The 8 Surprising Health Benefits of Cocoyam
Cocoyam is a tropical root vegetable that is sometimes disregarded yet offers some unexpected health advantages. These advantages include assisting digestion, increasing heart health, and aiding in the regulation of blood sugar levels. Cocoyam benefits is also high in vitamins and minerals, making it a healthy addition to your diet.
Taro, often known as cocoyam, is a starchy edible tuber. It has wide greenish-yellow leaves. It grows in a variety of locations across the globe. We generally consume the roots, tubers, or leaves of this plant. In our location, the leaves are referred to as kontomire. The benefits of cocoyam roots and leaves (kontomire) both offer several health advantages.
Cocoyam is higher in calories than potatoes. 100 g contains 112 calories. Its calories are mostly derived from complex carbohydrates such as amylose and amylopectin. However, the roots contain much less fat and protein than grains and pulses. Protein levels in yams, cassava, potatoes, bananas, and other tropical foods may be similar.
Cocoyam, on the other hand, is gluten-free. They have a high-quality phytonutrient profile that includes dietary fiber and antioxidants, as well as modest amounts of minerals and vitamins.
It is one of the best sources of dietary fibre; 100 g of meat offers 4.1 g or 11% of the daily need. In addition to slow-digesting complex carbs, modest quantities of fibre in the diet aid in the steady increase of blood sugar levels.
Nutritional value of cocoyam
The nutritional benefits of cocoyam is great diet we must put in consideration. Cocoyam has a lot of fiber, vitamins, and minerals.
The following nutrients are found in 100 grams of cooked cocoyam: .
- 142 kilocalories
- 0.11-gram fat
- 0.52-gram protein
- 34.6 grams of carbohydrates
- 5.1 grams of dietary fiber
- vitamin E 2.93 mg(20% of the DV)
- Folate: 19 g (5% of DV)
- vitamin C 5 mg(5% of the daily value)
- Vitamin D: 1.2 g (8% of DV)
- Calcium: 18 mg (2% daily value) (DV)
- Iron: 0.72 mg (6% of DV)
- Potassium: 484 mg (10% of DV)
- Vitamin B-6: 0.331 mg (or 25% of the daily value)
Health benefits of cocoyam
The following are some of the health benefits of cocoyam.
Taro root contributes significantly to our body’s antioxidant function. Taro root has high levels of vitamin A, vitamin C, and other phenolic antioxidants that help enhance our immune system and destroy hazardous free radicals. Free radicals are harmful byproducts of cellular metabolism that may cause healthy cells to mutate and develop malignantly. If we remove these free radicals, we will almost certainly improve our general health! Cryptoxanthin, which is found in taro root, has been linked to a decreased risk of developing lung and mouth malignancies.
2. Digestive Health
The significance of cocoyam in digestion is one of the health advantages of consuming it. The benefits of cocoyam is highly helpful for maintaining our gastrointestinal health due to its high amount of dietary fiber (a single serving includes 27% of the daily requirement of dietary fiber). Fiber helps to bulk up our bowel movements, allowing food to pass more easily through the digestive system and promoting better digestion. This may help prevent conditions like excess gas, bloating, cramps, constipation, and even diarrhea. A well-regulated gastrointestinal system may significantly improve your overall health.
3. Improves Vision
As previously stated, cocoyam is high in antioxidants such as beta-carotene and cryptoxanthin. These antioxidants may also aid in eyesight improvement by stopping free radicals from damaging ocular cells and triggering macular degeneration or cataracts!
4. It alleviates muscle cramps.
Consuming potassium-rich meals is linked to fewer cramps and increased muscular strength. Muscle cramping is one of the most common side effects of low potassium levels. This occurs when an athlete dehydrates and does not consume enough potassium-rich meals before and after exercise.
5. Immune System Booster
The benefits of cocoyam is good for the immune system. The benefits of cocoyams contain vitamin C, which encourages the immune system to produce more white blood cells, which aid in the defence of the body against invading infections and agents. Furthermore, vitamin C acts as an antioxidant, which helps to partially prevent the development of conditions such as heart disease and cancer.
6. Aids in Blood Sugar Control
Despite being a starchy vegetable, the benefits of cocoyam include two forms of carbs that are good for blood sugar management: fiber and resistant starch. Fiber is a carbohydrate that humans are incapable of digesting. Because it is not absorbed, it has no influence on blood sugar levels.
7. Aids in the Prevention of Kidney Damage
High blood sugar levels may cause kidney damage known as diabetic nephropathy.
Cocoyam has been shown in studies to be beneficial in the treatment of diabetic nephropathy.
8. Promotes Heart Health
One cup of cocoyam has 0.1g of fat and cholesterol; the health advantages of consuming cocoyam prevent artery hardening. You may consume it numerous times without worrying about gaining weight or other health issues associated with fatty meals, such as heart or renal illness. Cocoyams provide 19% of the daily Vitamin E requirement for lowering the risk of a heart attack.
How to prepare cocoyam soup
- 2 beefs Tomatoes
- 1 Scotch bonnet stem discarded
- 3 tbsp. olive oil
- 1 tsp. onion powder
- 1 tsp. garlic powder
- 12 tsp ginger powder
- 6 medium cocoyam
- 1 large onion
- 1 large Red bell pepper stem was removed.
- Season with salt to taste
- 12 teaspoon Thyme or a sprig of fresh thyme
- 4 fillets Any white fish or 2 medium-sized cut into portions
- 100 g Kale or 5 cut leaves, stalk removed
1. If using fish chunks, season with salt, ensuring sure all of the pieces are coated and set aside.
2. Using a knife, peel the skin off the cocoyam. If you own a potato peeler, then can use it.
3. Allow the oil to heat in a saucepan. Allow the mixed mixture to sizzle for about 5 minutes.
4. Add the pan halfway with water, so the content is relatively thin.
5. Add the onion, garlic, and ginger powders with some salt.
6. Pour in the cocoyam pieces and cook for 20 minutes on medium heat.
7. Taste and add the salt as required. If the soup has thickened, add some more water.
8. Add the fish, kale, and thyme to a mixing bowl. Turn the heat down too much low and cover the pan.
9. Allow the cocoyam to remove cooking before removing it from the heat.
This will only take around 10 minutes.