Packed with dietary fiber and heath restorative vitamins, native of Africa, Asia, and the Caribbean, yams ‘Suran’ Jimikand offer some amazing nutritional and health benefits, the details of which are mentioned in the article.
Yam also known as Suran, Jimikand, or elephant foot is a tuberous vegetable. It has a stony and hard appearance. Suran grows under the soil in the form of a tuber and it is rich in nutrients.
Nutritional facts of Yam ‘Jimikand’
As per the United States Department of Agriculture (USDA) National Nutrient Database, 100 gm of suran contains 84.6 cal, 19.2 gm of carbohydrates, 1.5 gm of fiber, 1.5 gm of proteins, 30.8 mg of sodium, 46.2 mg of calcium, 0.6 mg of iron, and 115.4 mcg of vitamin A.
Potential Health Benefits of Yam ‘Jimikand’
1/5. Lowers cholesterol
1. Yam possesses powerful anti-inflammatory properties which lower bad cholesterol.
2. Omega-3-fatty acids present in yam aids in lowering the levels of bad cholesterol while it increases the levels of good cholesterol.
2/5. Control diabetes
1. There are certain compounds in yam which help in regulating blood sugar levels.
2. Suran has a low glycemic index thus, it gradually raises the blood sugar.
3. Some of the contents of yam are known to possess insulin-promoting action.
3/5. Prevents cancer
1. The high content of fibre, Omega-3-fatty acids, and antioxidants present in suran prevents cancer.
2. Compound Diosgenin present in suran is quite effective in preventing the formation of cancerous cells. This content also aids in enhancing the immune system thus, combating cancer formation in the body.
3. Vitamin A present in yam functions as a shield for lung cancer.
4/5. Benefits the skin
1. Yam contains ‘Isoflavones’, which fight various skin problems like pigmentation, the roughness of skin, and sagging.
2. Antioxidants and vitamin C present in yam slow down the ageing process.
3. The allantoin content stimulates the healing process of the skin.
5/5. Other possible Benefits
Suran produces several health benefits, apart from the health benefits mentioned above, it also produces a few more such as reduces weight,treats stress,controls arthritis, reduces the risks of heart attacks, treats haemorrhoids,improves memory and concentration, boosts immunity, helps in balancing oestrogen level, treats gastrointestinal disorders, aids digestion, improves hair quality, enhances brain function, eases symptoms of menopause, and reduces inflammation.
Wild Yam and Bitter Yam can be poisonous and can trigger adverse side affects like nausea, vomiting, headaches and related digestive issues. It is highly recommended to soak and boil the same to reduce the potency.
How to add Yam to the diet?
Suran can be bought as a whole, as flour, powder, or even as a supplement. It can be consumed with or without the skin and can be used to prepare both sweet and savoury dishes. Yam can be fried, baked, steamed, boiled, roasted, and pan-cooked. Some of the ways by which yam can be added to the diet are as follows…
- As yam fries and yam chips.
- Prepare puree.
- As mashed yams.
- Added into baked goods.
- As yam hash,
How to make Yam Fry?
Thoroughly rinse in the water a small-sized yam. Peel the skins off, and rinse again. Cut the yam into thin slices.
Take the yam pieces in a bowl and add 1½ teaspoons of lemon juice, ½ teaspoon of turmeric powder, and 1 teaspoon of Kashmiri red chili powder.
Mix the ingredients thoroughly; ensure that the lemon juice and spice powders have coated the slices.
Add salt to taste and mix well.
Allow the yam slices to marinate for approximately 10 minutes.
Add 3 to 4 tablespoons of fine rava and rice flour in a plate and coat the slices of yam.
Heat 3 tablespoons of oil and fry the suran slices in the hot oil. Fry until golden brown on one side. Then flip over, and fry the second side. Ensure that the yam is evenly cooked on both sides.
Serve the yam fries.