Yam is a plant of Asian and African origin, which has increasingly won the hearts of Brazilians.
Not only because of its taste, but also because of its properties that help to prevent diseases and provide the proper functioning of the body.
It is of the genus Dioscorea and, like the potato , the part consumed is its tuber, rich in starch.
Learn more about food and its benefits.
Contents
Is yam cassava?
No . Despite being visually similar, Yams and cassava are different foods.
The first difference is in relation to the format. While the Yam is small, darker and has a shaggy peel, the cassava is longer, lighter in color and has a fluff-free peel.
In addition, their nutritional properties are also different:
| Property | Raw Yam (100g) | Raw Cassava (100g) |
| Energetic value | 97kcal | 151kcal |
| Carbohydrates | 23,2g | 36,2g |
| Fibers | 1.7g | 1,9g |
| Protein | 2,1g | 1,1g |
Cassava has a higher energy value, fiber and carbohydrates , second only to protein in yams .
What is yam juice for?
Yam is a vegetable that can be used in several gastronomic dishes. However, in addition to its flavor, food serves to keep the body functioning properly, helping to avoid health problems.
The juice form is a good option for those who want to get the benefits of Yam, in a practical and tasty way. It can bring the following benefits:
To the heart
The consumption of Yam juice helps in the prevention of cardiovascular diseases, as it regulates the levels of homocysteine - type of amino acid – in the body.
This substance is formed in the body due to the ingestion of proteins and, when in excess, it is related to the development of problems such as infarction .
Studies indicate that this occurs because the excess homocysteine causes a greater production of bad cholesterol (LDL) which, consequently, causes the accumulation of fatty plaques in the artery wall.
Thus, by reducing the levels of the amino acid, the food helps to protect the heart.
For blood pressure
Drinking can be a good ally in controlling blood pressure.
This is because it is rich in potassium, a mineral that acts by balancing the effect of sodium (one of those responsible for the increase in pressure).
In this way, the consumption of yams can help to regulate the pressure levels inside the arteries.
For the intestine
Because it is rich in fiber, Yam contributes to the proper functioning of the intestine, combating cases such as constipation .
The fibers assist in the development of the fecal cake, promoting better water absorption and increasing its volume. In this way, evacuation is facilitated.
For the immune system
The consumption of yam juice can help to strengthen the immune system.
This is because the food is rich in vitamin C, a nutrient that increases the levels of antibodies in the body, preventing, for example, colds and flu.
For skin and tissues
The skin and tissues also benefit from the consumption of the juice.
It is a source of vitamin C and A, which fight free radicals – molecules capable of damaging healthy cells.
This makes the consumption of the food aids in the prevention of premature aging caused, in general, by these radicals.
For the vision
Yam is good for your eyesight as it has vitamins A and C.
Both have antioxidant properties that fight free radicals, preventing diseases such as macular degeneration, cataracts and night blindness.
For well-being
Because it contains vitamin B6 in its composition, the vegetable juice can help improve mood, as the vitamin stimulates the production of serotonin , a hormone that promotes well-being.
For weight
The fibers present in Yam slow the digestion process of food, which makes the food stay in the stomach longer and provides a feeling of satiety.
This way, the person takes a longer period of time to feel hungry and, consequently, eats less food throughout the day. Thus, indirectly, yams can help with weight loss.
For anemia
The consumption of the drink based on Yam is a good ally in preventing diseases such as anemia , which is often caused by deficiency of iron in the body, an essential mineral for the formation of hemoglobin.
The vegetable, in addition to being rich in iron – which acts in the formation of hemoglobin -, has vitamin C, which helps to improve the absorption of the nutrient.
Thus, its consumption helps in the prevention of the disease.
For fertilization
Yam can also assist in fertilization.
This is because it has in its composition a substance called Diosgenin – phytohormone -, which stimulates the production of female hormones.
In this way, it facilitates ovulation and can be a supplement for anyone who wants to get pregnant.
However, it is always worth talking to your medical team about the consumption of the food to improve fertilization.
For PMS and menopause
Yam juice is a good ally especially for women.
Because of Diosgenin, it helps in the control of progesterone – female sex hormone -, which helps to regulate and decrease the symptoms of PMS and menopause .
For diabetes
Yam can be beneficial in fighting Type 2 Diabetes – when the insulin produced by the body is unable to function properly in the cells of the body.
According to studies, consumption of yam juice can help stabilize blood glucose and insulin.
However, it is worth remembering that it is necessary that the intake of Yam is not done together with other carbohydrates. Otherwise, it can negatively affect glycemic control.
Can you drink raw yam juice?
In general, yes . The idea that the consumption of raw yam is harmful to health, whether in the form of juice or in the midst of gastronomic dishes, has become very widespread. However, the food will not necessarily harm everyone who ingests it.
In reality, the vegetable has a substance called oxalic acid in its composition. When cooking food, this acid loses part of its action and does not cause discomfort to those who ingest it.
When consumed raw, the vegetable preserves the action of this substance, which can cause burning and / or itching in the mucous membranes of the mouth.
However, in general, only people who are sensitive or allergic to food will experience significant effects when consuming it.
In spite of this, it is always worth consulting a doctor (a) responsible in case of discomfort and suspected allergy.
What are the benefits of taking yam juice
Yam is a nutrient-rich food and its consumption can provide several health benefits, helping to strengthen the body as a whole. As it has important vitamins and minerals, its balanced intake with healthy habits can be an ally in the search for quality of life:
- Prevents cardiovascular diseases;
- Controls blood pressure;
- Promotes the proper functioning of the intestine;
- Protects eyesight;
- Strengthens the immune system;
- Prevents premature aging;
- Assists in fertilization;
- Promotes well-being;
- It can help with weight loss;
- Prevents anemia.
It is worth remembering that to obtain the benefits of food in a healthy way, it is necessary to eat in moderation.
Yam juice cures dengue fever?
No . The idea that yam juice helps in the treatment of symptoms and even the cure of dengue has become very popular. This because of its properties and benefits, it is believed that Yam is an ally in the fight against dengue.
Despite this, there are no studies that scientifically prove that drinking eliminates the disease. It is important to follow medical guidelines, rest and maintain hydration so that the body recovers properly.
Yam juice can be incorporated into the recovery phase as part of nutrition, but it does not mean that it helps to cure the disease.
How to consume?
There are several ways to prepare yam juice. Adding other foods can help to strengthen the nutritional value of the drink, in addition to making it tastier. Among the options are:
With coconut water
An alternative to prepare yam juice is with coconut water . In addition to providing a different flavor, coconut water is also very beneficial for health.
To make the juice:
- Cut 2 yams (without peel) into cubes and, in a container, squeeze the juice of 1 lemon;
- Then add the Yam, the lemon juice and 500mL of coconut water;
- Beat the ingredients in a blender until the liquid is homogeneous;
- Remove from the blender and then drink.
With milk
Together with milk, it is also possible to prepare yam in the form of juice.
One preparation option is:
- Cut 1 yam (without peel) into small cubes and add it to a container;
- Add approximately 500mL of milk;
- Beat everything in a blender until smooth.
It is possible to add honey to sweeten or other ingredients, such as cabbage or carrots to complement the flavor.
Harm: Can yam juice hurt you?
Like most foods, yam juice can cause some harm, especially if consumed in excess.
Between them:
- Itching and skin irritation;
- Gastrointestinal problems.
It is important to consult a doctor (a) responsible if there is discomfort after eating the food.
Yam is a versatile food that can be prepared in many ways.
Its properties provide several benefits for those who consume, making it even more special for women, as it helps to eliminate the symptoms of PMS and menopause.
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