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Water yam health benefits are numerous. Water yam is scientifically known as Dioscorea alata. It’s a tuberous root vegetable that originated from the tropical region of Asia, Africa and Caribbean. Water yam can be found in white, purple, and pink colors. It is low in sodium. It contains vitamin A,B,C, and E. It is high in potassium, calcium, phosphorus, magnesium, copper, manganese and dietary fiber. It is also a source of complex carbohydrate. Nigeria produces 70% of the world water yam. In Nigeria water yam is called various names (Isi ovuna in Idoma; Dem pwen in Berom; Arunfanfan, isu ewura in Yoruba; Agbo tsabagu in Tiv; Akenodo in Urhobo; Wura in Nupe; Igiorua, Udin in Edo; Bakar dooyaa, Jikin mukum, Sakataa in Hausa; Abire in Ibibio; Ji-m Bala, Ji-abana, Ngbede, Onoko in Igbo; Iyo ru buru in Ijo-Izon).

Water Yam Health Benefits

Credit: how.ng

In this write you’ll come across:

  • Water yam health benefits and
  • How to prepare water yam.



(1) Regulate Blood Sugar Levels: 

Water yam has a low glycemic index. Water yam is a starch vegetable that contains dietary fiber. It also contain complex starch that’s gradually released and slowly absorbed into the blood stream. This help in maintaining normal blood glucose levels which makes good diet for diabetics.

(2) High Fiber Content:

Another water yam health benefits is that is a good diet for people that suffer from pile and constipation. It contains dietary fiber that soften stools. This make it easy for bowel movement. It also prevent indigestion and irritable bowel syndrome (IBS).

(3) Lower Blood Cholesterol:

According to International Food Research Journal, modified water yam flour had the potence in lowering blood cholesterol, LDL, and triglyceride levels. This show it has hypocholestorololemic effect as a result of it resistance starch and dietary fiber content.

(4) Reduce Inflammation:

Antioxidants in water yam may help reduce chronic inflammation. Eating anti-inflammatory foods like water yam will assist you in the management of chronic inflammation. Chronic inflammation is associated with an increase risk of health conditions such as heart diseases, obesity and diabetes.

(5) Healthy Eye Sight:

Water yam contains vitamin A, C, and E that enhance healthy vision. It boosts the immune system. It lower your chances of macular degeneration that can result in blindness.

Don’t stop reading now….

(6) Lower Blood Pressure:

When it comes to the prevention and management of hypertension.  Water yam is vital. Water yam is heart friendly food. It contains potassium, magnesium and calcium. It is also low in sodium. Water yam lowers both the systolic and diastolic readings. In other words, it lowers high blood pressure.

(7) Brain Health:

Water yam is high in potassium mineral that enhance the brain function. Potassium regulate nerve activity of the brain.

(8) High in Antioxidants:

Water yam health benefits is that fresh water yam contains high levels of vitamin C and antioxidants. Vitamin C destroy free radicals. It prevents skin cell damages that result in dark spots and wrinkles. It also regenerates damaged skin, produces collagen and making the skin smooth and elastic.  Apart from the one mentioned, water yam health benefits are allantoin  that speed up healing when topically applied on abscesses and boils 

(9) Good for Obese People:

Water yam is rich in dietary fiber. It is low in calories. It contains complex starch that gradually release and slowly absorb it in to the blood stream. It reduces appetite and promote weight loss.

(10) Cardiovascular Disease:

Water yam contains vitamin B6 that reduces the chances of heart diseases. The body needs vitamin B6 to breakdown a substance called homocysteine. Too much of homocysteine can result in heart attack. Homocysteine damages the blood vessels walls. This is another water yam health benefits.

(11) Digestive Health:

According to research, resistant starch in water yam may improve digestive health. It increases digestive enzymes that breakdown food. It increases the number of good bacteria in your gut.

Having considered water yam health benefits. It is also reasonable to look at…

How to Prepare Water Yam

Water yam can be boiled, roasted, baked and fried. According to studies roasted water yam is the best compared to boiled ones. When there’s loss of nutrients. Wet heat cooking or steaming is the ideal type of cooking. Equally important, do not peel your water yam skin before cooking. Water Yam skin that is peel off contains proteins, vitamin B complex. It also has soluble fiber that absorbs sugar inside it. When your water is properly cooked peel off the skin before eating. Doing this will also enhances natural substances that reduces blood sugar levels. Water yam is easy to prepare and add to your diet.

This write up is for educational purpose and not substitute to where the service of medical professional and or dietician is urgently.







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