Pounded Yam


  1. Yam which is also known as Dioscorea spp, is an important food crop especially in the yam zone of west Africa.
  2. West African accounts for 90-95% of world yam production with Nigeria as the largest single producer.
  3. The cup of pounded yam flour contains about 940 calories, Of this 940 calories of pounded yam flour, 88% is carbohydrate 0% is protein, 11.1% is fat.
  4. Yam tubers are excellent source of B-complex group of vitamins. It provides adequate daily requirements of pyridoxine (vitamin B6), thiamin (vitamin B1), riboflavin, folic acid, pantothenic acid and niacin. These vitamins mediate various metabolic functions in the body.
  5. Fresh Yam tuber also contains good amounts of anti-oxidant vitamin; vitamin-C. Provides about 29% of recommended levels per 100 g. Vitamin C has important roles in anti-aging, immune function, wound healing, bone growth.
  6. Yam contains small amounts of vitamin-A, and beta-carotene levels. Carotenes convert to vitamin A in the body. Vitamin A has many functions like maintaining healthy mucus membranes and skin, night vision, growth and protection from lung and oral cavity cancers.
  7. Yam tuber is indeed one of the vegetables rich sources of minerals like copper, calcium, potassium, iron, manganese, and phosphorus.
  8. 100 g of yam provides about 816 mg of Potassium.
  9. Fresh yam tubers are available in plenty by August when the annual harvest season begins at the end of the rainy season in western Africa. A new yam festival celebrated in symbolism to fresh crop and availability of fresh food in abundance all over Nigeria and Ghana with great fervor.
  10. Yam contains many naturally-occurring plant toxins including dioscorin, diosgenin and tri-terpenes.


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