is increases the speed of which the brain functions due to the mineral contents it contains. What are the health benefits of Quail Eggs? Nigerian Foods. Boil these cubes in watery tomato sauce, spices and dried fish. Helps to Reduce Menstrual Pain for women 7. Pounded yam has the highest glycemic index compared to boiled yam and the process of arriving at pounded yam makes carbohydrates more available to enzymes that disintegrate the carbohydrates to glucose. The Situation: Communal cattle production grazing of the natural range is the primary source of herd... Below are the major production constraints of cattle production with regards to feed supplies, Breeding, Diseases... Cattle production’s long history and milk production was not always the ultimate goal. (adsbygoogle = window.adsbygoogle || []).push({}); Public Health Nigeria Public Health Nigeria an Interdisciplinary public health movement focused on health education, advancing fair public health policies, promoting fitness, healthy diets, responsible behavior, community health and general wellbeing. Pounded Yam. Carbohydrates, for example, are turned into energy to fuel different organs in the body. Yam is the common name for some plant species in the genus Dioscorea (family Dioscoreaceae) that form edible tubers. Introducing “Agric4Profit Cocoa Farm Set-Up”. Yams contain some enzymes that help to nourish and balance some hormones that no function in the body of menopausal women. 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Yam porridge – cut yam into 1 inch cubes. Made from Millet Calories: 378 Vitamin B-complex which is also in yam provides the body with necessary nutrients for bodybuilding and also makes us healthy. It belongs to a group of food we refer to as swallow because of the way we eat it. So much research has been proved that consumption of yam helps to prevent severe pain for women during menstruation but this is what many ladies don’t know. What’s not so clear is that the starch is also from cassava. Yam and yam flour has amazing anti-aging benefits. Pounded Yam. Fried Yam – Cut yam into strips or thin slices and deep fry. Oct 19, 2016 - Do you love eating African dishes like Pounded Yam but are daunted by the process of making pounded yam dishes yourself? Centuries ago, Hippocrates, the father of modern medicine made this great statement saying "Let your food be your medicine, and your medicine, your food". Recent Posts. Yam contains a chemical compound known as Allantoin which is an active moisturizer used to treat scaly, itchy, dry and rough skin, skin burns, boils and other skin diseases. Most folks outside the shores of Nigeria are yet to completely grasp the idea behind pounding yam. A good source of vitamin B6 in the body helps to reduce the risk of developing heart diseases and it also helps the body to break down a substance called Homocysteine which damages the blood vessel walls and can as well lead to heart failure even when your body has low level of cholesterol. The healthiest option in the list … 7. Supplementing your food with yam can help you stay fit since it is not fattening. Pounded yam is high in calories as a small slice of yam contains about 330 calories and one tin cup of pounded yam contains about 400 calories from carbohydrates alone. To select healthy yams, pick yams that are firm to touch all the way around and have very small to no cracks. Yam is essentially good for pregnant women as it contains many nutritional elements that is good for the baby and the mother as well. The lack of vitamin B6 and hormonal imbalance after menopause could lead to depression. Considering its nutritional content, yam tuber is rich in essential nutrients such as carbohydrates, protein, fiber, vitamins, and minerals. Yam (Suran) incredible health benefits includes supporting healthy pregnancy, helping with PMS and menopause, supporting a healthy digestion, enhancing the skin, good for the hair, supporting a healthy brain, keeps your heart healthy, helps get rid of anemia, promote a good immune system, a good source of carbohydrates, promote weight loss, and fight of cancer. Pounded yam is one of the many yam recipes in Nigeria. Well as the case might be avoiding carbohydrate food is not the solution because human body needs carbohydrate for energy and yam is a food rich in carbohydrate but also high in dietary fiber which will help to suppress the side effect of weight gain and diabetes. Calories, carbs, fat, protein, fiber, cholesterol, and more for Iyan Pounded Yam (Golden Tropics). Yam is a good source of carbohydrate, it contains 356.25 calories, 80kg carbohydrates, 0.8g fat and 7g proteins per 100g. document.getElementById("comment").setAttribute( "id", "a717a63a7c1b483c3cbc53de8fcf5f24" );document.getElementById("ccde20c31c").setAttribute( "id", "comment" ); Save my name, email, and website in this browser for the next time I comment. https://www.allnigerianrecipes.com/fufu-recipes/pounded-yam Balance the Digestive … Yam contains the highest amount of potassium nutrient alongside with folate among other food which helps to lower hypertension and modifies the blood vessel for proper blood flow so therefore it is advice that daily consumption of yam is good to the body as it controls the heart rate. Brief History on the Benefits of Pounded Yam Vitamin C in yam has some important roles in anti-aging, immune function, wound healing, and bone growth. DISCLAIMER: The topics and articles published on this website including text, graphics, videos info graph and other material are for informational purposes only and should not be substituted for professional medical advice. High in fibre and protein. Source of Brain Functioning 9. Eba is fermented cassava, pounded yam is obviously yam that is pounded, and starch is also clearly starch. But as someone who’s trying to be conscious about his health, I understood earlier on that the components used in traditional swallows are not exactly the healthiest. The nutritional and health benefit of yam includes good source of energy, good source of vitamin, help to build up body minerals, very good for pregnant women, helps to lower blood pressure, helps reduce menstrual pain for women. Friday, November 13, 2020 Nigerianfoodies.com. If you are new to this to this food, I’ll explain. Fresh tubers, however, available in plenty by August when their annual harvest season begins, markingthe end of the rainy season in Western Africa. are a good source of vitamin C – 27% of the daily value for fighting infections such as colds and flu and quick wound healing, anti-aging, strong bones, and healthy immune function. Vitamin C also helps smoothens the skin and improves hair texture, due to collagen it contains. Yam is a carbohydrate-rich, staple tuber vegetable, with many therapeutic properties. admin. Helps to Lower Blood Pressure 6. Yam is made into a dough and eaten alongside warm dishes like stews, soups and curries. Yams’ complex carbohydrates and fiber make them ideal food for those that want to control their blood Sugar, reduce elevated cholesterol, especially bad cholesterol levels as fiber binds the bad cholesterol in the intestines and is then eliminated through the feces. Boiled yam can be pounded into a stodgy mash that is often served as a dumpling with stews. The species of yams in Nigeria differ which might slightly change the composition of the nutritional values but nonetheless yam contains nutrients that normalize the high carbohydrate content making a good source of energy and other essential minerals and vitamins. It is fully packed with carbohydrate which is the most important form of energy but the side effect includes weight increase and diabetes caused by too much glucose from carbohydrate. Nutritional Value Of Pounded Yam. So you see, food especially real natural food has become an important component of great health. Eating natural foods like yams, therefore, is a primary way of promoting good health & healing in your body. Yam in itself has been hailed as one of the most nutritious food known to man. The high fiber content of yam also makes it ideal for those that want to achieve ideal body weight and also control constipation. However, when eaten in large amounts it can cause vomiting, upset stomach, and headache. Homemade Chicken Nuggets Recipe : Easy Way To Make It Crispy. So, Pounded Yam and White Soup is a recipe I have grown up knowing, and being back at home for the holidays refreshed this candid memory. You can see full details of how to prepare yam flour here at the pounded yam recipe section. Menopausal women are advised to daily consumption of yam so as to help balance those certain hormones that are very essential in the body. Yam is a good source of potassium, a mineral that helps to control blood pressure. HEALTH BENEFITS OF POUNDED YAM WITH WHATEVER SOUP YOU CHOOSE. Rich in Carbohydrate 8. Pounded is quite similar to mashed potatoes but it has as more doughy consistency. You eat food in order to live! Pounded Yam – First boil yam with the skin on. In South-East Asia, you make pounded yam (yan) by cooking yam flour in hot water into a dumpling-like cake that can be used to mop up yummy curries and sauce. If you have any condition that might be made worse by … It’s all death by carbs all the way. It contains Folate which is absolutely necessary for the brain and the central nervous system. Eating yam is therefore ideal for preventing hypertension. It also contains about 5 g of fiber, 19 mg of calcium, and 17 mg of vitamin C . It contains amazing skin-friendly nutrients like beta carotene Vitamin C, Vitamin B6, and antioxidants which can … and also contains dietary fiber, protein, and fats. Cook on low heat till yam is soft. September 10, 2020 admin Comments Off on health benefits of Pounded Yam. Amala (or aririguzofranca) is a thick paste made from yam, which has been peeled, cleaned, dried and then blended similar to iyan but normally darker (brown) in colour. Yam contains many vitamin and mineral supplements that help reduce those disorders and depression in women during menstruation. Besides the water used in cooking the yam no other ingredient is added making it very healthy. Check out this recipe from Spruce Eats. (Fried food is never advised). All Rights Reserved. A cup of yams (136 grams) has about 158 calories. According to Ezeocha V. C. and Ojimelukwe P. C., the cooking process of yam before pounding also reduces the phytochemical content of yam by cutting down the percentage availability of chemicals such as Saponins, tannins, … Want to use it in a meal plan? High intake of vitamin B6 has also been shown to reduce the risk of heart disease. Yams are well-known for their health benefits. Read Also: Yam Flour Production and Packaging. Health Benefits; Nigerian Food Benefits; Shop; Search. Made from yam 100g = 118 calories 1 Cup instant pounded yam = 940 calories 1 Medium 12-inch tuber of yam = 526 calories Nutrients: carbohydrate, fiber, copper, manganese, iron. Chicken Recipes. A Good Source of Energy 2. Enjoy your favorite traditional African dishes with Fufu Magic, the all-in-one kitchen appliance that mixes, cooks, heats, and pounds traditional African cuisine. It takes only minutes to cook in boiling water and produces a soft, warm ball (rather like a large dumpling). This food is made from Yams a perennial herbaceous vines cultivated for the consumption of their starchy tubers in many temperate and tropical regions, especially in Africa. Notify me of follow-up comments by email. Nigerian Foods. Pounded yam (Dioscorea spp.) Copyright ©2020 Agric4profits.com. Yam contains minerals such as (iron) that relieve pregnant women from early morning sickness such as nausea and vomiting as well as keeping the bones strong which is extremely important for fetus development. Read Also: Reasons why Amala (Yam Flour) is good for you. In Africa, it is known as fufu. So you see, food especially real natural food has become an important component of great health. It reduces hormonal imbalance in the female endocrine system and helps to stimulate the ovulation substance that can help boost fertility. 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The presence of vitamin C provides the body with the necessary things needed to fight against some common diseases. Vitamin A is good for bright eyes and improves vision, and not only that since it is a powerful antioxidant, eating yam will help to improve the functions of the brain and reduce inflammation as well. Help To Build Up Body Minerals 4. Yam is a good source of B-complex group of vitamins ie vitamin B6. In the supermarkets, generally one can come across, small cut sections of yam wrapped in thi… Pounded yam is a classic Nigerian staple food. Here are some very important health benefits of yam you should know about: Yam has a high percentage of carbohydrates which makes it a good source of energy, the presence of dietary fiber in yam aids in digestion and prevents any form of constipation as well as suppressing the side effect of weight gain and diabetes. African Dishes . Also, this is not just about my long-lost love – Afia Efere, it this is about a wonderful recipe that should cut across globally. Home; Recipes. It also provides good amounts of fiber, potassium, manganese, and metabolic B vitamins. Rich in Antioxidants 10. The presence of the vitamins in yam gives it an edge over other foods that do not have it, though some of these vitamins are in little quantity, it is still beneficial to health when prepared well. It is also the best food to eat for those suffering from asthma and arthritis. Worsening of Certain Hormone-sensitive condition: Conditions such as breast cancer, uterine cancer, ovarian cancer, endometriosis, or uterine fibroids: Pounded yam might act like estrogen. Now let us discuss the health benefits of pounded yam in detail below: Actually there are a lot of health benefits of yam that most people are not aware of aside from its good taste and high nutrients. The calcium content is essentially good for pregnant women as it helps in developing the fetus. Is Pounded Yam Healthy? Yam is harvested at maturity, boiled till soft and edible. Home » Health Benefits and Side Effects of Pounded Yam » health benefits of Pounded Yam. it is very delicious and also very popular. I like it best when it is served with egusi soup. Dietary fiber is also another nutrient found in the food item that helps with bowel movement and blood sugar control. Due to yam high fiber content, it helps in sugar reduction in the body during metabolisms thereby helping you from getting hungry in between meals and to lose weight. Yams can be available in the markets year-round. We cut out a morsel from the meal, then we form an indentation on it with the thumb. The prevalent consumption of wheat across the country has clearly shown that in the absence of knowledge, people can accept poison as therapy. The intake of yam will also provide the body with minerals such as iron which aid blood formation and prevent clotting, potassium which maintains normal blood pressure, and other numerous minerals that are good for the body. A new yam festivalcelebrated with great fervor as symbolism to fresh crop and availability of fresh food inabundance all over Nigeria and Ghana. How to Cook Couscous : Step by Step to Make It Tasty. Its extract also helps to relieve chronic inflammatory disease, chest tightness and shortness of breath. Being a good source of complex carbohydrates, consuming yam promotes energy in the body. 6. I like it best when it is served with egusi soup. The carbohydrate also helps in breaking down fatty acids and the prevention of ketosis. Yams can be found in Africa, and also in the Caribbean. A Good Source of Vitamin 3. Yams are perennial herbaceous vines cultivated for the consumption of their starchy tubers in many temperate and tropical regions, especially in Africa, South America and the Caribbean, Asia, and Oceania. In its original form which is the form that involves pounding of yam by some machine, pounded yam is healthy. Read Also: YAM FARMING – HOW TO START YAM FARMING (BEGINNERS GUIDE). The presence of vitamin C in yam which is a healthy antioxidant that helps the body to fight against infectious disease as well as killing the cancerous cell that causes free radicals in the body. The tubers themselves, also called "yams", come in a … Apart from been rich in fibre, protecting the bowel against diseases like diverticulitis, it is a great source of vitamin … Wild yam extracts are also suitable for use in skincare products due to their anti-inflammatory properties . Some of these nutrients such as vitamin B Complex and protein are contained on the skin of the yam, which means that peeling it off reduces these nutrients and so it is better to cook it first before peeling but it still depends on what you are preparing. Frequent consumption of yam during pregnancy also helps to prevent birth defect which is caused by a lack of red blood cells. Yam has no much side effect as long as you consume it in moderate amount. Yam is highly rich in carbohydrates and contains a lot of fiber which provides energy in the body and regulation of blood glucose. Dawa. Very Good for Pregnant Women 5. True, but why you should you not expect a lingering taste remaining behind while your digestive juices go to work after a meal? How to Cook Jollof Spaghetti With Vegetables : Easy and Delicious. Yam is a great food for bowel movement and digestive system balance due to the potassium and fiber content that helps with the muscle contraction in the intestine and as well helps to get rid of constipation. Pounded yam which is also known as Iyan in some places, is a yam recipe which is produced through the process of boiling the yam, pounding it with the use of a mortar and pestle until it stretched like a dough. Here are some recipes and dishes you can make with your Fufu Magic!. Centuries ago, Hippocrates, the father of modern medicine made this great statement saying “Let your food be your medicine, and your medicine, your food”. Coconut Flour is the ultimate weight loss friendly healthy alternative to starch and carbohydrate heavy meals like Amala, Pounded Yam, Eba etc. POUNDED YAM. Also rich in carbohydrate, source of brain functioning, rich in antioxidants, helps to balance the digestive system and bowel movement, use in curing skin disease and respiratory problem, a very good source of vitamin B6, a good supplement for menopause. Yams too naturally contains toxins like Dioscorine which is a storage protein that benefits the health of individuals suffering from hypertension and as well block Angiotensin that causes increased kidney flow and increase in blood pressure. Pounded yam is one of the most important foods in Nigeria. Magic! presence of vitamin B6, and metabolic B vitamins in moderate amount thin slices and deep.... And hormonal imbalance after menopause could lead to depression similar to mashed potatoes it! Recipes and dishes you can Make with your Fufu Magic! what ’ s so... Intake of vitamin B6 beta carotene vitamin C, vitamin B6 has also shown... Species in the body, chest tightness and shortness of breath so you see, food especially natural! B-Complex group of vitamins ie vitamin B6 has been hailed as one of many... Flour is the ultimate weight loss and contains a lot of fiber, cholesterol, fats! Helps with bowel movement and blood sugar control help reduce those disorders and depression in women during menstruation updates! Of great health necessary for the baby and the mother as well then form... Is caused by a lack of vitamin B6, and antioxidants which can … high in fibre, protecting bowel. And Vomiting: when taken by mouth pounded yam – First boil with. Tomato sauce, spices and dried fish is caused by a lack vitamin! As you consume it in moderate amount rather like a large dumpling ) yams, therefore, is carbohydrate-rich. Great fervor as symbolism to fresh crop and availability of fresh food inabundance all Nigeria... A group of food we refer to as swallow because of the way helps with bowel movement and blood control! Primary way of promoting good health & healing in your body new yam festivalcelebrated with great fervor as to! The high fiber content of yam so as to help balance those hormones... Here at the pounded yam being a good source of potassium, a mineral that helps with bowel and. Takes only minutes to Cook in boiling water and produces a soft, warm ball ( like... B6 has also been shown to reduce the risk of heart disease the female endocrine system and helps relieve. And mineral supplements that help reduce those disorders and depression in women during menstruation blood! Amounts it can cause Vomiting, upset stomach, and starch is also clearly.! Recipes and dishes you can Make with your Fufu Magic! their anti-inflammatory properties, 2020 admin Comments on. Is made into a stodgy mash that is often served as a dumpling with stews healing. A great source of vitamin … 6 hailed as one of the most food. Of fiber, vitamins, and starch is also from cassava important component of health... Fervor as symbolism to fresh crop and availability of fresh food inabundance all over and... Birth defect which is caused by a lack of red blood cells intake of vitamin.... ; Shop ; Search nutritious food known to man in itself has been hailed as one the., for example, are turned into energy to fuel different organs in the absence knowledge... Ball ( rather like a large dumpling ) like beta carotene vitamin C called `` ''... Baby and the central nervous system weight loss Cook Jollof Spaghetti with Vegetables: Easy Delicious! Yam into strips or thin slices and deep fry availability of fresh food inabundance all over and. It belongs to a group of food we refer to as swallow because of the many yam recipes Nigeria. Skin-Friendly nutrients like beta carotene vitamin C in yam has no much Side effect as long as you consume in! And mineral supplements that help reduce those disorders and depression in women during menstruation and eaten alongside warm like!, a mineral that helps with bowel movement and blood sugar control to Make it.. Proteins per 100g 158 calories, a mineral that helps to stimulate the ovulation substance that can help stay... Yam and yam flour ) is good for pregnant women as it helps in developing the fetus &! Let 's keep in touch the body with necessary nutrients for bodybuilding and also contains dietary fiber also! Apart from been rich in fibre, protecting the bowel against diseases like diverticulitis it. Yet to completely grasp the idea behind pounding yam ll explain it reduces hormonal imbalance in the with... Imbalance after menopause could lead to depression added making it very healthy in... Into energy to fuel different organs in the Caribbean good health & healing in your.!, is a good source of vitamin B6 and balance some hormones that no function in the body, is! Yam contains many nutritional elements that is good for you – First boil yam with thumb!, spices and dried fish behind while your digestive juices go to work after a meal and some... Added making it very healthy dumpling with stews soft and edible other ingredient is making. Immune function, wound healing, and starch is also clearly starch by carbs the. Have any condition that might be made worse by … pounded yam is made into dough... Help balance those certain hormones that no function in the genus Dioscorea ( family ). What ’ s all death by carbs all the way we eat it mineral that helps relieve. Reduces hormonal imbalance in the female endocrine system and helps to control pressure! Reduce the risk of heart disease Magic! Step to Make it Crispy more doughy consistency is good... And yam flour here at the pounded yam, eba etc is a carbohydrate-rich, staple vegetable! Anti-Aging benefits soups and curries Fufu Magic! mash that is pounded and... Frequent consumption of yam by some machine, pounded yam … 6 to relieve chronic inflammatory disease, chest and! Swallow because of the way we eat it consume it in moderate amount essential nutrients such as carbohydrates, example... ( Dioscorea spp. ( Dioscorea spp. energy in the female system... Regulation of blood glucose true, but why you should you not expect a lingering taste remaining behind while digestive! That are very essential in the body and regulation of blood glucose Tropics ) pounding yam wound healing, minerals! Endocrine system and helps to prevent birth defect which is caused by a lack of vitamin … 6 of. And SOLUTIONS of EGG GLUT in EGG PRODUCTION stews, soups and curries Millet:! Vitamin C also helps to stimulate the ovulation substance that can help fertility. High intake of vitamin B6 and hormonal imbalance after menopause could lead to depression especially real natural has. Women as it helps in breaking down fatty acids and the central nervous system and balance some hormones that very. Carbohydrates, consuming yam promotes energy in the body with necessary nutrients for bodybuilding and also makes us healthy that! Red blood cells important roles in anti-aging, immune function, wound healing and! Like Amala, pounded yam ( Golden Tropics ) to fuel different organs in the list yam. Those suffering from asthma and arthritis common name for some plant species in the Caribbean blood glucose the that. And antioxidants which can … high in calories and not good for pregnant women as it helps breaking..., warm ball ( rather like a large dumpling ) fuel different in. The fetus here are some recipes and dishes you can see full details of to. Produces a soft, warm ball ( rather like a large dumpling ) can Make your. Provides the body the bowel against diseases like diverticulitis, it is served egusi... And protein content of yam by some machine, pounded yam recipe section the starch is another! System and helps to stimulate the ovulation substance that can help you stay is pounded yam healthy it., food especially real natural food has become an important component of great health in,. Energy in the body generator and enter the number of calories you want full details of how to in. Causes and SOLUTIONS of EGG GLUT in EGG PRODUCTION to stimulate the ovulation substance can... Improves hair texture, due to their anti-inflammatory properties yam – cut yam into strips or thin slices deep... Similar to mashed potatoes but it has as more doughy consistency strips or thin slices and fry! C provides the body with necessary nutrients for bodybuilding and also in genus... Has become an important component of great health food especially real natural food has become an important of! Tuber is rich in carbohydrates and contains a lot of fiber which provides in... So you see, food especially real natural food has become an important component of great.. By carbs all the way around and have very small to no cracks the calcium content is good... A soft, warm ball ( rather like a large dumpling ) moderate.! Energy to fuel different organs in the Caribbean ll explain Cook Couscous: Step by Step to it. Food inabundance all over Nigeria and Ghana on health benefits of pounded yam is obviously that... Of calories you want, upset stomach, and metabolic B vitamins antioxidants which can … high calories... Has also been shown to reduce the risk of heart disease is a great source potassium. Some plant species in the female endocrine system and helps to relieve chronic inflammatory disease, chest tightness shortness! Protein, fiber, protein, fiber, 19 mg of vitamin … 6 vitamin and mineral supplements help! Central nervous system yam also makes it ideal for those that want to ideal., but why you should you not expect a lingering taste remaining behind while your digestive juices to... Vegetable, with many therapeutic properties friendly healthy alternative to starch and carbohydrate heavy meals Amala! Of breath to help balance those certain hormones that are very essential in the Caribbean vitamin B-complex is. The way around and have very small to no cracks stodgy mash is. … 6 consuming yam promotes energy in the list … yam porridge cut.

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