what foods should you eat to improve memory and neuron development?

He sweet potato This is a very nutritious tuber that stands out for its content of complex carbohydrates, fiber, vitamins and minerals. Not only is this food an excellent source of energy, but it also has antioxidant properties and is good for memory and thinking. blood sugar control. Native to the regions of Africa, South America, the Antilles and the Pacific Islands, in Spain its consumption is concentrated mainly in the Canary Islands, where it is part of the traditional diet.

Yam is not only a nutritious food, but it is also credited with a number of medicinal properties. Among the most notable is diosgenin, a compound that, according to this study, improves neuronal growth and memory, as well as promoting learning ability. Another study also showed that this compound alleviates menopausal symptoms by increasing levels of estrone and estradiol, two hormones that decrease during this stage.

In addition, antioxidant compounds in yam has an anti-inflammatory effect what could it be useful for reducing the risk of cardiovascular diseasediabetes and obesity. The resistant starch it contains helps control blood sugar levels by improving glycemic control and improving digestive health by increasing enzymes that break down food and promoting the growth of beneficial bacteria in the intestinal tract.

Yam – food for the body and brain

A study conducted by the companyJournal of Clinical Nutritionstressed that yams contain antioxidants that may reduce the risk of heart disease and certain types of cancer. In addition, his contribution to vitamins such as C and B6and minerals such as potassium and magnesium help maintain good overall health.

Additionally, numerous other studies (which can be found in this pdf link) show that regularly eating sweet potatoes may be beneficial for people with diabetes because they low glycemic index and its ability to regulate blood sugar levels necessary to control this condition. At the therapeutic level they identified anti-cancer properties in some varieties, such as purple sweet potato (Dioscorea alata), according to research from the University of the West Indies.

Benefits of Yam

Yam is a tuber with a wide range of nutritional and therapeutic benefits, which are detailed in this article. “The genus Dioscorea (Yam) – assessment of nutritional and therapeutic potential”. Below are its main advantages:

• High nutritional value: Yams are an excellent source complex carbohydrates, dietary fiberand vitamins such as vitamin C And vitamin B6. It also provides important minerals such as potassium And magnesiumnecessary for the proper functioning of the body and overall health.
• Antioxidant properties: Contains antioxidant compounds that help protect cells against damage caused by free radicals. This helps prevent chronic diseases such as Cancer And cardiovascular diseases.
• Benefits for digestion: Due to its high fiber content, yam promotes good digestion, helping prevent constipation and contributing healthy weight by promoting greater satiation.
• Monitoring blood glucose levels: Some studies show that eating sweet potatoes may help. regulate blood sugar levelswhat may be useful for people with diabetes or prediabetes.
• Anti-inflammatory properties: Compounds with anti-inflammatory properties present in sweet potatoes may help. reduce inflammation in the body, which plays a key role in the prevention of various chronic diseases, including cardiovascular diseases.
• Other benefits: In addition, yams can improve bone healthhelp lower cholesterol levels And strengthen the immune systemthereby contributing to the overall defense of the body.

Nutritional value of yam

The following table provides nutritional information for yams according to the US Department of Agriculture:

Nutrient	Quantity per 100 g
Calories	118 kcal
Total fat	0.2 g
saturated fatty acids	0g
Cholesterol	0mg
Sodium	9mg
Potassium	816mg
carbohydrates	28g
Dietary fiber	4.1 g
Sahara	0.5 g
Squirrels	1.5 g
Vitamin C	17.1 mg
Calcium	17mg
Iron	0.5 mg
Vitamin D	0 user interface
Vitamin B6	0.3 mg
Vitamin B12	0 mcg
Magnesium	21mg

Types of sweet potatoes

There are several types of sweet potatoes, depending on their origin and characteristics:

• large or regular sweet potato: Native to South Asia, it is the most cultivated variety of sweet potato in the world due to its high yield and culinary versatility.
• wild yam: Grows wild in North America, especially near swamps and rain forests. Although it is not widely used, it can be found in some traditional medicines.
• Creole yam (puffed potato): Native to tropical Africa, this species is primarily grown in the Caribbean. In addition to underground tubers, it produces auxiliary tubers, which are also used as food.
• yellow yam: Native to Africa, it is highly prized and grown throughout the continent. It has a characteristic color that distinguishes it from other varieties.
• sour yam: This species is grown in West Africa and has varieties that can be poisonous if not handled properly. For this reason, its cultivation is limited.
• Chinese yam: Used in traditional Chinese medicine. It grows wild in valleys and mountains. It is also a staple food in some areas of China, where it is used in a similar way to potatoes.
• White or African yam: Widely cultivated in West Africa, it was also introduced to South America, where it became important in some regions.
• Black walnut, black vine or cane asparagus: Grows wild in parts of Central and Southern Europe, including Spain. In some regions, its tender shoots are eaten like asparagus, although the tubers are used only for medicinal purposes.
• Barbasco (Dioscorea complex And Dioscorea floribunda): These are two types of yams grown primarily for pharmaceutical purposes and used to produce diosgenins, key compounds in drug production.

How can you eat yams?

Cooking sweet potatoes, due to their hard and rough skin, can make them more labor intensive than cooking sweet potatoes, but their versatility in the kitchen is similar. It can be eaten boiled, steamed, baked or grilled, and is ideal with meat and fish, pureed, or added to soups and stews. It is also used in desserts, and in the form of flour or starch it is an excellent thickening or gelling agent suitable for those with celiac disease.

Although sweet potato chips are sold like bagged potato chips, it is advisable to moderate your consumption as these products are processed and therefore contain high levels of fat. As a healthy alternative, opt for dried fruits for a more nutritious snack.