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Science Healthnotes

Yams

Work this Thanksgiving tradition into your everyday menu

Best to buy
Yams are available throughout the year, depending on the variety.

Cut & clean
Scrub yams just before using.

Cook them up
Cook yams any way you would cook a potato. Use whole or cut into any shapes for frying, baking, or roasting.

Power food
Yams are an excellent source of potassium and vitamins C and B, and a good source of thiamine.

Preparation, uses, and tips

Scrub yams just before using them, and cook them as you would a potato, either baking, steaming, frying, or boiling and mashing.

Buying and storing tips

Yams are available throughout the year, depending on the variety. Look for those with tight, unblemished skins, and store them in a paper bag in a cool, dark location for up to two weeks.

Varieties

There are more than 150 species of yam, with a wide variety of sizes and shapes. The flesh ranges in color from off-white and yellow to purple and pink.

Nutrition Highlights

Yams (raw), 1 cup (cubed) (150g)
Calories: 177
Protein: 2g
Carbohydrate: 42g
Total Fat: 0g
Fiber: 6g
*Excellent source of: Manganese (0.60mg), Potassium (1,224mg), Vitamin B6 (0.44mg), and Vitamin C (25.65mg)
*Good source of: Copper (0.27mg), and Thiamine (0.17mg)

*Foods that are an “excellent source” of a particular nutrient provide 20% or more of the Recommended Daily Value. Foods that are a “good source” of a particular nutrient provide between 10 and 20% of the Recommended Daily Value.

Learn more about Healthnotes, the company.

Learn more about the authors of Healthnotes.

The information presented in the Food Guide is for informational purposes only and was created by a team of US–registered dietitians and food experts. Consult your doctor, practitioner, and/or pharmacist for any health problem and before using any supplements, making dietary changes, or before making any changes in prescribed medications. Information expires September 2008.

*The information in this newsletter is for educational use only. Do not attempt to self-diagnose or treat any condition. Please consult your healthcare practitioner if you believe you may have any of the signs or symptoms discussed above before using any of the nutrients discussed.

You should also consult with a healthcare professional before starting any diet, exercise or supplementation program, before taking any medication, or if you have or suspect you might have a health problem.

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