Yam root – the versatile super tuber

Yam - what is it?

Yam is a tuber that is classified as a starchy vegetable. The yam root is primarily native to the tropics, where it serves as a crop plant. There are various types of yam that differ in color, size, and also in terms of their nutritional content.

The tuber is located underground and can extend up to 2 meters deep. The tuber can have a white, pink, or yellow sheen, while the skin is usually brown. The appearance of yam resembles that of a sweet potato, and it also has a slightly sweet taste.

The tuber, which can weigh up to 60 kg, cannot be consumed raw. Only the Chinese yam (Dioscorea opposita) is not toxic when eaten raw.In processed form, the tuber is said to have a variety of healing effects.

Yam Root Ingredients – What’s Inside?

The yam root combines complex carbohydrates and vitamins, particularly B vitamins such as vitamin B1, vitamin B6, riboflavin, pantothenic acid, folic acid, and niacin.

Additionally, yam is a good source of energy, as approximately 100 g provide 180 calories. The same amount of the tuber contains 30% of the daily requirement for vitamin C. Thus, yam competes with the superfood Camu Camu.

The soluble fibers and minerals (magnesium, phosphorus, iron, potassium, calcium, copper) complete the complex nutrient mix.

Diosgenin in the Yam Root

Particular importance is attributed to the diosgenin contained in the yam root.In the human organism, the substance has a hormone-like effect and is capable of stimulating the production of dehydroepiandrosterone.

This is a hormone that contributes to bone stability and seemingly can slow down the aging process. The hormone also increases testosterone production in the ovaries.

From testosterone, the female organism produces estradiol, which is associated with strong bones. Additionally, estradiol is responsible for the development of female sexual characteristics.

Carbohydrates and fiber in yam

Yams contain healthy complex carbohydrates that provide the body with long-lasting energy. Unlike simple carbohydrates, the organism takes longer to break down the starch molecules into small sugar units.

This is also the reason why yam is mentioned in relation to blood sugar control in diabetics. In addition to carbohydrates, yam contains digestive fiber.

By consuming fiber, the feeling of fullness is increased, digestion is stimulated, and the excretion of toxic compounds is supported. Health experts repeatedly emphasize the importance of fiber in the prevention of intestinal diseases.

Potassium and vitamins in yam

With 100 g of yam, users can cover 50% of their daily potassium needs. Potassium is found in cells and body fluids and helps maintain a balance of sodium. It is also significantly involved in regulating heart rate and blood pressure.

If the human body has imbalanced potassium levels, it can lead to heart rhythm disorders.Yams contains vitamin C, which is important for wound healing and the immune system. With adequate intake, infections can be countered.

Last but not least, the yam root contains vitamin B6, which has been shown to reduce the risk of heart disease. Furthermore, it is capable of improving mood. If the body does not have enough vitamin B6, pronounced fatigue and depression can occur.

Vitamin B6 is also important for metabolism, as it enables the body to absorb various nutrients.

Yam Root Effects

Due to the many nutrients it contains, the yam root can have various effects on the body. In addition to its digestive-promoting effect and potential weight reduction, antioxidant and antispasmodic effects are particularly described.

The yam root is also used for nerve and muscle tension, arthritis, and high blood pressure. Literature increasingly points to its use for PMS (premenstrual syndrome) and menopausal complaints. Users also report a contraceptive effect.

Yam root in estrogen therapy

If the body has too much estrogen or a progesterone deficiency, affected individuals often complain of dry skin, circulatory disorders, decreased libido, water retention, and depressive moods.

An indirect intake of yam is said to have a balancing effect on the hormones estrogen and progesterone, as the diosgenin contained in the tuber can be converted into progesterone. In the case of an excess of estrogen, the body also benefits from the administration of vitamin B6.

In combination with folic acid and other vitamins, the body is able to avoid an excess of estrogen. For this reason, yam is also used for premenstrual syndrome. 

Yam root for menopausal complaints 

During menopause, the body reduces the production of progesterone in the ovaries. At the same time, the usual estrogen production is maintained, which can lead to an imbalance between the hormones. Consequences: mood swings, hot flashes, sweating, and weight gain.

The yam root contains a significant amount of diosgenin, which can be converted into progesterone in the laboratory. If the corresponding preparations are taken regularly, hormone levels can be restored to balance. Important: Diosgenin cannot be converted into progesterone by the body itself.

Instead, the substance from the tuber must first undergo special processing steps so that it can be effectively delivered to the organism. This is also the reason why special ointments made from the yam root do not have the desired effect on progesterone levels.

Yam Root for Contraception

The Mexican wild yam root is also very popular as a natural contraceptive. Because it has no side effects and does not affect the monthly cycle, some users rely on the tuber. According to studies, the intake of yam root could cause changes in the consistency of the uterine lining, making it more difficult for sperm to reach the fallopian tube.

The midwife Willa Shaffer has observed the contraceptive effect of yam and summarized it in the brochure "Wild Yam: Birth Control Without Fear"¹.With a focus on a high-quality tuber, which should not be heated, reports from midwives indicate that nearly 100 percent of women can use Wild Yam for contraception.

She recommends her patients a daily intake of 3000 mg of Wild Yam, divided into two doses of 1500 mg each in capsule form. The dosage may vary depending on the existing diet as well as the mental and physical condition. The contraceptive effect is said to take effect only after about 9 weeks. Heavy tobacco consumption can influence the effect. 

The digestive-promoting effect of the yam root 

For regular bowel movements and to prevent constipation, dietary fibers are very important. Soluble fibers are also capable of binding and transporting bile acids, thereby stimulating further production.

The fiber found in yam is said to counteract negative cholesterol levels. Yam also represents a good source of potassium. Potassium is involved in stimulating the smooth muscles in the stomach, thereby supporting the digestive process.

Yam root and the skin

A balanced supply of nutrients can counteract premature skin aging by stimulating collagen production, among other things. The most important nutrients for the skin include antioxidants as well as vitamins (C and B6), which are also contained in yam.

In addition, the tuber provides the body with allantoin. This is said to support cell generation in the body. It is no coincidence that yam, like Gotu Kola, is found in topical preparations for skin and scar care.

Yam Root Studies

Science has also taken notice of the yam root and is investigating the tuber for its potential health benefits.

Yam Root for High Blood Sugar

Scientists suspect that the dioscorin contained in yam root could have a blood sugar-lowering effect. In a study, rabbits with diabetes were administered the substance extracted from the tubers. The researchers noted that blood sugar levels could be reduced with the administration ².

Yam Root for Enhancing Mental Abilities 

Due to its high potassium content, the tuber could positively affect the regulation of nerve and muscle activity. Participants reported a significant increase in their mental abilities during a 6-week study when they regularly consumed yam.It is possible that the antioxidants contained within may be causative factors.

Yam root and its effect on cholesterol levels

In a study, rats were given wild yam for a week. The aim was to determine whether the diosgenin contained could suppress cholesterol absorption. According to the researchers, the animals showed an optimized ratio between HDL (good cholesterol) and LDL (bad cholesterol) after the study was completed.³.

In another study, evidence was found that wild yam may also exert its positive effects in controlling hypercholesterolemia.⁴.

Yam root for the prevention of osteoporosis

It seems that yam root possesses bone-strengthening properties.In 2011, Korean researchers demonstrated that diosgenin, derived from the yam root, can enhance bone activity. Furthermore, they noted that the wild yam used promoted bone formation by stimulating the production of collagen and other proteins ⁵.

A 2014 article reaffirmed the previous findings and emphasized the beneficial effects of the root and bark of wild yam. According to the researchers, the plant would enhance the mineralization of the bone matrix, allowing for more calcium to be incorporated into the newly formed bone tissue ⁶.

Wild Yam for PMS (Premenstrual Syndrome)

20 volunteer women applied a special gel derived from the yam root for 3 months. Those women who suffered from premenstrual symptoms reported a significant improvement in their symptoms.This included an improvement in water retention, mood swings, spotting, and breast tenderness.

Even with menopausal complaints, the gel seemingly achieved successes, particularly at the onset of menopause. When menopause was already more advanced, the positive effects were less successful, for example regarding the  hot flashes. Here, it would be worth discussing whether a higher dose might have reduced the symptoms more significantly ⁷.

Yam Root – Side Effects

As previously mentioned, yam root varieties are not suitable for raw consumption. Only the Dioscorea opposita is non-toxic when eaten unprocessed. All other varieties must be baked or cooked before consumption.Overall, products made from yam root are considered safe when the recommended dosage is followed.

Depending on the type of yam tuber, the ingredients may vary. This also leads to variations in possible side effects. In the case of Dioscorea batatas, instances have been reported where an allergic skin reaction occurred after the corresponding plant components were applied to the skin.

Yam Root - Application and Dosage

Fresh yam root must be heated before consumption to eliminate plant toxins. Yam is versatile in the kitchen and can be boiled, fried, and baked. Some users also roast the tuber. Whether in pastries, bread, or processed as a puree, yam can enrich the menu.

The taste is described as creamy and slightly sweet.Only the Chinese yam is suitable for raw consumption and is particularly popular as a salad ingredient. The fresh tuber should be stored in a cool and dark place, where it will last for about 10 days. The refrigerator is not a suitable storage location, as this can negatively affect the taste.

Users can rely on ready-made preparations to take the active ingredients in a concentrated form. The dosage recommendation depends on the physical condition (age, health status, weight, and height) and the purpose of use (contraception, illness). Manufacturers provide dosage recommendations that users can follow. A visit to a herbal medicine practitioner can be helpful for making an individual dosage adjustment.

Buy Yam Root

The yam root is available in the following forms in addition to the fresh variant:

• Powder
• Capsules
• Tablets
• Cream

Fresh yam tubers are available year-round in well-stocked supermarkets. Users should ensure that the root appears firm and is free from damage. However, there are several considerations for storage and processing. It is easier with ready-to-use products that are suitable for immediate consumption.

When purchasing the supplements, users should ensure that no chemical additives are included. A suitable product should avoid colorings, flavors, and flavor enhancers.Also, information on the processing of the product is valuable, as it allows users to see whether strong heating (above 40°) has occurred, which could impair its effectiveness.

Buyers achieve the greatest security when they obtain the corresponding products such as yam root capsules, yam root tablets, or yam root powder from a trusted dealer. 

Sources:

1. Willa Shaffer, "Wild Yam: Birth Control Without Fear“

2. Iwu MM, Okunji CO, Ohiaeri GO, Akah P, Corley D, Tempesta MS, Hypoglycaemic activity of dioscoretine from tubers of Dioscorea dumetorum in normal and alloxan diabetic rabbits, Planta Med. 1990 Jun;56(3):264-7, https://www.ncbi.nlm.nih.gov/pubmed/2392490

3. Cayen MN, Dvornik D. Effect of diosgenin on lipid metabolism in rats, J Lipid Res.1979 Feb;20(2):162-74, https://www.ncbi.nlm.nih.gov/pubmed/438658

4. Marsha-Lyn Mckoy, Peta-Gaye Thomas-Brown, Helen N Asemota, Oswald Simon, Effects of Jamaican Bitter Yam (Dioscorea polygonoides) and Diosgenin on Blood and Fecal Cholesterol in Rats, Journal of Medicinal Food 17(11) · July 2014, https://www.researchgate.net/publication/264200990_Effects_of_Jamaican_Bitter_Yam_Dioscorea_polygonoides_and_Diosgenin_on_Blood_and_Fecal_Cholesterol_in_Rats

5. Alcantara EH, Shin MY, Sohn HY, Park YM, Kim T, Lim JH, Jeong HJ, Kwon ST, Kwun IS, Diosgenin stimulates osteogenic activity by increasing bone matrix protein synthesis and bone-specific transcription factor Runx2 in osteoblastic MC3T3-E1 cells, J Nutr Biochem. 2011 Nov;22(11):1055-63, https://www.ncbi.nlm.nih.gov/pubmed/21292464

6. Kim S, Shin MY, Son KH, Sohn HY, Lim JH, Lee JH, Kwun IS, Yam (Dioscorea batatas) Root and Bark Extracts Stimulate Osteoblast Mineralization by Increasing Ca and P Accumulation and Alkaline Phosphatase Activity, Prev Nutr Food Sci.2014 Sep;19(3):194-203, https://www.ncbi.nlm.nih.gov/pubmed/25320717

7. Heide Fischer, The Wild Yam Root Indigenous Knowledge about a Hormone-Active Plant, Newly Discovered, https://frauen-naturheilkunde.de/gp/data/_uploaded/file/Yams.pdf