Few foods hold the kind of respect yams do in Nigeria. It sits in the corner of the market, piled as high as a mini mountain. It is there in the kitchen, boiling on the stove, or fried in hot oil, or pounded with determination to make a Sunday meal. For many of us, yam feels ordinary, almost too familiar. But here is the twist, yam is anything but ordinary. In fact, it is the most underrated superfood sitting quietly on our plates.

Before we discuss nutrition, we should stop and examine the position of yams in the Nigerian setting. The New Yam Festival among the Igbo is not merely a party, but rather a festival of life, harvest, and abundance. In Yoruba land, yams have long been associated with prestige and community. And across the country, yam barns are more than food stores; they are symbols of wealth and hard work. For something so tied to identity and tradition, yam deserves a little more respect than they often get at mealtimes.

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What yam really does for your body

It is easy to take yams for granted, but this humble tuber is quietly doing far more for your health than most people realise. Let’s break it down.

Steady energy that lasts

Stamina is one of the first things Yam gets you. Yam is a good source of complex carbohydrates and, as such, they impart energy gradually in the blood. As opposed to high-carb snacks that leave you hyperactive for an hour and tired the next, yam keeps you active all day. This is why a morning breakfast of yams and egg sauce will frequently take one through the mid-afternoon without having to make a meal every half-hour.

Good digestion and a lighter body

The fibre in yams is used as a broom by your digestive system. It sustains bowel movements, prevents constipation, and is healthy for the gut. Besides that, fibre causes you to feel fuller. Yams may be an invisible companion of anyone with a weight problem, as they keep you full yet do not lead to excessive caloric intake.

Stronger immunity and healthier skin

The yams are not only stomach-filling due to their vitamin C content. It helps to boost your immune system, and your body gets rid of common infections. Vitamin C also plays the role of helping in wound healing and also keeping the skin bright, hence, yes, that plate of yam porridge is not only fulfilling your hunger.

A heart that beats with ease

Yam contains potassium, a mineral that helps regulate blood pressure and supports heart health. In a country where cases of hypertension are steadily rising, a regular diet that includes yams could make a big difference. It is nature’s way of balancing what the body needs.

Protection from within

Some varieties of yams contain antioxidants, which act like bodyguards for your cells. They protect against damage that can lead to long-term illnesses. While many spend heavily on imported supplements for the same effect, yam quietly offers similar benefits, right there in the market, wrapped in brown skin and ready to cook.

So many ways to enjoy yams

Part of yams’ magic is how it never gets boring. It is the food that fits any mood. Fancy a hearty breakfast? Boil it and add egg sauce. Want something quick for lunch? Fry it, pair it with pepper sauce, and you are set. Need a feast? Pound it and serve with egusi or vegetable soup. Feeling nostalgic? Roast it and dip it in palm oil like you would by the roadside. And of course, there is yam porridge, creamy, spicy, comforting. Yam is not just food, it is personality.

Let us be honest. City life is making us eat more of what comes in plastic or cardboard boxes, bread, noodles, pizza, and pasta. They may feel modern, but most cannot compete with yams when it comes to real nutrition. Yams are local, affordable, filling, and healthy. It is proof that the foods our grandparents trusted still hold the key to healthier living today.

Nutrition experts often say that Nigeria’s indigenous foods, yams, plantains, beans, and millet, are exactly what we should be eating more of. Yam ticks every box for energy, balance, and health.

Here is a fun fact: Nigeria produces more than 70 per cent of the world’s yams. Think about that for a moment. Every time you peel, fry, or pound yams, you are eating something that puts Nigeria on the global food map. This humble tuber is not just filling our stomachs; it is shaping our agricultural identity, and also remember you are eating more than food. You are eating culture, health, and history all rolled into one tuber.

Anita Chinedu