What makes Yam (Suran) a magical vegetable for the human body

How to prepare the recipe of yam suran ?

A yam (suran) is a root vegetable like sweet potato and grows in the tropical regions. Yam is a magical vegetable. In India, it is related to the goddess of wealth.

Apart from its magical nature, Yams are highly nutritional food. They are used diversely in different parts of the world and have many varieties. You can consume them as an alternative to white potatoes, in mixed vegetable soup or with roast beef, and even fry them.

Whether you refer to it as Zimikand, Elephant Foot Yam, Yam, or Suran, this vegetable is well-known for its itchy throat nature and likely that’s the reason it is not so popular. Yam grows beneath the soil in the form of a tuber and is a powerhouse of nutrients. Also popular in Bangladesh, Bihar and West Bengal, it is advisable by three main medical systems, namely the Unani, the Siddha and the Ayurveda.

They can be barbecued, deep fried, boiled, baked, and prepared as a dessert recipe.

How to prepare it

Yams can be utilized in many ways. For side meals, they are often boiled or baked. Yams can be added to soups and braises. At times boiled yams are mashed or use as an ingredient in bread and pie.

How to boil yams          

Rinse and peel off yams, cut into small cubes. Pick a saucepan or an oven. Pack the pan half full, enough water to cover the yams, add salt, and bring to boiling. Add yams, cover the pan and cook for 10-12 mins or until soft outside but repellent in the center when pierced with a knife. For soft yams, cook for 25-30 mins.

How to mash boiled yams

Mash boiled yams with a masher or mixer on low speed. Measure the quantity you need, two medium yams yield about 1-1/3 cup.

How to bake yams

Pre-heat oven to 425°F. Clean yams thoroughly with a brush, pat dry. Prick yams with a fork. Bake for 40-60 mins or until soft. Put each baked yam in a kitchen towel. Lightly roll to soften the skin. Trim an x in the top of yam, and press the skin to push the flesh up. Serve with butter, brown sugar, and/or cinnamon.

How to add yams to soups

Cut yams into 1-1/4inch cubes and cook in soup during the last 20-25 mins of cooking or until soft.

How to make yam oven fries

Preheat oven to 400°F. Clean yams with a brush, pat dry. Peel off yams. Cut yams into 1/4-1/2inch thick strips. Drop yams with olive oil and seasonings. Organize yams in a baking pan. Bake yams 20-30 mins till soft, flipping one time.

Nutrient content

Yams are the best sources of carbohydrates and energy. They are rich in folate and also a source of vitamin A and vitamin B6, in addition, they have potassium, manganese, thiamin, dietary fiber, and vitamin C. Yam supplies 118 Calories per 100 grams.



  1. Lower blood pressure: Yams have the highest amounts of potassium per cup. Yams also contain minimal sodium with only 13.5 mg per cup. This combo with folate also adds to the reduction of hypertension and calms blood vessels, with maintaining the right blood flow.
  2. Boost brain cognition: Several elements of yams, like potassium, folate, and several antioxidants are known to give neurological gains. Folate has been known to lower the occurrence of Alzheimer’s disease and intellectual decline. Potassium has been related to elevated blood flow to the brain and raises cognition, concentration, and neural activity.
  3. Improve heart health: Yams are abundant in vitamin B6, potassium, and dietary fiber.
  4. Source of manganese: Manganese is important for many nutrients that manage blood sugar, energy metabolism, and thyroid function. Deficiencies in manganese could be related to damaged fertility, growth retardation, congenital problems, and common weakness.
  5. Fight infections: Yams comprise 43% of the vitamin c regular per cup. Vitamin c is a highly effective natural water-soluble antioxidant that aids the body build resistance from infectious agents and removes cancer-causing free radicals in the body.
  6. Hair and skin vibrant and strong: Sufficient vitamin c consumption does not only improve the immune system but can also create and maintain collagen, an essential protein found in hair and skin.
  7. Help the digestive system: Yams are a good source of fiber. Fiber helps to avoid constipation, making the bowel movement simpler to handle.

Yam helps in lowering blood pressure, improves digestion, fights infections and gives yummy and thick texture to the soup. Thus, Yam is indeed a superfood.

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