The benefits of yam during pregnancy are numerous for you and your baby. It is a rich source of vitamins, folic acid, and potassium and can help prevent various pregnancy-related health problems and aid in developing a healthy baby. Yam is a starchy vegetable that is similar to sweet potatoes in appearance but less sweet. They are rich in nutrients that help alleviate morning sickness and pregnancy-related digestive problems. They also help babies achieve a healthy birth weight. If you are considering including yam in your pregnancy diet, you can safely do so after consulting your healthcare provider. This is because yam may cause complications if you suffer from certain underlying conditions. Continue reading to know more about the consumption of yam during pregnancy, including its beneficial properties and side effects.
Benefits Of Eating Yam During Pregnancy
If you are fond of eating yam, there is no reason you for you to stop now. Here are some of the major benefits you can derive from yam:
1. Cures Morning Sickness:
Morning sickness is one of the most common symptoms women experience during pregnancy. Adequate amount of vitamin B6 can provide relief from nausea and vomiting (1). Yams contain a good amount of vitamin B6 and may calm morning sickness (2).
2. Prevents Low Birth Weight:
Yam contains vitamin B6, which helps prevent low birth weight in babies (2).
3. Regulates Blood Pressure (BP):
Yam is a storehouse of potassium. You need this mineral to help in keeping your blood pressure levels under control (3). High BP during pregnancy can cause serious complications.
4. Rich In Antioxidants:
Yam contains antioxidants like beta-carotene and vitamin C. They help you fight common illness, prevent oxidative stress and protect you from cancer (4).
5. Aids Digestion:
Raging hormones, growing uterus, etc. can all take a toll on your digestive system. Yam contains healthy starches, which are easy to digest (5). Yam also contains dietary fiber, which treats constipation (6).
6. Prevents Anemia:
Anemia is a common problem during pregnancy. Yam contains minerals like zinc, copper, and iron, all of which play an important role in preventing and treating anemia (7).
7. Storehouse Of Folate:
It is common knowledge that you need folate or folic acid during pregnancy. But why do you need it? Folic acid can protect your baby from neural tube defect (8).Yam contains a large amount of folate and is a must have during pregnancy.
8. Good Source Of Vitamin A:
Yam provides around 166IU of vitamin A per cup of serving. You need this vitamin to ensure that your baby’s immune system stays healthy and strong (9). So, just by including yams in your diet you are helping in maintaining your baby’s health.
9. Prevents Premature Birth:
Iron deficiency is a leading cause of premature birth. Adding iron-rich yam to your diet can help prevent premature birth, as well as low birth weight of your baby (10).
10. Keeps Bones Strong:
You need to have strong bones especially during pregnancy. Your growing baby too needs calcium to build their bones (11). For that, you need a healthy dose of calcium. So, it makes sense to add yam to your diet as it contains 19mg of calcium, per serving.
11. Helps Prevent Miscarriage:
During pregnancy, the risk of miscarriage increases. This can lead to a loss of blood flow to the uterus. Yams contain high levels of folic acid, which helps reduce the risk of miscarriage. Folate is a B vitamin that is necessary for healthy fetal brain development.
12. Boosts Energy:
Yams are rich in carbohydrates, which provide energy to the body. When you are pregnant, your body needs extra energy to help keep you going through the day. Carbohydrates give you energy but are not stored the same way as fat. Instead, they are converted into glucose and then transported to the liver where they are processed into glycogen and released into the bloodstream. You never thought that the not so pretty yam could provide such immense benefits, did you? Well, now that you know how good yam can be for your health, let’s look at some of its side effects.
Side Effects Of Yam
Fortunately, yam is not an allergen. But you still need to exercise caution. Here are some things you should keep in mind:
1. Kidney Stones:
If you suffer from kidney stones, talk to your doctor before consuming yam. The tuber vegetable contains small amounts of oxalate and can cause kidney stones (12).
2. Digestive Issues:
If you have a sensitive digestive system, refrain from consuming yam. It can lead to issues like nausea, vomiting, headache, and diarrhea.
3. Wild Yam:
We still don’t know much about the impact of wild yam on pregnancy outcomes. So avoid consuming wild yam during pregnancy.
