Suran or Elephant foot yam is a well-known vegetable in India and also in many other Asian countries. This is a tuber crop that is also raised as a cash crop. Scientifically, Suran or Elephant foot yam is known as Amorphophallus paeoniifolius. This tuberous plant is known for its excellent health benefits. Let us read further and discuss the nutritional facts and some of the most known health benefits of Suran or Elephant foot yam.
Nutritional Facts Of Suran Or Elephant Foot Yam:
Suran or Elephant Foot Yam is scientifically known as Amorphophallus paeoniifolius and it belongs to the family Areaceae.(1) It is a tuberous plant used commonly in Ayurvedic medicines and also as tribal medicines in India. The crop primarily grows around monsoon season. The vegetable is loaded with fiber and is grown in various Indian states like Bihar, West Bengal, Odisha, Karnataka, and Andhra Pradesh, and also in many of the Asian countries like Srilanka, Malaysia, and many more.
Suran or Elephant foot yam tubers are consumed as vegetables only after boiling.(2) The tubers have been traditionally used as traditional food sources in Phillippines, Malaysia, Indonesia, Bangladesh, and India as traditional medicine and also as animal feed.(2)
The vegetable is packed with nutritional benefits and has lots of nutrients in it that makes it quite beneficial for our health. 100 grams of the Suran or Elephant foot yam contains 95% of carbohydrates, 4% of protein, and 1% of fat. It offers 116 (486 KJ) or 6% of calories, 111 (465 Kj) of carbohydrate, and 4.1( 17.2 Kj) of Protein. Moreover, there is the presence of Vitamins like Vitamin A, Vitamin B6, Vitamin B12, Vitamin C, Vitamin D, Vitamin E, Vitamin K, Thiamin, Riboflavin, Niacin, and Folate, Choline, Pantothenic Acid.
There is also the presence of 14.0 mg of calcium, 0.5 mg of Iron, 18 mg of Magnesium, 49 mg of Phosphorous, Sodium 8 mg, 670 mg of Potassium, 0.2 mg of Zinc, 0.2 mg of Copper, Selenium 0.3 mcg, and 0.4 mg of Manganese.
Health Benefits Of Suran Or Elephant Foot Yam:
It Is An Anticoagulant and Anti-inflammatory:
Suran or Elephant foot yam is an effective anticoagulant, and can be beneficial in reducing the risk of heart attacks. The vegetable also helps to relieve the clots formed in veins and arteries. This action helps in reducing high blood pressure and also prevents further complications, such as coronary artery disease.
Cholesterol Lowering Benefits of Suran Or Elephant Foot Yam:
It is known for having a great effect in lowering the levels of bad cholesterol or LDL in our body. This is used extensively as a slimming food. The Omega-3 fatty acids found in suran aids in increasing the levels of good cholesterol or HDL in our body while reducing the levels of low-density lipoproteins and very-low-density lipoproteins. Suran contains very low about 0.2% to 0.4% and high levels of about 1.7% of fibers, thus making it an ideal food for people looking for weight loss.
Cancer Prevention Benefits of Suran:
Suran or Elephant foot yam is also known to prevent cancer. Not just Omega-3 fatty acids and antioxidants, but Diosgenin compound is also said to be quite effective in preventing the formation of cancerous cells. This is present in Suran or the elephant foot yam and helps in improving the immune system to combat cancer formation in our cancer.
Benefits of Suran in Controlling Diabetes:
Suran or Elephant foot yam is recommended widely in the diet of patients with diabetes. This is because of its low glycemic index, which indicates that it increases blood sugar levels slowly. Some of the constituents found in Suran are also known to show insulin promoting action.
Detoxification Benefits of Suran Or Elephant Foot Yam:
Suran or Elephant foot yam is a potent detoxifier. The rich fiber content present in the vegetable shows toxin detoxification in the liver. Suran is best known for its hepatoprotective activity. It aids in proper cleansing of several other internal organs, like the stomach and intestine, making them free of pathogens.
Anti-inflammatory Benefits Of Suran Of Elephant Foot Yam:
Suran is also used in treating hemorrhoids and piles. The vegetable is even recommended for treating arthritis. Suran or Elephant foot yam also helps in reducing muscle spasms. Some other applications of its anti-inflammatory activity can be found in elephantiasis, rheumatism, glandular swellings, and few others.
Immunity Boosting Benefits of Suran Or Elephant Foot Yam:
The elephant foot yam contains fiber in it and this fiber content is known to be a great supplement for probiotics. This not only cleanses toxins and pathogens from your body but also builds up good bacteria in the body for improving immunity. Suran or Elephant foot yam is also known to possess antibacterial agents, which help in keeping away infections. It even shows excellent cytotoxic and immune-modulatory activity.
It Helps In Estrogen Balance:
Suran increases the levels of estrogen in women to maintain hormonal levels. It is also known to help in reducing the symptoms of the Premenstrual syndrome. There is a presence of vitamin B6 and other antioxidants in Suran or elephant foot yam that helps to relieve premenstrual syndrome, including cramps and abdominal pain.
Suran Or Elephant Foot Yam is Beneficial in Improvig Memory And Concentration:
Suran or Elephant foot yam is loaded with Omega-3 fatty acids and several other essential minerals, such as selenium, zinc, phosphorous, magnesium, and this helps in improving the functioning of our brain and also helps in improving memory and concentration.
It Helps In Treating Gastroestrointestinal Disorder:
Suran is also known to be useful in treating gastrointestinal disorders. It treats irregular bowel movements, particularly constipation. Suran or elephant foot yam is also beneficial in treating conditions like dysentry, diarrhea, and it maintains good health of the gastrointestinal tract by supplementing enough probiotics.
Suran is helpful in vitiated conditions of Vata and Kapha, tumors, elephantiasis, inflammations, arthalgia, hemorrhoids, vomiting, hemorrhages, cough, asthma, bronchitis, anorexia, flatulence, dyspepsia, constipation, colic, helminthiasis hepatopathy, amenorrhoea, splenopathy, seminal weakness, dysmenorrhoea, anemia, fatigue, and general debility.(3)
Piles are extremely painful and are mainly caused because of chronic constipation, excessive sitting, and too much straining, and also because of eating excessive oily, spicy, and unhealthy foods. There are several other causes of pile and hemorrhoids. Including Suran or elephant foot yam in your diet can help ease the symptoms of piles..
You need to make thin and small pieces of Suran and dry them well in sunlight and then prepare a powder out of them. You need to take half or one teaspoon of this powdered along with warm water twice every day. Apart from this, you must also make a balanced and healthy diet menu for preventing the painful condition.
Weight Loss Benefits of Suran Or Elephant Foot Yam:
The vegetable is low in calorie which is fully packed with dietary fiber. The High content of fiber and nutrient contents in the vegetable makes Suran or elephant foot yam a good slimming food for people who are looking to lose their weight. Consuming fiber-rich food keeps you full for a long time and thus you will eat less.
Some individuals drink a mixture of Suran and bitter gourd vegetable juice to lose weight. However, taking too much of this vegetable juice might be dangerous. So, always talk to your doctor before using this vegetable juice for losing weight.
Suran Or Elephant Foot Yam Has A Cooling Effect:
Elephant foot yam has a cooling effect to offer our body. It helps to reduce high blood pressure and even facilitates, smooth blood flow across veins and arteries. The vegetable helps in reducing stress and it is highly recommended to be included in the meals, particularly, in regions with a hot climate. This is because of its cooling effects.
Slows Down Ageing:
Suran is also known to slow down the process of aging. The potent antioxidants found in the vegetable is said to be effective in slowing down the process of aging. It even helps in preventing the risk of cancer, cardiovascular diseases, and strokes. The presence of Vitamin C also helps in slowing down the aging process. It slows the aging process by making your skin free from blemish and wrinkle-free.
Skin and Hair Health Benefits of Suran Or Elephant Foot Yam:
Suran or elephant foot yam is an excellent store-house of skin-friendly nutrients, such as beta-carotene, omega-3 fatty acids, vitamin C, vitamin B6, and several other minerals. All these nutrients not just help in preventing signs of aging, but also keep the skin glowing and younger-looking. This vegetable is also a powerhouse of antioxidants that helps in keeping the skin tight, soft, and healthy.
Vitamin A and some other nutrients found in Suran or Elephant foot yam are beneficial in promoting hair growth and prevent hair fall. Deficiency of beta-carotene is known to be responsible for dry hair, flaky scalp, and split ends. So, eating this vegetable daily can get you an adequate shot of beta carotene. Vitamin B6 present in this vegetable is beneficial for preventing and treating the greying of hair.
Now, we are aware of some of the noted health benefits of Suran or Elephant foot yam. So, you can add this vegetable to your daily diet to improve your health. However, it has also got some of the side effects, like its cooling effect is contraindicated in patients with asthma, sinus infection, asthma, or cold. The conditions might worsen with Suran and thus it is advised to such patients to avoid Suran or Elephant foot yam. This vegetable is also quite itchy, and one can feel an itching sensation in their throat and mouth when consumed.