Yams

Yams
Yams

Yams, an exotic root, is often confused with orange sweet potato in the United States. Its skin is tough and thick, and contains many different nutrients than its commonly mistaken counterpart.

Yams are full of Vitamin C, fiber, and many minerals, as copper, calcium,, iron, manganese, and potassium, which helps to control blood pressure. This is especially important for those who have a high-sodium diet. Vitamin B6 in yam can also protect against cardiovascular disease.

Selection Process

Make sure to store your yams in a cool, dark, well-ventilated place, but not in the refrigerator or in a plastic bag. Most American food markets will "mislabel" their sweet potatoes as yams, so make sure to ask the origin of your vegetable, as yams are not widely available in the US.

Yams are best cooked, steamed or baked, which can add a very delicious taste to your NutriBlast. Leave the skin on for fiber, but make sure to scrub it before you cook!

Nutrition Facts

Serving Size: 1 ounce (28.0 g)

Amount Per Serving

Calories: 32.5

% Daily Value*

Total fat 0.0g 0.1%

Saturated Fat 0.0g 0.0%

Cholesterol 0.0mg 0.0%

Sodium 2.2mg 0.0%

Total Carbs 7.7g 2.6%

Dietary Fiber 1.1g 4.4%

Sugars 0.1g

Alcohol 0.0g

Protein 0.4g

Vitamin A 0.7% Vitamin C 5.6%
Calcium 0.4% Iron 0.8%
Vitamin D 0.0% Vitamin E 0.3%
Vitamin K 0.8% Thiamin 1.8%
Riboflavin 0.5% Niacin 0.8%
Vitamin B-6 3.2% Folate 1.1%
Vitamin B-12 0.0% Panto. acid 0.9%
Phosphorus 1.4% Magnesium 1.3%
Zinc 0.4% Selenium 0.3%
Copper 2.1% Manganese 5.2%
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.