The nutritional value of yams
Similar in appearance to sweet potato, yams are a versatile and nutritious vegetable that are packed with vitamins and minerals that support your health.
In the article, 11 Health and Nutrition Benefits of Yams by Healthline, it is pointed out that yams can be a brilliant source of fibre, with a 136g serving delivering 5g of fibre. They also provide 18% vitamin C, 23% copper and 22% manganese of the recommended daily amount of each nutrient.
Yams are also thought to have anti-inflammatory properties due to their antioxidant content, though the article makes clear that more research is needed to determine its effects.
What’s more, yams are particularly easy to introduce to the diet as they work in a range of savoury and sweet recipes where, like regular potato and sweet potato, they can be baked, boiled, steamed, roasted, fried and pan-cooked.
Top hydrating foods
While the weather in the UK has been mixed this summer, it is always important to ensure you are keeping well-hydrated. However, many people aren’t aware that it’s not just water that can keep you hydrated and there are a number of foods that have a high water content whilst also containing a range of nutrients that can support your health.
The article, “Hydrating foods: The top 20 and their benefits” by Medical News Today , lists some foods that contain over 85% water:
- Cucumber
Contains 96.73% water but also acts as a source of potassium and magnesium.
- Celery
95.42% water and contains vitamins A and K, folate and potassium as well as being a good source of fibre.
- Watermelon
It might be in the name but a lot of people forget that watermelon can be a great source of hydration with a 91.45% water content. They also provide vitamins C, A and several B vitamins.
- Skimmed milk
In addition to being a good source of calcium, you can also stay hydrated by drinking skimmed milk, at 90.84% water.
- Soy milk
If you struggle with dairy, soy milk is also a great source of hydration at 90.36% water.
- Tomatoes
Often a salad or sandwich staple, tomatoes can help keep you hydrated with an impressive 94.52% water content, whilst also adding to your fibre consumption.
- Strawberries
Another vibrant fruit, strawberries come in at 90.95% water and are a great source of antioxidants and fibre.
Some of the best foods to eat aged 50+
As we get older, health increasingly becomes a priority, but how can what we eat support our health as we age?
A recent article titled, “The Right Foods to Eat When You're Over 50” by Newsmax.com” lists some of the best foods we can eat to help us age healthily.
Fibre is one of the nutrients promoted as the digestive process in our bodies slows down as we age. To support the digestive system, ensure you are getting enough dietary fibre by eating a good range of fruit and vegetables, whole grains, legumes, nuts and seeds.
Most people are under the common misconception that protein is only really important for people in the gym but our muscle mass actually starts to decrease after the age of 30, so it’s really important to make sure you’re supporting your body with enough protein in your diet. Good dietary sources of protein include fatty fish, such as salmon and sardines, as well as eggs, legumes, nuts and seeds.
Another key nutrient to monitor in our diets as we age is calcium. As bone loss is a natural part of the aging process, it is important to ensure you are eating enough calcium-rich foods as part of your diet. These include plain yoghurt, cabbage, broccoli, spinach and black beans.
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Alison is Director and Founder of Metabolics who writes about Metabolics updates, events and natural healthcare. Her experience and passion for natural supplements and healthcare comes from her years of experience as a practising osteopath, having founded Metabolics in her search for high quality, natural products in her own work. Alison has been a qualified and practising Osteopath since 1981 and regularly gives seminars on a range of healthcare subjects to the wider practitioner community helping share her knowledge and experience.