25 Health Benefits & Side Effects of Ube (Purple Yam)
Ube or purple yam is a type of yam and the species is referred as Dioscorea alata. Yam is a tuberous root vegetable containing a lot of health benefits. Many people believe that yams and sweet potatoes are different just in their semantics; however, it must be noted that these two root vegetables are not even the same plant type. Yams are actually part of the family Dioscoreae, while sweet potatoes are from a genus known as Convolbulaceae.(1)
Ube (purple yam) is also referred to as violet yam or the water yam. This root vegetable originates from the Southeast Asia and it is an indigenous staple of the people of Philippines. Now, this tuberous root vegetable is cultivated worldwide.
These purple yams contain grey-brown skins while purple-colored flesh, and when these are cooked, they get a soft texture. Ube (Purple Yams) have a sweet and nutty flavor. These root vegetables are packed with a lot of vitamins, minerals, as well as antioxidants, and all of these make them a very healthy food to be added in your daily diet.
In the following array of our article, we will take a look of some of the health benefits of Ube (Purple Yam).
Nutritional Profile Of Ube (Purple Yam):
Ube (purple yam) has an impressive nutritional profile and contains a lot of essential plant compounds as well as antioxidants, such as anthocyanins. There are few studies which show that these anthocyanins might assist in lowering the blood pressure as well as inflammation in the body and also protect against type 2 diabetes and diseases like cancer.
Ube (purple yam) is an excellent source of carbohydrates, potassium and also vitamin C. One cup or 100 gms of cooked ube (purple yam) offers 140 calories, 27 grams of carbohydrates, 1 gram of protein, 4 grams of fiber, 0.1 grams of fat, 0.83% of the daily value or DV sodium, 13.5% of the DV potassium, 4% of the DV iron, 2% of DV calcium, 4% of the daily value of Vitamin A and 40% of the DV of Vitamin C. The vitamin C content present in Ube or purple yam helps in keeping your body cells quite healthy, enhances the iron absorption, and also protects the DNA from getting damaged.
So, overall it can be said that Ube (purple yam) is a starchy root vegetable that is required for maintaining absolute health.
25 Health Benefits Of Ube (Purple Yam):
Now, when we dive down to the list of various health benefits of Ube (purple yam), the list is almost endless. Let us check out some of the health benefits of Ube (purple yam) in this section.
Improved Blood Circulation Benefits of Ube:
One of the best health benefits of ube (purple yam) is that it helps in improving the blood circulation. Being loaded with minerals, especially potassium, ube is known to be beneficial for improving the circulation of the blood. Good blood circulation makes it sure for optimal distribution of nutrients as well as oxygen for a fair and healthy body metabolism.
Ube Prevents The Accumulation Of Blood Clot:
Another health benefit of ube or purple yam is that it prevents the accumulation of blood clot. Anthocyanin is a compound that is found in ube and is responsible for preventing the accumulation of blood clots in the artery and veins so as to improve the healthy circulation of blood.
It Manages The Cholesterol Levels:
Ube (purple yam) is also known to manage cholesterol levels. It is loaded with fiber and this could help binding the LDL or the bad cholesterol and washing it away from the body. Moreover, being a rich source of beta-carotene it could also help in making sure that there is an optimal production of HDL or good cholesterol.
Helps In Digestion, Improves Bowel Habits And Treats Constipation:
The dietary fiber found in ube is beneficial in reducing constipation and also decreases the LDL or the bad cholesterol. It contains fair amount of potassium in it which helps in healthy digestion(2) and it stimulates smooth muscle contraction in your stomach which helps you in having good bowel habits. By having proper bowel habits, constipation along with other digestive conditions such as diarrhea and hemorrhoids can also be treated.
It Is A Great Source Of Carbohydrate:
Ube (purple yam) is a wonderful source of carbohydrate which is the primary source of energy. So, adding ube to your regular diet in moderate amount is quite recommendable if you are looking for some fair energy.
Treats Asthma Naturally:
Ube treats asthma naturally. Studies have shown that there is a link between consuming ube or purple yam and the reduction of symptoms of asthma.
Contains A Lower Calorie Content:
Being low in calorie content, ube (purple yams) can be a great source of energy and a wonderful replacement for staple foods such as rice and potatoes which are rich in calories.
Excellent Source of Antioxidants:
Ube or purple yam also contains potential antioxidant properties and these antioxidants are beneficial in fighting free radicals. Moreover, they also have anti-inflammatory properties in them.
Ube (Purple Yam) Contains Anticancer Agents:
Yet another health benefits of ube (purple yam) is that it comprises of anticancer agents and this is great at preventing the cancerous cells’ development. The beta-carotene and vitamin C content found in it also works great to get rid of cancer-friendly free radicals.(3) Moreover, ube even contain selenium and iodine, which is known to overcome cancerous cells.
Weight Loss Benefits of Ube:
Ube (purple yam) is also good for weight loss. They are rich in fiber content and this helps in healthy digestion and also the low calorie content prevents you from gaining weight. Moreover, the fiber present in ube also helps in gaining enough energy.
Great Protein Source and Builds Cells And Tissues Of The Body:
Ube (purple yam) is an excellent source of protein and it could thus be a great food for vegetarians and vegans who are willing to take protein-rich foods in their diet. The protein content found in ube makes it beneficial for building body cells and tissues.
Heart Health Benefits:
One of the finest health benefits of ube (purple yam) is its heart health benefits. It is known that foods which are high in potassium are great for heart. And ube is packed with potassium and it is even low in sodium as well as calories. So, it is a great food for the heart health.
Natural Source of Vitamin A:
Ube is a natural source of vitamin A and beta-carotene and these two makes a perfect combination of nutrients which are essential for the human body. So, it is great to add this root vegetable to your diet in a moderate amount.
It Slows Down The Cognitive Decline:
Ube (purple yam) is good at slowing down the cognitive decline. It is not only good for children but also for elders as the presence of beta-carotene in it can be beneficial at slowing down the cognitive decline in elderly people.
Ube is Essential For Growth And Development:
Ube (purple yam) contains a rich source of calcium in it and this is highly essential for the growth as well as development in children. Apart from this, the purple color of this starchy root vegetable, make children love it more.
Good At Managing Diabetes:
Ube (purple yam) is good at managing diabetes. It is healthy for diabetics because if it is low in sugar and calories but quite high in carbohydrates. Ube or purple yam can be a good source of energy while dietary fiber makes sure that no sugar spike might occur.
Ube (purple yam) is also known to have another health benefit, and that is, it benefits in improving your immunity. The vitamin C content found in ube makes it a wonderful immunity booster. Moreover, being an excellent and tasty food, it is a great food to be consumed during illness for accelerating the process of recovery.
Bones and Teeth Health Benefits of Ube (Purple Yam):
One of the finest health benefits of ube (purple yam) is that it is great for your bones as well as teeth health. Being loaded with minerals such as calcium as well as manganese, ube is a natural solution for preventing bone problems like osteoporosis which is a condition that is mostly likely to occur in senior or elderly people. So, adding ube or purple yam can help you protect self from osteoporosis. It also prevent stiff joints and joint pains. Apart from bone health, ube also helps in promoting the grown and development of good teeth.
Good for Reproduction:
Ube (purple yam) is also good for Reproduction. This is because of the presence of beta carotene and vitamin A content. Beta-carotene promotes healthier and stronger sperm.
Health Benefits of Ube For Pregnant Women:
Ube (purple yam) is also a great source of folate and is thus very much important and quite safe for pregnant women if consumed in moderation.
Increases Mood And Improves Quality Sleep:
One of the best health benefits of ube (purple yam) is that it helps in improving the mood. The presence of vitamin C in ube is known to be helpful in increasing your mood. Vitamin C stimulates the production of norepinphrine or the neurotransmitters, which offers a great impact to your mood. Moreover, it even has got some wonderful benefits for the brain functioning.
In addition, because of the presence of vitamin B6, the brain produces hormones like norepinephrine and serotonin, or the two potential chemicals that aids in promoting mood and also helps in the production of melatonin, which is required by the body for regulating the internal clock and this in turn helps in making you sleep well in the night and make you feel awake in the next morning.
Eye Health benefits Of Ube (Purple Yam):
Ube (purple yam) is a potential vegetable for good eye health. This is because of the presence of vitamin A that is beneficial for eye or vision. Beta-carotene might act as pro vitamin A for preventing the cell degeneration that could affect your eyesight or vision.
Skin Health Benefits Of Ube (Purple Yam):
One of the most important health benefits of ube (purple yam) is its skin health benefits. Being loaded with vitamin C and E, ube or the purple yam is great for the skin health. Antioxidants present in the starchy root vegetable surely make an optimal regeneration of the skin cells for promoting healthy skin. These antioxidants even help your skin protect from harmful effects of the UV radiations and thus ube act as a natural sunscreen. Ube or the purple yam is also beneficial in offering you anti-aging benefits.
Slows Down The Process Of Aging:
Ube or purple yam has got anti-ageing benefits. The skin-friendly nutrients found in ube, such as beta carotene, vitamin B6, vitamin C, and antioxidants, all together helps in preventing aging signs such as wrinkles and fine lines.(4)
Hair Health Benefits Of Ube (Purple Yam):
Ube (purple yam) is not only great form body or skin but also an excellent source for promoting hair health. It helps in promoting the growth of healthy hair as well as prevents the loss of hair significantly.
Few Side Effects Of Ube (Purple Yam):
However; some might experience side effects like headache and nausea at times when taken in excess. Moreover, the vitamin A found in the root vegetable when taken in excess can be really toxic to the body. Apart from this, the beta-carotene present in Ube or the purple yam, though is beneficial for pregnant women, taking it in excess can be really harmful for the fetus.
NOTE: Individuals having kidney problems must avoid ube (purple yam) completely, as it is packed with too much of proteins and minerals.
The Bottom Line:
So, finally from the above descriptions it can be concluded that ube (purple yam) is an incredible starchy root vegetable having lots of potential health benefits. However, one must take this vegetable in moderate amount and must limit the consumption in case any side effect in experienced.
NOTE: Talk to your healthcare provider before consuming ube (purple yam), in case you have kidney problems or any other health problems.