{"product_id":"yams-5","title":"Yams - #5","description":"\u003cp\u003eYams are nutrient-dense tuber vegetables rich in complex carbohydrates, fiber, vitamins, and minerals, offering various health benefits such as improved digestion, blood sugar control, heart health, brain function, and potential anti-inflammatory and anticancer effects.\u003cbr\u003eNutritional Facts\u003cbr\u003eA one-cup serving (about 136 grams) of cooked yams contains approximately:\u003cbr\u003eCalories: 158\u003cbr\u003eCarbohydrates: 37 g\u003cbr\u003eProtein: 2 g\u003cbr\u003eFat: 0 g\u003cbr\u003eFiber: 5 g\u003cbr\u003eVitamin C: 18% DV\u003cbr\u003eVitamin B5: 9% DV\u003cbr\u003ePotassium: 19% DV\u003cbr\u003eManganese: 22% DV\u003cbr\u003eCopper: moderate amount\u003cbr\u003eYams also contain magnesium, beta-carotene, folate, and antioxidants \u003cbr\u003e3\u003cbr\u003e.\u003c\/p\u003e\n\u003cp\u003e\u003cbr\u003e3 Sources\u003cbr\u003eHealth Benefits\u003cbr\u003e1. Supports Digestive Health and Weight Management\u003cbr\u003eThe high fiber and resistant starch in yams promote gut health, improve bowel regularity, and increase satiety, which may help in weight management \u003cbr\u003eTua Saúde\u003cbr\u003e+2\u003cbr\u003e.\u003cbr\u003e2. Blood Sugar Regulation\u003cbr\u003eYams’ low to medium glycemic index and resistant starch contribute to slower glucose release, helping maintain stable blood sugar levels and potentially improving insulin sensitivity \u003cbr\u003eHealthline\u003cbr\u003e+1\u003cbr\u003e.\u003cbr\u003e3. Heart Health\u003cbr\u003eRich in potassium, manganese, and antioxidants, yams help regulate blood pressure, improve circulation, and support cardiovascular function\u003cbr\u003eDr. Axe\u003cbr\u003e+1\u003cbr\u003e . Fiber in yams also assists in reducing LDL cholesterol and triglycerides \u003cbr\u003eTua Saúde\u003cbr\u003e+1\u003cbr\u003e.\u003cbr\u003e4. Brain Function and Cognitive Support\u003cbr\u003eYams contain diosgenin, a compound that may enhance neuron growth, memory, and overall brain function \u003cbr\u003eHealthline\u003cbr\u003e+1\u003cbr\u003e.\u003cbr\u003e5. Menopause Symptom Relief\u003cbr\u003eThe phytoestrogen-like compounds in yams may improve estrogen levels, potentially easing menopause symptoms such as hot flashes, though evidence from human studies is mixed \u003cbr\u003eHealthline\u003cbr\u003e+1\u003cbr\u003e.\u003cbr\u003e6. Anti-inflammatory and Antioxidant Effects\u003cbr\u003eYams are rich in antioxidants like vitamin C, beta-carotene, and anthocyanins (especially in purple yams), which may reduce inflammation and protect against oxidative stress linked to chronic diseases \u003cbr\u003eHealthline\u003cbr\u003e+2\u003cbr\u003e.\u003cbr\u003e7. Potential Cancer-fighting Properties\u003cbr\u003eAnimal and lab studies suggest that yams’ antioxidants may inhibit tumor growth, though human studies are limited \u003cbr\u003eHealthline\u003cbr\u003e+1\u003cbr\u003e.\u003cbr\u003e8. Skin Health and Aging Prevention\u003cbr\u003eThe antioxidants in yams protect skin cells from UV damage, support collagen production, and may help prevent wrinkles and sagging skin \u003cbr\u003eTua Saúde\u003cbr\u003e+1\u003cbr\u003e.\u003cbr\u003e9. Eye and Bone Health\u003cbr\u003eYams provide beta-carotene (a precursor to vitamin A) supporting eye health and potassium and manganese that support bone strength and metabolic functions \u003cbr\u003eTua Saúde\u003cbr\u003e+1\u003cbr\u003e.\u003cbr\u003eVarieties and Special Notes\u003cbr\u003ePurple yams (Ube): High in anthocyanins, potent antioxidants, support cognitive function, and improve blood sugar control.\u003cbr\u003eYellow and white yams: Rich in fiber, vitamin C, potassium, and manganese.\u003cbr\u003eElephant Foot yam: Recommended for individuals with diabetes due to low glycemic index and fiber content \u003cbr\u003e1\u003cbr\u003e.\u003c\/p\u003e\n\u003cp\u003e1 Source\u003cbr\u003ePreparation Tips\u003cbr\u003eAlways cook yams; raw yams contain compounds that can irritate the digestive system or reduce mineral absorption. Methods include boiling, steaming, roasting, or baking.\u003cbr\u003eBoiling preserves a lower glycemic index compared to baking or frying, which is preferable for blood sugar management.\u003cbr\u003eYams can be added to mashed dishes, soups, stews, baked goods, or eaten as fries and chips \u003cbr\u003e2\u003cbr\u003e.\u003c\/p\u003e\n\u003cp\u003e\u003cbr\u003e2 Sources\u003cbr\u003ePractical Portion Recommendations\u003cbr\u003eGeneral health: 100–200 g\/day (about 1 cup)\u003cbr\u003eFor active individuals or metabolic goals: 200–300 g\/day (1–2 cups)\u003cbr\u003eInclude yams as part of a balanced diet with proteins and vegetables to maximize nutrient absorption and health benefits \u003cbr\u003e1\u003cbr\u003e.\u003c\/p\u003e\n\u003cp\u003e1 Source\u003cbr\u003eIn conclusion, yams are a versatile, nutrient-rich vegetable that can enhance digestive health, support cardiovascular function, promote blood sugar control, aid in weight management, and provide antioxidants for brain, skin, and overall cellular health. Incorporating yams into a diet can be both delicious and beneficial when prepared correctly and consumed in moderation.\u003c\/p\u003e","brand":"5 A's HPS Produce Supply \/ Wholesale Fruit \u0026 Vegetable Distributor","offers":[{"title":"Default Title","offer_id":48417098268913,"sku":null,"price":6.45,"currency_code":"USD","in_stock":true}],"thumbnail_url":"\/\/cdn.shopify.com\/s\/files\/1\/0805\/9165\/1057\/files\/Yams.webp?v=1784237699","url":"https:\/\/5ahpsproducesupply.com\/products\/yams-5","provider":"5 A's HPS Produce Supply \/ Wholesale Fruit \u0026 Vegetable Distributor","version":"1.0","type":"link"}