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.
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 homocysteine, which can do real damage to cell walls that could lead to heart attacks and/or stroke.
Other nutrients in yams include thiamin (vitamin B1), riboflavin, folic acid, pantothenic acid, and niacin. Copper (which produces healthy red blood cells), calcium, potassium (supporting optimal cell and body fluids), iron, manganese (a component in the super-potent antioxidant enzyme superoxide dismutase), and phosphorus are body-beneficial minerals found in yams.
Healthy sweet potato recipes:
http://www.eatingwell.com/recipes_menus/collections/healthy_sweet_potato_recipes
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