Health Series #5: Purple Yam

Herbs, Food Ingredients, and Health

 

It is natural to become physically weaker as one ages. However, it is possible to stay younger and healthier than your physical age by what you eat at your table every day. More and more medical research and studies have shown the medicinal properties and benefits of herbs and healthy diet.

 As of this new year of 2024, let us stay healthy by looking into a variety of herbs one by one, their nutrition facts, and healthy diet so that we are able to lead a life with more confidence and constantly get ourselves back on track with aplomb even if we happen to deviate from the optimal state of health.

 

# 5. Purple Yam

This vegetable belongs to the group of tuberous roots that originates from Southeast Asia. It is indigenous staple of the Philippines, but today cultivated worldwide.

These sweet potatoes have noble color: PURPLE! The texture of purple yam’s flesh becomes soft like regular potato when cooked. Its sweet and nutty flavor makes everyone enamored.

Here is nutrition facts of one cup (100 grams) of cooked purple yams:

Calories: 140

Carbs: 27 grams

Protein: 1 gram

Fat: 0.1 grams

Fiber: 4 grams

Sodium: 0.83% of the Daily Value (DV)

Potassium: 13.5% of the DV

Calcium: 2% of the DV

Iron: 4% of the DV

Vitamin C: 40% of the DV

Vitamin A: 4% of the DV

 

It is also full of antioxidants, including 1. _____________________, which give them their vibrant color, which may help reduce blood pressure and

2. _______________ and 3. type 2 ____________. This is because the 4. ____________________ in purple yams may help promote

blood sugar control. Also, purple yams have a low 5. _______________index, which can help prevent blood sugar spikes.

 

Furthermore, purple yams are rich in 6 vitamin _____, which helps keeps your cells healthy that facilitates 7. ______________ absorption, and protects your DNA from damage. It has been reported that purple yams are helpful to prevent lung cancers, prostate cancer, and 8. ______________ cancers. The resistant starch in yams helps increase the growth of healthy bacteria called 9. _______________________ inside your intestines, which  play a critical role in maintaining your gut health.

 

 

Answer Keys 

    1.  Anthocyanins

    2.  Inflammations

    3.  Diabetes

    4.  Flavonoids

    5.  glycemic

    6.  Vt. C

    7.  Iron

    8.  Colon

    9.  Bifidobacteria

 

source from healthline.com

Acrostic poem using PURPLE YAM by Jean Lee

 

Pleasure from the ground

Ultimate super food

Rainbow looks noble thanks to this hue

Perfectly eye-catching roots on your plate

Leading to great health

Easing your upset stomach

You will come back for more

Abundant in the East Asia

Million-dollar gifts from Mother Nature

 

 

If you’re interested in consulting your health with professional pharmacists, check this out!

Santa Ana Tustin Compounding Pharmacy