Bitter yam, also known as ona, is a plant that is believed to offer various health benefits, although scientific evidence is limited. Before discussing the 8 incredible health benefits of ona or bitter yam, let’s look at;
What Is Ona or Bitter Yam?
Ona, also known as bitter yam, is a root vegetable native to Africa and Asia. It has a long history of use in traditional medicine and has recently gained popularity as a superfood. The tuber itself is brown and rough on the outside, with white, yellow, or orange flesh on the inside. It can grow up to 3 feet long and weigh up to 20 pounds.As its name suggests, Ona has a bitter taste due to the presence of diosgenin, a steroid compound. This bitterness is reduced through preparation methods like soaking, peeling, and boiling.There are several varieties of Ona, with some being more bitter than others. The two main cultivated varieties are white yam and yellow yam.Ona is a good source of fiber, vitamin C, potassium, and magnesium. It also contains other nutrients like manganese, iron, and calcium.
8 Incredible Health Benefits of Ona
1. Improved blood sugar control: Ona may help to improve blood sugar control in people with diabetes. Studies have shown that ona can help to lower blood sugar levels and improve insulin sensitivity. Several possible mechanisms are suggested for the blood sugar-lowering effects of bitter yam, including:
- Increased insulin secretion: Bitter yam may stimulate the pancreas to release more insulin, which helps to usher sugar into cells.
- Improved insulin sensitivity: Bitter yam may improve the body’s ability to use insulin, making it more effective at lowering blood sugar levels.
- Delayed carbohydrate absorption: Bitter yam may slow down the digestion and absorption of carbohydrates, preventing blood sugar spikes after meals.
2. Lowering cholesterol levels: Studies suggest that ona may decrease LDL (bad) cholesterol while increasing HDL (good) cholesterol. This favorable shift in cholesterol profile can contribute to reducing plaque buildup in arteries, a major risk factor for heart disease. One potential mechanism could be the presence of diosgenin, a steroid compound found in ona, which may inhibit cholesterol synthesis in the liver.
3. Antioxidant properties: Bitter yam is reported to have significant antioxidant properties. Research has shown that yam tubers contain polyphenols such as catechins, chlorogenic acids, proanthocyanidins, and anthocyanins, which contribute to their antioxidant activity. The antioxidant potential of bitter yam has been evaluated through various in vitro studies, demonstrating its ability to scavenge free radicals and inhibit lipid peroxidation.
4. Pregnancy Benefits: Ona, offers several benefits during pregnancy. It is rich in vitamins and minerals that can aid in curing morning sickness, preventing low birth weight, and regulating blood pressure. The antioxidants present in bitter yam can improve digestion, prevent anemia, and strengthen bones. Additionally, its high carbohydrate content can help boost energy levels, and it may reduce the risk of premature birth and miscarriage. However, it’s important to note that wild forms of bitter yam can be toxic and should be avoided during pregnancy.
5. Weight Management: Ona is a high-fiber food that can help keep you satiated for longer, potentially aiding in weight control. Additionally, the resistant starch in bitter yam may increase digestive enzymes and promote the growth of good bacteria in the gut, which can also contribute to weight management. These properties make bitter yam a valuable addition to a balanced diet for those looking to manage their weight.
6. Brain health: Ona contains a compound called diosgenin, which is known to sharpen memory and improve brain functioning. This makes bitter yam a valuable addition to a balanced diet for those looking to improve their brain health. Additionally, the antioxidants present in bitter yam can help reduce inflammation, which may also contribute to improved brain function.
7. Regulation of Blood Pressure: Ona, is a good source of potassium, which can help regulate blood pressure levels. Potassium is an important mineral that helps maintain normal blood pressure, supports muscle and nerve function, and keeps fluids balanced in the body. Therefore, incorporating bitter yam into a balanced diet may be beneficial for those looking to regulate their blood pressure.
8. Improved Digestive Health: Ona, is associated with improved digestive health. Studies indicate that the resistant starch in yams may increase digestive enzymes that help break down food and increase the number of good bacteria in the gut. This can contribute to better digestion and overall gut health. Additionally, the fiber content in yams may promote weight loss. Therefore, incorporating bitter yam into the diet may have positive effects on digestive health and weight management.
How To Prepare Ona For Consumption
To prepare ona for consumption, follow these steps:
- Wash the ona thoroughly to remove any dirt or debris.
- Peel the skin using a sharp knife or vegetable peeler.
- Cut the ona into small pieces or slices.
- Boil the ona in salted water until tender, which usually takes about 20-30 minutes.
- Drain the water and serve the ona as a side dish with red palm oil or use it in recipes such as stews or soups.
Bitter yam can also be roasted, fried, or mashed like potatoes[1].
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