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.
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
Every 100 grams of yam vegetable contains the following nutrients.
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.
Let us look at the amazing health benefits of this annual vegetable.
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.
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.
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.
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.
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!
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.
This authentic Kerala curry is made with yam vegetables and served with rice or chapati.
For The Curry
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.
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 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.
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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