Yams are a starchy root vegetable that offer vitamin C, potassium, and fiber. They're a filling, versatile ingredient often used in place of or alongside potatoes. Cooked well, yams make a nourishing addition to pregnancy meals.
Why it's good in pregnancy
Yams provide vitamin C to support immune health and potassium to help maintain healthy fluid balance during pregnancy. Their fiber content supports digestion, which can ease common pregnancy discomforts like constipation. B vitamins in yams also support energy metabolism as your body's needs increase.
Key nutrients
Vitamin CSupports immune function and helps with iron absorption.
PotassiumHelps maintain healthy fluid balance and blood pressure.
FiberSupports digestive regularity and helps manage constipation.
B VitaminsSupport energy metabolism during pregnancy.
Serving ideas
Roast yam wedges with olive oil and spices
Mash as a side dish
Add to stews and soups
Bake into a casserole
Puree into a smooth side for easy eating
Safety
Wash thoroughly before use.
Wash and scrub yams thoroughly under running water before peeling and cooking to remove soil and residue. Store them in a cool, dark, well-ventilated place, where they can keep for several weeks. Cook yams thoroughly by boiling, steaming, roasting, or baking until soft all the way through. Cut into manageable pieces before serving to reduce choking risk.
Common questions
Are yams safe during pregnancy?Yes, thoroughly cooked yams are a safe and nutritious vegetable during pregnancy.
Are yams and sweet potatoes the same thing?No, they are different plants, though the names are sometimes used interchangeably in stores; both are generally safe when cooked.
Do yams need to be peeled before cooking?Yams should be peeled since their skin is tough and not typically eaten, then cooked thoroughly before serving.
Did you know?
True yams are starchier and less sweet than the orange-fleshed vegetables often called yams in some regions, which are actually sweet potatoes.
Yams are a staple food in many parts of the world, particularly West Africa.
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