Cocoyam, also known as taro, is a popularly cultivated tropical root vegetable in Africa, Asia, and the Caribbean. It is a versatile and nutritious food that numerous cultures have enjoyed for centuries. Cocoyam is an excellent addition to a healthy diet because it is a rich source of carbohydrates, fiber, and numerous vitamins and minerals. This article will examine the 25 health benefits of cocoyam consumption.
25 Advantages of Eating Cocoyam
1. High Fiber Content
According to research, cocoyam contains both soluble and insoluble fiber, which are essential for various digestive health factors. Insoluble fiber adds volume to stool and promotes regular bowel movements, while soluble fiber helps lower cholesterol levels and regulate blood sugar levels. Fiber is an essential nutrient that promotes digestive health, prevents constipation, and lowers the risk of cardiovascular disease and other chronic diseases. As part of a balanced diet, cocoyam can help you meet your daily fiber requirements and support your overall health.
Enhances Digestive Health
Cocoyam's high fiber content encourages the development of beneficial gut bacteria, which aids digestion, reduces inflammation, and boosts the immune system.
3. Rich in Vitamins
Cocoyam is an excellent source of vitamins A, C, E, and B-complex vitamins. These vitamins are indispensable for maintaining healthy epidermis, eyesight, immunity, and nerve function.
4. Abundant in Potassium
Cocoyam is regarded as one of the finest sources of potassium among plant foods, containing 615 mg, or 13.09% of the daily value. Potassium is an essential mineral that helps maintain fluid homeostasis, regulate blood pressure, and support muscle and nerve function. Cocoyam can help you meet your daily potassium requirements as well as provide other essential nutrients.
5. Lowers Inflammation
Cocoyam contains anti-inflammatory and antioxidant compounds that reduce inflammation and protect against chronic diseases such as arthritis, heart disease, and cancer.
Contributes to Weight Management
The high fiber content of cocoyam aids in weight management and prevents overeating by keeping you feeling full and satiated after meals.
7. Contributes to Heart Health
Cocoyam is an excellent source of fiber, potassium, and antioxidants, which all promote cardiac health by reducing inflammation, enhancing blood flow, and lowering cholesterol levels.
Increases Energy Levels
Cocoyam is an excellent source of complex carbohydrates, which supply sustained energy and prevent blood sugar spikes and falls.
9. Facilitates Brain Function
The B-complex vitamins found in cocoyam promote optimal brain function and enhance memory, concentration, and mood.
Helps to control blood sugar levels
Low glycemic index indicates that cocoyam does not produce a rapid rise in blood sugar levels. This makes it an ideal substance for diabetics and those at risk for developing the disease.
11. Helps Prevent Anemia
Cocoyam is a starchy root vegetable that is rich in iron, an essential nutrient for red blood cell production. Anemia is characterized by a lack of red blood cells or hemoglobin in the blood, which can result in fatigue, frailty, and other symptoms.
Cocoyam consumption can increase iron levels in the body and prevent anemia. In addition, cocoyam is a rich source of vitamin C, which improves iron assimilation in the body. Incorporating cocoyam into your diet can therefore be an effective means of preventing anemia and preserving your health.Additionally, read about additional blood-building nutrients that combat anemia.
Contributes to Eye Health
Cocoyam can indeed promote eye health. Vitamin A, vitamin C, and beta-carotene are essential for preserving healthy eyesight, and cocoyam is an excellent source of these nutrients.
Vitamin A is essential for the effective functioning of the retina, the portion of the eye that detects light and enables us to see in dim light. Vitamin A aids in the prevention of night blindness, cataracts, and other eye-related conditions. Beta-carotene, which the body converts to vitamin A, is also essential for eye health because it prevents age-related macular degeneration, a prevalent eye condition that can lead to vision loss.
Additionally, cocoyam is a rich source of antioxidants, which protect the eyes from free radical damage.
13. Promotes Skin Health
First, cocoyam is an excellent source of vitamin E, a potent antioxidant that protects the epidermis from damage caused by free radicals. Free radicals can contribute to premature aging, wrinkles, and other skin problems, so ingesting foods rich in antioxidants such as vitamin E can help maintain the skin's youthful appearance.
Second, cocoyam is abundant in vitamin C, which is essential for collagen production. Collagen is a protein that gives skin its elasticity and firmness, and its absence can result in sagging and wrinkles. Cocoyam consumption can stimulate collagen production and maintain healthy, vibrant skin.
Cocoyam is also an excellent source of dietary fiber, which promotes healthy digestion and elimination. A robust digestive system is necessary for overall health, including skin health. When the body can effectively eliminate toxins and debris, it can reduce inflammation and promote healthy skin.
Consuming cocoyam as part of a healthy, well-balanced diet may support healthy skin by providing essential nutrients and promoting overall health and wellness.
14. Protects against constipation
According to one study, the cocoyam fiber promotes regular bowel movements and prevents constipation by adding bulk to the stool and making it simpler to pass through the digestive tract.
Cocoyam is rich in both soluble and insoluble fiber, which aids digestion and promotes regularity. Soluble fiber absorbs water in the digestive tract, producing a gel-like substance that slows digestion and promotes feelings of fullness, whereas insoluble fiber adds bulk to the stool and aids in its movement through the digestive tract.
As part of a healthy and balanced diet, consuming cocoyam can help prevent constipation and promote healthy digestion. It is essential to consume copious amounts of water when consuming high-fiber foods like cocoyam in order to prevent dehydration and maintain optimal digestive function.
15. Supports Immune Function
Cocoyam contains vitamins and minerals that strengthen the immune system and aid in disease prevention.
16. Promotes Bone Health
Cocoyam is an excellent source of calcium and magnesium, which are essential for bone formation and maintenance.
17. Aids in Reducing Stress
The B-complex vitamins in cocoyam regulate the production of hormones.
Reduce stress hormones and promote feelings of calmness and serenity.
18. Contributes to Muscle Function
Potassium, which helps modulate muscle contractions and supports muscle function, is abundant in cocoyam.
19. Boosts Metabolism
The B-complex vitamins found in cocoyam play an essential function in metabolism by converting food into energy.
Helps Reduce Blood Pressure
Potassium helps lower blood pressure by counteracting the effects of sodium in the diet.
21. Contributes to Liver Health
Cocoyam contains antioxidants and other compounds that protect against liver injury and support liver function.
22. Protects Against Cancer
Due to its high content of antioxidants and other beneficial compounds, cocoyam may have anti-cancer properties, according to a number of studies [1, 2, 3, 4].
Antioxidants are substances that can aid in preventing cell injury caused by molecules known as free radicals. Free radicals can cause DNA and other cellular structures to mutate, which can contribute to the development of cancer.
Antioxidants such as polyphenols, flavonoids, and carotenoids are abundant in cocoyam. In laboratory investigations, these compounds have been shown to possess anticancer properties. Several studies have demonstrated, for instance, that cocoyam extract can inhibit the growth of cancer cells and induce their demise, thereby potentially slowing or preventing the disease's spread.
To confirm these findings and ascertain the optimal dose and duration of cocoyam consumption for cancer prevention, additional research is required. Additionally, it is crucial to note that cocoyam cannot prevent or cure cancer on its own, and a healthy diet and lifestyle are essential for lowering cancer risk.
Reduces the risk of stroke by 23
This is because cocoyam is a rich source of potassium, an essential mineral for regulating blood pressure.
High blood pressure is a significant risk factor for stroke, and a potassium-rich diet can help reduce blood pressure and the risk of stroke. Potassium counteracts the effects of sodium, which can cause an increase in blood pressure.
In addition to fiber, magnesium, and vitamin C, cocoyam contains other nutrients that may help reduce the risk of stroke.
Fiber can aid in lowering cholesterol levels, which is crucial given that elevated cholesterol levels can increase the risk of stroke. Magnesium can also help regulate blood pressure and enhance blood flow, whereas vitamin C is an antioxidant that can protect against oxidative stress, a risk factor for stroke.
Despite the fact that cocoyam can be a nutritious addition to a healthy diet, it is essential to note that the risk of stroke is influenced by numerous factors, including lifestyle and medical history.[5]
24. Promotes Maternal Health
It is acceptable for pregnant women to consume cocoyam, a starchy root vegetable that is rich in nutrients that are beneficial to pregnancy. Folate, a B-vitamin essential for the development of the fetus' brain and spinal cord, is abundant in cocoyam. In addition, adequate folate consumption during pregnancy can reduce the risk of birth defects.
Additionally, cocoyam is an excellent source of potassium, which helps regulate blood pressure and reduces the risk of preeclampsia, a serious pregnancy complication. Additionally, cocoyam contains fiber, which can help prevent constipation, a common pregnancy-related issue.
25. Helps Improve Sleep
Cocoyam is an excellent source of magnesium [7], an essential mineral for optimal sleep patterns. Magnesium promotes relaxation and calmness, which can facilitate falling slumber more quickly and enhance the quality of sleep. Magnesium deficiency has been linked to insomnia and other sleep disorders. Incorporating cocoyam into your diet can therefore be a natural method to improve sleep and promote overall health and wellness.
FAQs
Can cocoyam assist in weight loss?
A: Yes, the high fiber content of cocoyam can promote satiety and aid in weight management.
Is cocoyam harmless for diabetics to consume?
Yes, cocoyam has a low glycemic index and is an excellent food option for diabetics.
Can cocoyam aid in cancer prevention?
Yes, cocoyam contains antioxidants and anti-inflammatory compounds that aid in cancer prevention.
Is cocoyam an excellent potassium source?
Yes, cocoyam is an excellent source of potassium, an essential mineral for numerous bodily processes.
Can raw cocoyam be consumed?
No, cocoyam must be thoroughly cooked prior to consumption because it contains a toxin that can cause irritation if consumed uncooked.