Yam Vegetable: Health Benefits And Recipes

An earthy-flavoured vegetable filled with the goodness of health benefits - simply “Yam”!

Yam, called Jimikand in Hindi, is an edible form of the tuber. These tubers belong to the genus Dioscorea. 

Most of them are grown in tropical, temperate areas of Asia, Oceania, the Caribbean, West Africa, and South America. 

The texture of the yam vegetable is rough, and its hues range from dark brown to pink. Yams are less sweet than sweet potatoes and more starchy. 

However, they are frequently confused for sweet potatoes but are different from them.

Yams are more nutrient-dense yet help in weight loss along with various health benefits, which we will discuss in more detail further along with some tasty health benefits.

Table Of Contents

1. Yam Vegetable in  Hindi

2. Nutritive Value Of Yam Vegetable

3. Health Benefits Of Yam Vegetable

4. Yam Vegetable Recipes 

5. Dietitian’s Recommendation

6. The Final Say

7. FAQs

Nutritive Value Of Yam Vegetable

Every 100 grams of yam vegetable contains the following nutrients.

• Calories - 118 kcal 
• Protein - 1.53 gm
• Fat - 0.17 gm
• Fibre - 4.1 gm
• Carbohydrate - 27.88 gm
• Sodium - 9 mg
• Calcium - 17 mg
• Vitamin C - 17.1 mg
• Potassium - 816 mg
• Vitamin A - 7 mcg

Yam Vegetable In Hindi

Yam, also known as Rataloo or Jimikand in Hindi, is cultivated in Bihar, West Bengal, Karnataka, Kerala, Maharashtra, Odisha, Andhra Pradesh and Telangana. They are planted at the beginning of the rainy season. 

Health Benefits Of Yam Vegetables

Let us look at the amazing health benefits of this annual vegetable. 

1. Good For Skin

Yam helps to get glowing and healthy skin due to Diosgenin, a plant-based steroid found in abundance in Yams. It helps women's skin seem younger, especially after menopause. 

Pro tip: If you want to make your wedding makeover more effective this wedding season, add yam to your diet.

2. Helps In Weight Loss 

The yam vegetable is high in glucomannan, a fibre that aids in weight loss. This kind of fibre transforms into a gel that lines the stomach, keeping you satisfied for longer and reducing cravings. 

As a result, you tend to eat fewer calories and lose weight.

3. Helps Manage The Cholesterol Levels 

Yam vegetable is rich in soluble fibre, which prevents the body from producing more cholesterol.

According to a study conducted by the national centre for biotechnology information, women who ate yam daily for 30 days observed a reduction in their cholesterol levels.

4. Helps To Reduce Inflammation 

The yam vegetable's peels are a rich source of saponins, an antioxidant which reduces body inflammation by calming the pelvic and abdominal muscles.

Another study by the National Center for Biotechnology Information suggests that saponins’ properties also help reduce inflammation in various diseases.

5. Good For Brain Health 

According to an NCBI study, those who took a yam extract supplement had better brain function than those who took a placebo. 

The yam vegetable is a good diosgenin source, promoting brain health while improving neuron growth.

6. Helps Boost Fertility In Women 

Consuming yam vegetables may increase fertility because they contain the hormone that acts as natural progesterone. As a result, yam vegetables have gained notoriety for their ability to increase fertility.

7. Good For Digestive Health 

Yams are rich in soluble glycoprotein, resistant starch, and some dietary fibre, all thought to be the holy grail of better digestion. 

Additionally, studies have revealed that yams may promote the growth of gastric epithelial cells and improve the activities of digesting enzymes in the small intestine.

Yam Vegetable Recipes 

1. Farmaishi Yam Vegetable Kebab

This recipe will give you tangy-flavoured kebabs, which are luscious and palatable to eat with green mint chutney making them a perfect snack. 

Ingredients

• Yam vegetable (grated) - ½  cup
• Dry mango powder - 1 tbsp
• Grated paneer - 50 grams
• Kashmiri red chilli powder - 1 tsp
• Cumin seeds powder - 1/3 tsp
• Green chilli (finely chopped) - 1 
• Coriander seeds - ½ tsp
• Oil for roasting
• Salt to taste

Preparation Method

1. Dry roast the Kashmiri red chilli and coriander seeds in a pan for a minute.

2. Blend both together to make a fine powder, or crush them in mortar and pestle.

3. Mix other spices like mango powder, cumin seeds powder, and salt.

4. Further, mix the yam vegetable and paneer together and give them a good mix.

5. Then add coriander, chilli powder, a dry powder mixture of salt, cumin seeds, and mango powder.

6. Lastly, add chopped green chilli and mix well. Now, make round shaped flat kebab out of it.

7. Roast them in a pan with little oil until golden brown from both sides and serve hot with mint chutney.

Mouth-watering, right? Well, more to come. Read on!

2. Yam Vegetable Raita

This unique raita recipe is rich in fibre and can be served with pulao.  

Ingredients

• Curd - 100 grams
• Boiled and mashed yam - 1/3 cup
• Sugar - 1/3 tsp
• Black pepper - ½ tsp
• Coriander fresh - ¼ cup
• Green chilli paste - 1/3 tsp
• Salt for taste

Preparation Method

1. Mix the spices and green chilli paste into the curd and give it a good blend.

2. Add mashed yam, mix well, and serve chilled with a pulao.

3. Yam Vegetable Kerala Curry

This authentic Kerala curry is made with yam vegetables and served with rice or chapati.

Ingredients

For Paste

• Cumin seeds - 1 tsp
• Green chilli - 2
• Grated coconut - ½ cup
• Curd - ¼ cup

For The Curry

• Black pepper powder - 1/8 tsp
• Yam chopped - 1 cup
• Coconut oil - ¼ tbsp
• Turmeric powder - 1/8 tsp
• Fenugreek seeds - 1/3 tsp
• Mustard seeds - ¼ tsp
• Curry leaves - 3-4
• Kashmiri red chilli (big) - 1 nos

Preparation Method

1. Mix yam vegetable, salt, turmeric powder, and 1 cup water in a deep cooking bowl. Mix everything well and cook by covering it on a medium flame for 15-17 minutes.

2. After 15-17 minutes, add the paste, which is made by combining curd, and grated coconut in the yam, mix well and cook it for 5 minutes. Now, keep it aside for some time once cooked.

3. Now, take a tempering bowl, add oil and mustard seeds, fenugreek seeds, red Kashmiri chilli, and curry leaves and let everything crackle.

4. Then add the tempering on the yam curry mix well. Lastly, cook everything for 3-4 minutes and serve hot with plain rice or chapati.

Dietitian’s Recommendation

Yam is a vegetable that is a good source of vitamins C and A, which boosts skin collagen.

Moreover, yam is loaded with potassium which helps to lower blood pressure and also helps in reducing bloating and flushing out excess water, reducing the swelling in the body.

-Dietitian Akshata Gandevikar 

The Final Say

The yam vegetable is an excellent source of vitamin C, potassium, and fibre, packed with vital vitamins and antioxidants.

In addition, it improves immunity, the health of the skin, and cognitive function. Overall, yam is excellent for regular consumption in your diet.

FAQs

1. What nutrients are yam high in?

Carbohydrates, vitamin C, magnesium, and iron are all abundant in yam.

2. For how many days does the yam last?

The yam can be kept for at least a month in a relaxed environment.

3. What distinguishes yams from sweet potatoes in particular?

Compared to sweet potatoes, yams are less sweet and more starchy.

4. Can you eat yam raw?

To avoid the toxins that come with eating raw yam, it is advised to roast or boil it. They are also difficult to digest if consumed raw.

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