Pounded yam, also known as Iyan in western locations of Nigeria, is a yam recipe made by boiling the yam and then pounding it with a mortar and pestle until it stretches out like a dough. It is one of the popular healthy swallows in Nigeria.
Pounded yam is used to eat delicious Nigerian soups such as Egusi soup, ogbono soup, okra soup, and oha soup.
Yam, botanically known as Dioscorea, are a type of tuber vegetable that is native to Africa, Asia, and the Caribbean. A 100g yam offers 356.25 calories, 80 kg carbs, 0.8 g fat, and 7 g protein. The food can be used with any sort of soup and is excellent for those who desire to gain weight.
Eating pounded yam has a lot of health benefits, some of them are listed below:
1. Great source of energy
Yam contains a high percentage of carbs, making it a useful source of energy. Dietary fibre in yam improves digestion and prevents constipation. Eating pounded yam can also help to lower the negative effects of obesity and diabetes.
2. Supplies the body with necessary minerals
The consumption of pounded yam provides the body with essential minerals such as potassium, which keeps blood pressure in check, iron, which improves the production of blood. Pounded yam also contains copper, folate and manganese.
3. Perfect for pregnant women
Yam is particularly beneficial to pregnant women since it includes numerous nutritional ingredients that are healthy to both the baby and the mother. Pregnant women who eat pounded yam can take advantage of folate, a nutrient that is essential for the human brain and Central Nervous System (CNS).
Yam contains elements like iron, which help pregnant women with morning sickness including nausea and vomiting. It also helps to strengthen the bones, which is crucial for foetus growth.
Eating pounded yam during pregnancy also aids in the prevention of birth defects caused by inadequate red blood cells. Calcium in yam is also beneficial to pregnant women since it aids in the development of the foetus.
4. Good for lowering blood pressure
Yam contains the highest level of potassium, along with folate and other nutrients, which subsequently reduces hypertension and regulates the blood vessel for healthy blood flow. It is recommended that regular consumption of yam is beneficial to the body since it regulates the heart rate.
5. Good source of antioxidants
Pounded yam has antioxidant such as vitamin C. It helps the body to fight infection and eliminates malignant cells that creates free radicals. It’s also the ideal food for individuals with arthritis or asthma.
6. Reduces inflammation
Anti-inflammatory foods, such as yams, can help in reducing chronic inflammation. Numerous animal studies have observed that powdered yam can help reduce inflammation related to several illnesses, such as colon cancer, irritable bowel syndrome (IBS), and stomach ulcers.
7. Boosts brain function
Diosgenin, a unique compound found in yams, has been found to enhance neuron growth and boost brain function. Some animal studies have also stated that diosgenin has also improved memory and learning abilities in mice.
Bottom Line
You can greatly influence your body’s intake of nutrient by including pounded yam to your diet. Pounded yam is a great source of mineral and vitamins. It is also great for women during pregnancy as it helps to lower blood pressure and supply the fetus with the necessary nutrients.
There are many other health benefits of pounded yam. Women can eat pounded yam to reduce menstrual cramps. This incredible food is also a great source of vitamin B6, which is a good supplement for menopause. Also, if you’re looking to proper manage your digestive system and balance your bowel movement, then the antioxidants in yam can do the job perfectly.
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