Yam and egg are a delicious food combination. It is a popular food combo that is eaten in Nigeria and many parts of the world. The eggs are usually fried or made into egg sauce and eaten with boiled or fried yam.
Many people who eat yam and egg have often wondered if there are any benefits in eating these two foods together. The answer is yes, and there are many health benefits of yam and egg. They are both highly nutritious and versatile and can benefit your health in many ways. This article will discuss the nutritional value and health benefits of yam and egg as a food combo.
Nutritional Value of Yam and Egg
Both yam and egg are loaded with essential nutrients and vitamins.
First of all, yams are rich in carbohydrates and fiber but low in protein and do not contain fat. It is also rich in vitamin C, folate, thiamine, and vitamin B5. Yams are typically high in copper, potassium, manganese, and magnesium.
Eggs are rich in vitamin A, vitamin B5, vitamin B12, vitamin B2, and folate. They also contain some minerals such as selenium, phosphorus, calcium, and zinc.
Health Benefits of Yam and Egg
1. Improves good cholesterol levels
Both yam and egg contain nutrients that help to improve the good cholesterol in the body.
Yams are a good source of fiber which helps to reduce blood cholesterol and the chance of developing heart disease. They also do not contain any fat, which means that they can’t increase the cholesterol in the body.
Eggs, on the other hand, have been said to increase the “good” HDL cholesterol levels in the body. Several medical studies have claimed that eating eggs is an excellent way to increase HDL, which reduces the risk of heart disease, stroke, and other health problems.
2. Strengthens eye health
Eating yam and egg can also help with strengthening eye health ad vision. Vitamin A (retinol, retinoic acid) is a nutrient important to vision. It protects your eyes from night blindness and age-related decline.
Yams contain a decent amount of vitamin A, while eggs are also great sources of vitamin A.
Egg yolks, in particular, contain large amounts of both lutein and zeaxanthin. These are two powerful antioxidants that accumulate in the retina of the eye. Consuming foods rich in these nutrients can significantly lower the risk of cataracts and macular degeneration.
3. Good for pregnant women
Yam and egg are decent sources of folate. Research shows that eating foods that contain folate while pregnant may help prevent birth defects, including serious neural tube defects such as spina bifida. Since both yam and egg are moderate in folate, eating them together is a great way to get enough folate in your body.
4. Rich in antioxidants
Yams are rich in many powerful antioxidants, such as vitamin C, which can boost your immune system and prevent the formation of harmful free radicals. Many other medical studies have stated that yams contain several antioxidants that may have anticancer properties.
Meanwhile, eggs are also a cheap healthy antioxidant source. A 2011 study from the University of Alberta found out that egg yolks contained two amino acids, tryptophan, and tyrosine, which have high antioxidant properties. These antioxidants could help in the prevention of cardiovascular disease and cancer.
5. Can help with losing weight
Adding yam and egg to your diet is not a bad idea if you are trying to lose weight.
Yam contains 158 calories in a cup, which makes it an excellent low-calorie food to eat when you’re trying to lose weight. Furthermore, the natural fiber present in yams helps to slow down the rate your body processes sugar and reduces the craving for food.
Like yams, eggs are equally good at making you feel full and eat fewer overall calories. Eggs are a high-protein food, and protein can help increase satiety or feeling of fullness. In addition, eggs are low in calories. One boiled egg contains 77 calories.
Therefore, eating a combination of yam and eggs can help you lose weight.
Yam and egg are not just a delicious food combination, but it is also very healthy. The health benefits of yam and egg include improving cholesterol levels, eye health, and supporting weight loss.
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