Eating cocoyam offers a variety of health benefits, including boosting the chances of dietary success, improving digestive health, and providing a reliable source of carbohydrates. It enhances metabolic efficiency, aids in nutrient absorption, strengthens the immune system, and supports blood health. Cocoyam, a thick tuber from the cocoyam plant, has been a staple in global cuisines for thousands of years. Its consumption can provide energy for aerobic exercise, promote heart and bone health, improve enzyme function, and combat anemia.
Cocoyam is packed with organic compounds, minerals, and vitamins that contribute to overall health. A single cup (132 grams) of cooked cocoyam contains 187 calories, primarily from carbohydrates, with less than a gram each of protein and fat. It’s rich in dietary fiber, carbohydrates, and vitamins A, C, E, B6, and folate. It also includes essential minerals like magnesium, iron, zinc, phosphorus, potassium, manganese, and copper, although the protein content is minimal.
With only 142 calories per 100 grams, cocoyam is a low-calorie food that provides a sense of fullness without excessive calorie intake. This makes it an excellent option for those on a diet who struggle with hunger. The dietary fiber in cocoyam, comprising 27% of the recommended daily intake per serving, is crucial for maintaining gastrointestinal health. Fiber increases bowel movement bulk, aiding in food passage through the digestive tract and improving digestion. This can prevent issues like gas, bloating, cramps, constipation, and diarrhea, contributing significantly to overall health.
Despite being starchy, cocoyam contains fiber and resistant starch, which are beneficial for blood sugar management. Since humans can’t digest fiber, it doesn’t affect blood sugar levels and actually slows down the digestion of other carbs, preventing severe blood sugar spikes after meals.
Cocoyam plays a vital role in antioxidant activity within the body. It contains high levels of vitamins A, C, and various antioxidants that boost the immune system and eliminate harmful free radicals, thereby promoting overall health. Cryptoxanthin in cocoyam is linked to a reduced risk of lung and oral cancers.
High-potassium foods like cocoyam help reduce muscle cramps and strengthen muscles, making them ideal for athletes seeking long-lasting energy due to cocoyam’s low glycemic index. With only 0.1g of fat and cholesterol per cup, cocoyam helps prevent artery hardening. It offers 19% of the daily required Vitamin E, which can protect against heart attacks.
Contrary to the stigma around starches due to low-carb diets, cocoyam, like potatoes and sweet potatoes, provides slow-releasing energy through its starch content. It supplies a quarter of the daily B6 requirement, a vitamin crucial for digestion, metabolism, enzyme production, and protein absorption. Adequate fiber intake, as provided by cocoyam, aids in managing glycemic levels and reducing diabetes risk.
Cocoyam’s antioxidants, including beta-carotene and cryptoxanthin, contribute to better vision by protecting ocular cells from free radicals. It also helps manage the symptoms of rheumatoid arthritis due to its vitamin B6 content. Cocoyam enhances the immune system with its vitamin C content, prompting more white blood cell production to fight off pathogens. Vitamin C also serves as an antioxidant that moderately prevents heart disease and cancer.
Vitamin B1, or thiamine, found in cocoyam, boosts focus, energy, and combats chronic stress while potentially preventing memory loss. Phosphorus in cocoyam is vital for bone and dental health, along with calcium and vitamin D, which support tooth enamel and jaw-bone mineral density, helping to prevent tooth decay.
Cocoyam’s vitamin E is an antioxidant that minimizes environmental damage to hair and improves scalp circulation. Applying vitamin E oil can keep the scalp moisturized and make hair healthier. The copper in cocoyam helps slow bone loss and osteoporosis in older women when combined with zinc, calcium, and manganese due to its collagen-forming properties.
It’s important to note that cocoyam should be properly prepared to avoid health issues like kidney stones and gout. Cooking it for the recommended time reduces these risks. Pairing cocoyam with calcium-rich foods like milk can further block oxalate absorption. Cocoyam leaves contain a toxin if eaten raw, so soaking them in cold water for 10-15 minutes before cooking is advised. Despite these precautions, cooked cocoyam is a staple food for many worldwide and is safe when prepared correctly.
