Health and Me

Aarushi Bhadury

This Unexpected Vegetable Can Help Prevent Cancer And Heart Disease

(Credit-Canva)

Vegetables are nature’s shields! They help us keep our bodies healthy and shield us from diseases. While you can consume them raw in salads, people have their own ways of cooking these foods to either maximize nutrient value or taste. There are many superfoods that we are aware of, while there are others who are specific to a culture. This particular superfood has shown itself to be very useful, not just as an ingredient but also as a preventive measure for cancer and heart diseases. Studies show that Yams are a great way to build your immune system, even against the strongest enemies. Many people often get confused between sweet potatoes and yams. If you love sweet potatoes, you probably like yams too, right? While many people think they're the same, that's a common misconception. What we often call "yams" in American grocery stores are actually a variety of orange-fleshed sweet potato. True yams are quite different. They have rough, brown skin, white insides, and aren't even related to sweet potatoes beyond being tubers. Despite the naming confusion, both true yams and sweet potatoes offer significant health benefits. 

<h2>Antioxidant Power for Cancer Prevention </h2>

Like sweet potatoes, yams are packed with antioxidants, some of which may have cancer-fighting properties. A 2002 study in Planta Medica found that the mucilage which is the soft inside of yams has strong antioxidant properties. Another study, published in <span>Preventative Nutrition</span> and Food Science in 2014, showed that a yam-rich diet significantly reduced tumor growth in the colons of rodents. The researchers believe that the yams' antioxidant and anti-inflammatory effects contributed to this positive outcome, suggesting that yams might help prevent colon cancer and potentially other cancers. It's important to remember that more research is needed to confirm these findings in humans. While eating yams is a healthy choice, it doesn't guarantee cancer prevention, especially if there's a family history. 

Yams are an <span>excellent source of potassium</span>, providing nearly 20% of the recommended daily value in just one cup. Potassium plays a vital role in heart health by helping to lower blood pressure, which reduces the risk of stroke and other cardiovascular diseases, according to a 2013 study in <span>Advances in Nutrition</span>. However, it's important to watch your salt intake when consuming potassium-rich foods like yams, as too much salt can counteract the benefits. Yams also contain diosgenin, a plant-based estrogen. A 2019 study in Diabetes, Metabolic Syndrome, and Obesity found that diosgenin lowered cholesterol levels, including the "bad" LDL cholesterol, in mice. While more research is needed to determine if this effect occurs in humans, maintaining healthy cholesterol levels is crucial for heart health. 

<h2><span rel="noindex">Healthy Ways To Prepare Yams</span> </h2>

In different counties, people have different ways to enjoy yams. In the African subcontinent, many people use yams to make Fufu, which is enjoyed with curry of sorts. Here are some ways you can prepare yams for your consumption and not lose its nutritional properties. 

Roasting yams brings out their natural sweetness and creates a caramelized exterior. Peel and chop yams, toss with olive oil, herbs, and spices, then roast until tender. This method requires minimal added fat and preserves the yams' nutrients. 

Boiled and mashed yams are a classic side dish. Boil chopped yams until tender, then mash with milk (or plant-based milk), a touch of butter (or olive oil), and seasonings. Mashing is a good option for softer textures, and using milk adds calcium. 

Baked yams are a satisfying and healthy meal or snack. Wash and <span>prick yams</span>, then bake until tender. Top them with healthy additions like salsa, black beans, or Greek yogurt. Baking preserves the yams' nutrients and fiber, and healthy toppings boost their nutritional value. 

<h4>Grilling</h4>Grilled yams add a smoky flavor and are great for kebabs or veggie burgers. Slice yams into thick planks, brush with olive oil and seasoning, then grill until tender and slightly charred. Grilling is a low-fat cooking method. 

Yams add creaminess and nutrients to soups and stews. Chop yams and add them to your favorite recipe; they will soften as they cook. Incorporating yams into these dishes increases their fiber and nutrient content. 

Health Conditions A-Z

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Vegetable Prevent Cancer And Heart Disease

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Vegetables are nature’s shields! They help us keep our bodies healthy and shield us from diseases. While you can consume them raw in salads, people have their own ways of cooking these foods to either maximize nutrient value or taste. There are many superfoods that we are aware of, while there are others who are specific to a culture. This particular superfood has shown itself to be very useful, not just as an ingredient but also as a preventive measure for cancer and heart diseases. Studies show that Yams are a great way to build your immune system, even against the strongest enemies. Many people often get confused between sweet potatoes and yams. If you love sweet potatoes, you probably like yams too, right? While many people think they're the same, that's a common misconception. What we often call "yams" in American grocery stores are actually a variety of orange-fleshed sweet potato. True yams are quite different. They have rough, brown skin, white insides, and aren't even related to sweet potatoes beyond being tubers. Despite the naming confusion, both true yams and sweet potatoes offer significant health benefits. Antioxidant Power for Cancer Prevention Like sweet potatoes, yams are packed with antioxidants, some of which may have cancer-fighting properties. A 2002 study in Planta Medica found that the mucilage which is the soft inside of yams has strong antioxidant properties. Another study, published in Preventative Nutrition and Food Science in 2014, showed that a yam-rich diet significantly reduced tumor growth in the colons of rodents. The researchers believe that the yams' antioxidant and anti-inflammatory effects contributed to this positive outcome, suggesting that yams might help prevent colon cancer and potentially other cancers. It's important to remember that more research is needed to confirm these findings in humans. While eating yams is a healthy choice, it doesn't guarantee cancer prevention, especially if there's a family history. How Does It Help Your Heart? Yams are an excellent source of potassium, providing nearly 20% of the recommended daily value in just one cup. Potassium plays a vital role in heart health by helping to lower blood pressure, which reduces the risk of stroke and other cardiovascular diseases, according to a 2013 study in Advances in Nutrition. However, it's important to watch your salt intake when consuming potassium-rich foods like yams, as too much salt can counteract the benefits. Yams also contain diosgenin, a plant-based estrogen. A 2019 study in Diabetes, Metabolic Syndrome, and Obesity found that diosgenin lowered cholesterol levels, including the "bad" LDL cholesterol, in mice. While more research is needed to determine if this effect occurs in humans, maintaining healthy cholesterol levels is crucial for heart health. Healthy Ways To Prepare Yams In different counties, people have different ways to enjoy yams. In the African subcontinent, many people use yams to make Fufu, which is enjoyed with curry of sorts. Here are some ways you can prepare yams for your consumption and not lose its nutritional properties. RoastingRoasting yams brings out their natural sweetness and creates a caramelized exterior. Peel and chop yams, toss with olive oil, herbs, and spices, then roast until tender. This method requires minimal added fat and preserves the yams' nutrients. Boiling and MashingBoiled and mashed yams are a classic side dish. Boil chopped yams until tender, then mash with milk (or plant-based milk), a touch of butter (or olive oil), and seasonings. Mashing is a good option for softer textures, and using milk adds calcium. BakingBaked yams are a satisfying and healthy meal or snack. Wash and prick yams, then bake until tender. Top them with healthy additions like salsa, black beans, or Greek yogurt. Baking preserves the yams' nutrients and fiber, and healthy toppings boost their nutritional value. GrillingGrilled yams add a smoky flavor and are great for kebabs or veggie burgers. Slice yams into thick planks, brush with olive oil and seasoning, then grill until tender and slightly charred. Grilling is a low-fat cooking method. Adding to Soups and StewsYams add creaminess and nutrients to soups and stews. Chop yams and add them to your favorite recipe; they will soften as they cook. Incorporating yams into these dishes increases their fiber and nutrient content. 