Rwanda’s fresh air yams are mainly grown by family growers in the Southern and Western Provinces. Air yam or air potato (Discorea bulbifera) is a form of potato that grows rapidly on climbing vines. They are often mistaken for sweet potatoes. However, nutritionists say these types of yams are less sweet and starchier. It’s easy to add yams to your diet as they can be baked, boiled, steamed, roasted, fried and pan-cooked depending on ones preferences. Rene Tabaro, a nutritionist at King Faisal Hospital says these tubers are highly nutritious, versatile, and may benefit ones health in many ways as they are known to be rich in vitamins, minerals, and fibre. For instance, he says one cup (136 grams) of baked yams provides calories, 158, carbs, 37 grams, and 2 grams of protein. With its high starch levels, Tabaro says the air yam is an energy resource. It also provides potassium for proper diuretic functions in the body at 23 percent of the daily value. The dietary fibre margin in air yams stands at 16 percent. This is important because it helps keep digestive functions in the gastric system stable. Some health benefits of the air yam are in its ability to cure certain ailments. Tabaro adds that extracts from the yam can also be used to get relief from diarrhoea and dysentery as well as alleviating ones conjunctivitis disorder. Erick Musengimana, a nutritionist working with Rwanda Diabetes Association says studies have shown air potato to be rich in flavonoids, which can be a source of antioxidants. In addition, he says the tube also has anti-inflammatory properties and contains diosgenin, a steroid that helps create commercial steroidal hormones. “The good thing with this tuber is that, it is not only an excellent source of fibre but is also high in potassium and manganese, which are important for supporting bone health, growth, metabolism, and heart function,” he says. These tubers are believed to also provide decent amounts of other micronutrients, such as copper and vitamin C. Copper is vital for red blood cell production and iron absorption, while vitamin C is a strong antioxidant that can boost one’s immune system. Eating yams in general, Tabaro says helps boost one’s brain function because of the diosgenin compound, which has been found to promote neuron growth and enhance brain function. This compound also helps improve memory and learning abilities. Research also identifies eating these yams with alleviating some symptoms of menopause. Their antioxidants may have anticancer properties. These antioxidants also help reduce inflammation. Chronic inflammation is linked to an increased risk of various conditions, such as heart disease, diabetes, and obesity. Eating anti-inflammatory foods, such as yams, can help manage chronic inflammation.
