Yam is a good source of energy; 100 g provides 118 calories. It mainly composed of complex carbohydrates and soluble dietary fiber. Together, they raise blood sugar levels rather very slowly than simple sugars and therefore recommended as low glycemic index healthy food. In addition, dietary fiber helps reduce constipation, decrease bad (LDL) cholesterol levels by binding to it in the intestines and prevent colon cancer risks by preventing toxic compounds in the food from adhering to colon mucosa.
The tuber is excellent source of B-complex group of vitamins. Provides adequate daily requirements of pyridoxine (viamin B6), thiamin (vitamin B1), riboflavin, folic acid, pantothenic acid and niacin. These vitamins mediate various metabolic functions in the body.
Fresh root also contains good amounts of anti-oxidant vitamin, vitamin-C. Provides about 29% of recommended levels per 100 g. Vitamin C has important roles in anti-aging, immune function, wound healing, bone growth.
They contain small amounts of vitamin-A and beta-carotene levels. Carotenes convert to vitamin A in the body. These compounds are strong antioxidants. Vitamin A has many functions like maintaining healthy mucus membranes and skin, night vision, growth and protection from lung and oral cavity cancers.
This tuber is indeed one of the vegetable rich sources of minerals like copper, calcium, potassium, iron, manganese, and phosphorus. 100 g provides about 816 mg of Potassium. Potassium is an important component of cell and body fluids, which helps controlling heart rate and blood pressure by countering hypertensive effects of sodium. Copper is required in the production of red blood cells. Manganese is used by the body as a co-factor for the antioxidant enzyme, superoxide dismutase. Iron is required for red blood cell formation.