A series of PresentationByMr. Allah Dad Khan former DG Agriculture Extension KP Province and Visiting Professor the University of Agriculture Peshawar allahdad52@gmail.com

2. Impressive Health Benefits of Yam
A series of Presentation
By
Mr. Allah DadKhan
former DG Agriculture Extension KP Province and
Visiting Professor the University of Agriculture
Peshawar
allahdad52@gmail.com

4. Yams
Yams are starchy tuber vegetables of West
African origin. The yam vegetable has a lot of
ritualism and symbolism associated with itself,
especially in Africa, Asia and Latin America. Yam
belongs botanically to the Dioscoreaceae family,
in Dioscorea genus. They have been cultivated
since 50,000 BC in Africa and Asia. It is one of
the most consumed foods in the world and is a
staple food in South America, Africa, West Indies
and the Pacific Islands

5. yams
• Yams – Sweet starchy tuber that are popular in
African, Carribean and American cookery
• We hope this alphabetical list of vegetables is
of use to you.

6. Yam Nutrition Facts:
Yam is a good source of energy and each 100 grams
contain 118 calories. It is mainly composed of complex
carbohydrates and soluble fiber. It is an excellent source
of B complex vitamins like Vitamin B6, Vitamin B1,
riboflavin, folic acid, pantothenic acid and niacin. It also
contains a good amount of antioxidants and Vitamin C. It
provides around 20% of the required Vitamin C in the
body per 100 grams. It also contains small amounts of
Vitamin A and beta carotene levels. It is a rich source of
minerals like copper, potassium, iron, magnesium,
calcium and phosphorus. 100 grams of yam provides 816
mg of Potassium

7. Good Source of Vitamin B6:
Yam is a good source of Vitamin B6 which is needed by the body
to break down a substance called homocysteine, which can
damage blood vessels walls (4). High levels of homocysteine
can also lead to heart attack despite having low levels of
cholesterol. Thus, having a good supply of Vitamin B6 in the
body is believed to reduce the risk of developing heart diseases.
Potassium is an important component of cell and body fluids and
controls heart rate and blood pressure by countering the
hypertensive effects of sodium. Low intake of potassium-rich
food can also lead to hypertension. Dioscorin, a storage protein
found in yam is known to benefit people suffering from
hypertension. Dioscorin inhabits aniotensin converting enzyme
which therefore leads to increased kidney flow and reduced
blood pressure.

8. Health
Benefits

9. Yam Heals Skin Diseases &
Cures Respiratory Problems:
• Yam has been used as a
traditional medicine in
China, Korea and Japan
since centuries. It
contains allantoin, a cell
proliferate that expedites
the healing process when
applied topically on
ulcers, boils and other
skin diseases. Its
decoction is also known
to stimulate and relieve
bronchial irritation, cough
and other respiratory
problems

10. Yam Supports Female Endocrine
System:
• Yam is particularly useful for
menopausal women. It
contains an enzyme that
provides a natural alternative
to hormonal replacement in
women who have reached
menopause.Wild yam is also
known to support the female
endocrine system. Its root has
been traditionally used in
conjunction with lactation.
Vitamin B6 is an important
supplement for Premenstrual
Syndrome (PMS) in women,
especially the depression that
is triggered by it

11. Yam Source of Antioxidants:
• Yam contains healthy
antioxidants which also
have anti inflammatory
properties. The beta
carotene and Vitamin C in
this tuber work well to get
rid of cancer-friendly free
radicals (6). Free radicals
can damage the body in
reaction with DNA, so the
antioxidants work to reduce
the damage caused by
these free radicals. It is also
an excellent food for those
suffering from arthritis and
asthma.

12. Yam low Glycemic Index:
• Diabetics can eat yam
without worrying about the
rise in blood sugar level.
Glycemic index of a food
reflects the food’s effects on
a person’s blood glucose
level. Fast glucose
absorption is not desirable,
so yam raises the blood
sugar level slowly as
compared to simple sugars
and is therefore highly
recommended as a low
glycemic index healthy food

13. Yam Aids Digestion & Improves
Bowel Habits:
• The dietary fibre
present in Yam reduces
constipation and
decreases bad
cholesterol. It contains
good amount of
potassium which aids in
healthy digestion (8)
and stimulates smooth
muscle contraction in
the stomach for proper
bowel habits.

14. Yam Increases Nutrient
Absorption of the Body:
• Daily consumption of yam
juice can increase
nutrient absorption of the
body (9). It also protects
valuable enzymes
needed by the body for
healthier cells and
maintains the good
condition of the body. By
drinking yam juice, all the
vitamins and nutrients of
it can be easily absorbed
by the body in its liquid
form.

15. Yam Improves Cognitive Ability:
• Yams also have the ability
to increase learning and
memory capacity in the
human brain. According to a
study, people who
consumed yam for 6 weeks
regularly noticed a
significant increase in the
cognitive abilities of the
subject. This is mainly due
to the antioxidant
compound present in yams.
It can also help to cure
Alzheimer’s disease (10)

16. Yam as Cancer Deterrent:
• Yam can also be viewed
as a cancer deterrent
especially of colon
cancer. The dietary fibre
in this tuber prevents
colon cancer by
preventing toxic
compounds in the food
from adhering to the
colon mucosa (11).
Vitamin A in Yam provides
protection from lung and
oral cavity cancer.

17. Yam as a Source of Energy &
Antioxidant:
• Yams contain complex
carbohydrates and fibre
which gradually slow the
rate at which sugars are
released and absorbed in
the mainstream. Being high
in fibre, yam keeps you full
without putting on those
extra kilos. Yams are also a
good source of manganese,
a mineral that aids
carbohydrates metabolism
and is very important for
energy production (12) and
antioxidant defences.

18. Yam as Mediates Metabolic
Functions:
• The vitamins present in
yam mediate various
metabolic functions in the
body. Carotenes are very
essential to convert
Vitamin A in the body.
Vitamin A maintains
healthy mucous
membranes and skin. It
also improves vision.
Vitamin C in yam plays
an important role in anti-
ageing, improves
immunity, wound healing
and bone growth (

19. Yam Helps in RBC Production:
• The minerals present in
Yam also play major roles
in the body. Copper is
very useful for the
production of red blood
cells and improves blood
flow in the body. Iron
further improves the
blood circulation in the
body. Manganese is used
by the body as a co-factor
for the antioxidant
enzyme, superoxide
dismutase

20. Yam Delays Ageing Signs:
• Yam has amazing
anti-ageing benefits. It
contains amazing
skin-friendly nutrients
like beta carotene,
Vitamin C, Vitamin B6
and antioxidants
which can help to
prevent wrinkles and
other signs of ageing

21. Yam Stimulates Collagen
Production:
• It contains a high amount
of antioxidants which
protect the skin from
harsh sun rays and
environmental hazards. It
stimulates the production
of the skin collagen (16)
and brings smoothness
and elasticity to the skin.
Yam also renews
damaged skin and
improves the appearance
of the skin.

22. Yam Promotes Hair Growth:
• Yam is considered as an
excellent source of
natural health promoting
compounds like
antocyanins and beta
carotene. It also contains
Vitamin A which is highly
beneficial for cell growth,
including growth of hair. A
deficiency in beta
carotene can lead to dry,
dull and lifeless hair
which flakes off into
dandruff.

23. Yam Hydrates Scalp:
• Vitamin A in yam helps
to produce and protect
the oil in the scalp. This
will keep the scalp
hydrated and will
prevent hair fall due to
breakage. It will also
keep the mane silky
and shiny. Thus, yam
can help to maintain
hair and a fabulous
scalp (18).

24. Yam Prevents Premature Hair
Greying:
• Yam will also prevent
premature greying as
it contains a good
amount of Vitamin B6
which creates
melanin and gives the
hair its colour

25. Yam Promotes Blood Circulation
In The Scalp:
• Iron in yam helps the
red blood cells to carry
oxygen and promote
blood circulation in the
scalp. Low levels of iron
in the body can lead to
hair loss and baldness
in both men and
women. Thus, regular
consumption of yam will
prevent hair loss and
will promote hair growth
(

26. Yams support eye health
• Yams are rich in beta carotene,
which is converted to vitamin A
inside the body. Vitamin A is
extremely beneficial in
supporting the health of the
eyes and also in reducing the
risks of eye infections. In
addition to vitamin A, yams are
also rich in vitamin C and other
antioxidants that play a major
role in destroying free radicals
and preventing eye disorders
like cataract and age related
macular degeneration.

27. Yam is beneficial for pregnant
women
• There are plenty of benefits of
consuming yam during
pregnancy. Vitamin B6 in this
vegetable helps provide relief
from morning sickness, nausea
and vomiting. It also helps in
preventing low birth weight in
new born babies. The high
levels of antioxidants
help protect the body against
oxidative stress, thus
preventing many diseases.
Yams contain good amounts of
potassium that helps maintain
normal blood pressure levels.
Constipation is main problem
seen in many pregnant ladies

28. Yams boost the immune system
• A healthy immune system is
very important for protecting
your body against microbes,
bacteria, and viruses that
invade the body and
jeopardize your health. The
intake of foods rich in
antioxidants is helpful in
enhancing the health of the
immune system, which in turn
helps ward off diseases and
infections. Yams are packed
with antioxidants like vitamin
C, which strengthens the
immune system by enhancing
the functions of the white blood
cells.