Although they're considered to be a starchy vegetable, yams are made up of complex carbohydrates and dietary fiber allowing for slow uptake to keep blood sugar levels even, giving it the nod as a low glycemic index food. The vitamin A that is converted into beta-carotene when eating yams isn't as spectacular as those in sweet potatoes, but the antioxidants they provide are exceptional. The vitamin A in yams has other functions, such as maintaining healthy mucous membranes and skin, heightening night vision, supporting healthy bone development, and providing protection from lung and mouth cancers.

    Yams are a good source of vitamin C – 27% of the daily value for fighting infections such as colds and flu and quick wound healing, anti-aging, strong bones, and healthy immune function. It also provides good amounts of fiber, potassium, manganese, and metabolic B vitamins. The content of vitamin B6 (pyridoxine; 16% of the daily value) is good for shrinking the effects of homocystei