Vegetable

Yam

70Health
Score

Yam is a starchy root vegetable rich in potassium, fiber, and resistant starch, offering sustained energy and digestive benefits.

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Why Yam scores 70

Nutrient density22

Protein quality4

Fiber content8

Healthy fats5

Bioactive compounds11

Glycemic impact9

Top nutrients

Copper19.8Vitamin C19Vitamin B618.5Potassium17.4Manganese17.3

Nutrition

per_100g

118

Calories

1.5g

Protein

27.9g

Carbs

0.2g

Fat

4.1g

Fiber

Health benefits

Improved blood pressure and cardiovascular function

strong evidence

High potassium content (816mg/100g) supports vasodilation and reduces sodium-potassium imbalance, key drivers of hypertension in aging

Enhanced metabolic flexibility and sustained energy

moderate evidence

Resistant starch resists digestion, promoting lower glycemic response and increased short-chain fatty acid production, improving insulin sensitivity

Prebiotic-driven microbiota support and reduced inflammation

moderate evidence

High fiber (4.1g/100g) and resistant starch selectively feed beneficial Faecalibacterium and Roseburia species, reducing lipopolysaccharide-driven inflammation

Cognitive and neurological support

moderate evidence

Choline (16.5mg) and folate (23mcg) support acetylcholine synthesis and methylation pathways essential for neuroplasticity and dementia prevention

Antioxidant and anti-inflammatory protection

emerging evidence

Diosgenin and polyphenols reduce oxidative stress and pro-inflammatory cytokine production, supporting cellular aging resilience

Pairs well with

·Pair with fatty fish (salmon, mackerel) because fat-soluble nutrients enhance absorption and omega-3s synergize anti-inflammatory effects
·Combine with leafy greens (spinach, kale) because vitamin C in yams enhances iron bioavailability from plant sources
·Pair with fermented foods (sauerkraut, tempeh) because resistant starch acts synergistically with probiotics to strengthen microbiota diversity
·Combine with allium vegetables (garlic, onions) because sulfur compounds enhance the anti-inflammatory and detoxification signaling pathways

Practical tips

·Best timing: midday
·Store yams in a cool, dark, well-ventilated place (not refrigerated) for up to 3-4 weeks; cool temperatures convert starches to resistant starch, enhancing prebiotic benefits
·Boil or steam yams with skin on to preserve nutrients and maximize resistant starch retention—avoid prolonged high-heat cooking which reduces bioactive compounds
·Consume cooked yams with a source of fat (olive oil, nuts, seeds) to enhance absorption of fat-soluble vitamin A equivalents and support satiety
·Prepare yams 1-2 hours before eating and allow to cool slightly; cooling further increases resistant starch formation, improving metabolic benefits
·Select firm yams without soft spots or sprouting; organic varieties may contain higher concentrations of polyphenolic compounds

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