10 Healthy Superfoods to Include on Your Holiday Table

Many people confuse yam with sweet potatoes, though they are more starchy than sweet potatoes. They are also drier.

Their complex carbohydrate content decrease the likelihood of blood sugar spikes, putting yams low on the glycemic index.

Yams contain plentiful dietary fiber, which decreases incidence of constipation and may help lower bad (LDL) cholesterol.

Yams contain vitamins A, B6, folic acid, niacin, pantothenic acid, riboflavin and thiamin. Their vitamin C content enhances the immune system, growing bones and healing of injuries.

Vitamin A supports mucus membrane and skin health. It's good for night vision and may help defend against cancer in the lungs or in the oral cavity.

Yams contain copper, calcium, iron, manganese, phosphorus and potassium. Potassium regulates blood pressure and heart rate. Copper and iron assist in the manufacture of red blood cells.

Source:

Yams nutrition facts
http://www.nutrition-and-you.com/yams.html