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26 shocking health benefits of purple yam

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Discover the 26 shocking health benefits of purple yam.

The purple yam is one of the varieties of yam that can be found all over the world, until today there are more than 600 varieties of yam that can be found all over the world.

Unlike sweet potatoes in the genus Convolvulaceae, sweet potatoes come from the genus Dioscoreae, which is much closer to lilies than any other vegetable.


Yam is native to Africa and Asia, and the most popular variety of yam is white yam (Dioscoreae rotundata), which has a firm, white flesh texture.

Compared to white yam, purple yam (Dioscoreae alata) is much more popular in Asia because it has a beautiful purple color. Another popular name for purple yam is water yam.

Many studies claim that some varieties of yams are a great substitute for the carbohydrates in rice or whole grains.

Surely you have known that carbohydrates could cause some conditions such as diabetes and weight gain due to the high concentration of glucose contained in carbohydrates, but still avoiding them is not the solution because no matter what, your body needs carbohydrates to produce energy.


That is why those who are struggling to find a solution to this problem are beginning to change their diet into yams.

Speaking of sweet potatoes, most people always mistake them for sweet potatoes and taro, especially purple sweet potatoes, whose meat texture is very similar to purple sweet potatoes.

However, they do not come from the same family and are very different from each other.

Also, compared to purple sweet potatoes, you could get more health benefits of purple sweet potatoes, as although it is the great source of carbohydrates, it is quite low in calories and high in fiber.


Nutritional value of purple yam

Like any other variety of yams, purple is also rich in carbohydrates and dietary fiber.

Therefore, it is a perfect substitute for some staples such as potatoes, rice, and cereals.

However, as mentioned above, instead of being eaten as a staple, such as vegetables, purple yam is mainly found in desserts.

Serving size: 100 grams


• Calories 118 Kcal

• Water 69.6 g

• Energy 118 Kcal

• Protein 1.53 g – 3%.


• Total fat 0.17 g – 0.5%.

• Carbohydrates 27.89 g – 21%.

• Dietary fiber 4.1 g – 11%.



• Vitamin B1 – Thiamine 0.11 mg – 9%.

• Vitamin B2 – Riboflavin 0.03 mg – 2%.

• Vitamin B3 – Niacin 0.55 mg – 3%.

• Vitamin B5 – Pantothenic acid 0.31 mg – 6%.


• Vitamin B6 – Pyridoxine 0.29 mg – 22%.

• Vitamin B9 – Folate 23 µg – 6%.

• Vitamin C – Ascorbic acid 17 mg – 19%.



• Calcium 17 mg – 2%.

• Iron 0.54 mg – 7%.

• Magnesium 21 mg – 5%.

• Phosphorus 55 mg – 8%.


• Potassium 816 mg – 17%.

• Sodium 9 mg – 0.6%.

• Zinc 0.24 mg – 2%.

• Copper 0.18 mg – 20%.


• Selenium 0.7 µg – 1%.

26 Health Benefits of Purple Yam

To know more about purple yam, below you will find the list of purple yam health benefits that you should know about and which could be the reasons why you should add purple yam to your daily diet.

1.- Promotes healthy digestion

It contains a fairly high amount of dietary fiber, so it would be great for digestion by improving bowel movements and binding unnecessary properties that are eliminated from the digestive system.

2.- Help for constipation

By having healthy digestion, your bowel movement will improve significantly and you could say goodbye to constipation forever.


Not just constipation, more digestive conditions like hemorrhoids and diarrhea could be treated as well.

3.- Improves blood circulation

As rich in minerals, especially potassium, purple yam is excellent for improving blood circulation.

Excellent blood circulation ensures the optimal distribution of nutrients and oxygen for a healthy metabolism.

4.- Prevents the accumulation of blood clots

One of the natural compounds found in purple yam is anthocyanin, responsible for preventing the accumulation of blood clots in the veins and arteries to improve healthy blood circulation.


5.- Control the cholesterol level

As rich in fiber, purple yams may help bind “bad” cholesterol and remove it from your body.

Also, as it is rich in beta-carotene, it could help ensure optimal production of a ‘good’ cholesterol level.

6.- Source of carbohydrates

If you are looking for a healthier replacement for other staples like rice or potatoes, you could add purple yam as the alternative because it is rich in carbohydrates, which is the main source of energy.

7.- Contains antibacterial agents

Blueberries are types of berries that are rich in antibacterial agents.


However, according to some studies, the antibacterial agents found in purple yams are 3 times higher than blueberries.

8.- Natural remedy for asthma

Asthma is not an easy disease to treat, but some studies have shown a connection between consuming purple sweet potatoes and reducing asthma symptoms.

9.- Low in calories

The calories found in this yam are quite low compared to other staples. That’s why as a source of energy, purple yam is a great substitute for staples like potatoes and rice, which are high in calories.

10.- Excellent for weight loss

There are a few factors that make purple yam great for weight loss.


First, it is rich in fiber to promote healthy digestion.

Second, it is low in calories to prevent weight gain. Third, it is an excellent source of energy.

11.- Contains anticancer agents

As rich in antioxidants that could act as anticancer agents, purple yam is excellent for preventing the development of cancer cells.

In addition, it also contains iodine and selenium, which is great for defeating cancer cells.


12.- Source of antioxidants

Purple yam contains some powerful antioxidants that are even higher in quantity than blueberries.

Since antioxidants are important in fighting free radicals, adding them to your daily diet is highly recommended.

13.- Build cells and tissues

The reason purple yam is great for building cells and tissues is that it is also an excellent source of protein.

14.- Excellent source of protein

As an excellent source of protein, purple yams could be great food for vegetarians who cannot get protein from meat.


15.- Excellent for the heart

It is common knowledge, foods high in potassium are great for the heart and purple yams are not only high in potassium but also low in sodium and calories.

16.- Natural source of vitamin A

Vitamin A and beta carotene are a perfect combination of purple sweet potatoes and those two nutrients are essential for the human body.

17.- Essential for growth and development

As rich in calcium, purple yams are essential for the growth and development of children. Also, the purple color will make children love them more.

18.- Help with vision problems

Not only is it great for children, but purple sweet potatoes are also recommended as a diet for the elderly because the beta-carotene found in purple sweet potatoes may slow cognitive decline in the elderly.


19.- Healthy foods for patients with diabetes

So low in calories and sugar but quite high in carbohydrates, purple sweet potato is a portion of healthy food for diabetic patients.

It could be the source of energy, while dietary fiber will make sure there is no sugar spike.

20.- Promotes healthy skin

As quite rich in vitamin C and vitamin E, surely purple sweet potatoes are also great for the skin. Antioxidants will ensure optimal skin cell regeneration to promote healthy skin.

21.- Contains anti-aging properties

Antioxidants not only protect your skin from the inside by fighting free radicals that could cause cell degeneration, but they also protect your skin from the harmful effects of UV rays because they could act as a natural sunscreen.


22.- Ideal for hair

Not just for your skin, purple sweet potatoes are great for your hair, too. It promotes healthy hair growth and significantly prevents hair loss.

23.- Prevents osteoporosis

As rich in minerals as calcium and manganese, surely purple yam is the natural solution to prevent osteoporosis.

This condition is likely to occur in senior years, so add purple sweet potatoes right now to protect your future.

24.- Immunity booster

Vitamin C is an excellent immunity booster. In addition, purple sweet potatoes are very tasty and excellent foods to consume during illness, even for children to speed up the recovery process.


25.- Good for human reproduction

Vitamin A and beta-carotene are the reasons why purple yam is good for reproduction. Beta carotene promotes stronger and healthier sperm.

26.- Recommended for pregnant women

Purple yam is also an excellent source of folate, making it quite safe for pregnant women as long as it is consumed in moderate amounts.

Side effects of purple yam

When it comes to the list of purple yam health benefits, the list is probably endless, but before I start counting again, maybe finding some purple yam side effects is highly recommended in this matter to make sure. you’re just getting all the benefits and avoiding all the inverted effects of the purple yam.

The allergic reaction can occur with symptoms such as headache and nausea, although the case is very rare.


As rich in vitamin A, too many sweet potatoes and too much vitamin A could be toxic to your body. Therefore, it is better to consume it only in moderate amounts.

The beta-carotene found in purple yam is great for pregnancy, but too much of it could be harmful to the fetus.

Those with kidney problems should completely avoid purple yam because it is very rich in minerals and protein.

Although purple yam is well known as a vegetable, today it is widely used as the main ingredient from the main dish to dessert and is mainly found in desserts.


There are a host of desserts that can be found made from purple sweet potatoes, ice cream, muffins, cookies, and Swiss rolls.

However, the most valuable of the purple sweet potatoes is starch.


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