How to take yam correctly?

Yam is a nutritious food. Taking it correctly can give full play to its effects of strengthening the spleen, stomach, lungs and kidneys. This article will start from the aspects of yam consumption methods, suitable groups, precautions and common products to help you take yam scientifically and rationally.

How to eat yam and its effects

Yams can be eaten fresh, dried or processed into powder. Different forms of consumption have their own characteristics. Fresh yam is suitable for stewing, stir-frying or steaming, and can retain more active ingredients; dried yam is mostly used for soup or porridge, which is convenient for long-term storage; yam powder can be brewed directly or added to pasta for more efficient absorption. Traditional Chinese medicine believes that yam is mild in nature, sweet in taste, and returns to the spleen, lung, and kidney meridians. It has the functions of nourishing the spleen and stomach, promoting body fluids and benefiting the lungs, and tonifying the kidneys and astringing essence. It is suitable for people with weak spleen and stomach, cough due to lung deficiency, or spermatorrhea due to kidney deficiency. The "Compendium of Materia Medica" of the Ming Dynasty recorded that it "replenishes kidney qi, strengthens the spleen and stomach", and modern research has also confirmed that it is rich in active ingredients such as polysaccharides and saponins.

Suitable groups and precautions for use

Although yam is a tonic product, the way of taking it needs to be adjusted according to your physical constitution. Diabetic patients can eat a moderate amount of fresh yam to replace some staple foods, but they should avoid cooking with added sugar. People with indigestion are recommended to boil the yam or make it into a paste. People who are allergic to yam mucus protein should eat it with caution. Note when taking: the recommended daily amount of fresh yam is 200-300 grams, and the dried product is 30-50 grams; it should not be eaten with alkaline drugs; patients with constipation should consume less. The Chinese Nutrition Society recommends that yam, as a dietary supplement, should be taken in a balanced manner with cereals, vegetables and other foods.

Common yam products and key points for purchasing

Common yam products on the market include fresh products, dried slices and processed products. When purchasing, please pay attention to: fresh yam has smooth skin, few fibrous roots, and more mucilage in the cross-section; dried yam tablets should be slightly yellow in color and smoked without sulfur; and for yam powder, check the ingredient list to see if it is pure yam. Well-known brands such as "Tiegun Yam" from Wenxian County, Henan and "Chicken Skin Yam" from Shandong are authentic medicinal materials. Some regular manufacturer products are as follows:

Summary suggestions for scientifically taking yam

Taken together, taking yam correctly requires mastering the three principles of "distinguishing your physical constitution, choosing a method, and controlling the dosage." The general population can take yam as part of their daily diet and eat it 2-3 times a week; those with special needs should develop a personalized plan under the guidance of a physician. No matter which way of taking it, you should adhere to the principle of appropriate amount to avoid excessive discomfort such as abdominal bloating. Only through reasonable combination and scientific consumption can the health-preserving value of yam be fully utilized.

Quote sources:
1. "Chinese Pharmacopoeia" 2020 Edition 1
2. Li Shizhen's "Compendium of Materia Medica"
3. Chinese Nutrition Society’s “Dietary Guidelines for Chinese Residents”
4. Data from Yam Research Institute of Henan Academy of Agricultural Sciences