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. 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. 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. Chicken Recipes. Yam porridge – cut yam into 1 inch cubes. It contains Folate which is absolutely necessary for the brain and the central nervous system. and also contains dietary fiber, protein, and fats. Yam has no much side effect as long as you consume it in moderate amount. 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. Iyan, called pounded yam in English, is similar to mashed potatoes but all mashed and completely smooth with no yam chunks left. Yam is a carbohydrate-rich, staple tuber vegetable, with many therapeutic properties. Home » Health Benefits and Side Effects of Pounded Yam » health benefits of Pounded Yam. Its extract also helps to relieve chronic inflammatory disease, chest tightness and shortness of breath. Vitamin C also helps smoothens the skin and improves hair texture, due to collagen it contains. It reduces hormonal imbalance in the female endocrine system and helps to stimulate the ovulation substance that can help boost fertility. 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. 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. If you are new to this to this food, I’ll explain. 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. 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. Read Also: CAUSES AND SOLUTIONS OF EGG GLUT IN EGG PRODUCTION. Introducing “Agric4Profit Cocoa Farm Set-Up”. Calories, carbs, fat, protein, fiber, cholesterol, and more for Iyan Pounded Yam (Golden Tropics). Vitamin C in yam has some important roles in anti-aging, immune function, wound healing, and bone growth. The healthiest option in the list … 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? it is very delicious and also very popular. Frequent consumption of yam during pregnancy also helps to prevent birth defect which is caused by a lack of red blood cells. So you see, food especially real natural food has become an important component of great health. It also provides good amounts of fiber, potassium, manganese, and metabolic B vitamins. Boil these cubes in watery tomato sauce, spices and dried fish. When cooked, the peel will fall off. The prevalent consumption of wheat across the country has clearly shown that in the absence of knowledge, people can accept poison as therapy. Notify me of follow-up comments by email. Most folks outside the shores of Nigeria are yet to completely grasp the idea behind pounding yam. 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. Helps to Reduce Menstrual Pain for women 7. Besides the water used in cooking the yam no other ingredient is added making it very healthy. Pounded Yam. Brief History on the Benefits of Pounded Yam 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. High intake of vitamin B6 has also been shown to reduce the risk of heart disease. Fresh tubers, however, available in plenty by August when their annual harvest season begins, markingthe end of the rainy season in Western Africa. 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. Yams are well-known for their health benefits. 1. Yam is a good source of potassium, a mineral that helps to control blood pressure. 7. In the supermarkets, generally one can come across, small cut sections of yam wrapped in thi… 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. Yam is a good source of carbohydrate, it contains 356.25 calories, 80kg carbohydrates, 0.8g fat and 7g proteins per 100g. 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. You eat food in order to live! Want to use it in a meal plan? Rich in Carbohydrate 8. It takes only minutes to cook in boiling water and produces a soft, warm ball (rather like a large dumpling). Boiled yam can be pounded into a stodgy mash that is often served as a dumpling with stews. African Dishes . Rich in Antioxidants 10. The carbohydrate also helps in breaking down fatty acids and the prevention of ketosis. Home; Recipes. Read Also: Reasons why Amala (Yam Flour) is good for you. Pounded yam is a classic Nigerian staple food. Check out this recipe from Spruce Eats. 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. Yam is essentially good for pregnant women as it contains many nutritional elements that is good for the baby and the mother as well. Centuries ago, Hippocrates, the father of modern medicine made this great statement saying "Let your food be your medicine, and your medicine, your food". Eating yam is therefore ideal for preventing hypertension. 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. Being a good source of complex carbohydrates, consuming yam promotes energy in the body. True, but why you should you not expect a lingering taste remaining behind while your digestive juices go to work after a meal? We cut out a morsel from the meal, then we form an indentation on it with the thumb. Wild yam extracts are also suitable for use in skincare products due to their anti-inflammatory properties . 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. Health Benefits; Nigerian Food Benefits; Shop; Search. What’s not so clear is that the starch is also from cassava. A Good Source of Energy 2. Considering its nutritional content, yam tuber is rich in essential nutrients such as carbohydrates, protein, fiber, vitamins, and minerals. 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. Apart from been rich in fibre, protecting the bowel against diseases like diverticulitis, it is a great source of vitamin … Pounded Yam. 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Also, this is not just about my long-lost love – Afia Efere, it this is about a wonderful recipe that should cut across globally. Made from Millet Calories: 378 Yam and yam flour has amazing anti-aging benefits. How to Cook Couscous : Step by Step to Make It Tasty. Read Also: Yam Flour Production and Packaging. Pounded is quite similar to mashed potatoes but it has as more doughy consistency. Very Good for Pregnant Women 5. The presence of vitamin C provides the body with the necessary things needed to fight against some common diseases. Yam is a good source of B-complex group of vitamins ie vitamin B6. 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 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. 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. It also contains about 5 g of fiber, 19 mg of calcium, and 17 mg of vitamin C . Friday, November 13, 2020 Nigerianfoodies.com. The calcium content is essentially good for pregnant women as it helps in developing the fetus. Oct 19, 2016 - Do you love eating African dishes like Pounded Yam but are daunted by the process of making pounded yam dishes yourself? 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. 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. Is Pounded Yam Healthy? Yams contain some enzymes that help to nourish and balance some hormones that no function in the body of menopausal women. Yam is the common name for some plant species in the genus Dioscorea (family Dioscoreaceae) that form edible tubers. Copyright ©2020 Agric4profits.com. Read Also: YAM FARMING – HOW TO START YAM FARMING (BEGINNERS GUIDE). September 10, 2020 admin Comments Off on health benefits of Pounded Yam. 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. Reference: https://www.finelib.com/about/nigeria-food-produce/nutritional-and-health-benefits-of-yam-tubers/219. 6. It’s all death by carbs all the way. I like it best when it is served with egusi soup. It is also the best food to eat for those suffering from asthma and arthritis. Head to the diet generator and enter the number of calories you want. In Africa, it is known as fufu. Nigerian Foods. It contains amazing skin-friendly nutrients like beta carotene Vitamin C, Vitamin B6, and antioxidants which can … 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. Nigerian Foods. 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. Homemade Chicken Nuggets Recipe : Easy Way To Make It Crispy. Yam is highly rich in carbohydrates and contains a lot of fiber which provides energy in the body and regulation of blood glucose. (Fried food is never advised). 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. If you have any condition that might be made worse by … Here are some recipes and dishes you can make with your Fufu Magic!. Nutritional Value Of Pounded Yam. Yam is made into a dough and eaten alongside warm dishes like stews, soups and curries. Yams can be found in Africa, and also in the Caribbean. 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. 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. In its original form which is the form that involves pounding of yam by some machine, pounded yam is healthy. HEALTH BENEFITS OF POUNDED YAM WITH WHATEVER SOUP YOU CHOOSE. VERDICT: very high in calories and not good for weight loss. Supplementing your food with yam can help you stay fit since it is not fattening. 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. What are the Health Benefits of Cashew Nuts? 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. The lack of vitamin B6 and hormonal imbalance after menopause could lead to depression. A new yam festivalcelebrated with great fervor as symbolism to fresh crop and availability of fresh food inabundance all over Nigeria and Ghana. Enjoy your favorite traditional African dishes with Fufu Magic, the all-in-one kitchen appliance that mixes, cooks, heats, and pounds traditional African cuisine. The tubers themselves, also called "yams", come in a … Pounded yam is one of the many yam recipes in Nigeria. 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, … POUNDED YAM. Source of Brain Functioning 9. Pounded yam is one of the most important foods in Nigeria. 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. What are the health benefits of Quail Eggs? 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. Pounded Yam – First boil yam with the skin on. You can see full details of how to prepare yam flour here at the pounded yam recipe section. Carbohydrates, for example, are turned into energy to fuel different organs in the body. 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. 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I like it best when it is served with egusi soup. Yams can be available in the markets year-round. 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. (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. 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. All Rights Reserved. Dawa. Yam is harvested at maturity, boiled till soft and edible. 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. Centuries ago, Hippocrates, the father of modern medicine made this great statement saying “Let your food be your medicine, and your medicine, your food”. Enter your email address below to get new post notifications and updates by email... Let's keep in touch! Pounded yam (Dioscorea spp.) 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 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.