Iyan (Pounded Yam): Nutritional Benefits and Recipe
Nigerian foods are very tasty, health and with high level of nutritional benefit. Eating Nigerian foods is what anyone from any race or anywhere could ever enjoy to have a healthy living.
Nigerian foods are natural food from farm. They are locally produced with not chemicals that could be dangerous to the health.
In this article, you will learn about Iyan (Pounded Yam), one of the best Nigerian foods, it’s nutritional benefits and recipe.
Iyan (Pounded Yam)
Nigeria is one of the world’s largest producers of yams is Nigeria. Nigerian yams are of high quality. Nigeria is an exporter of yam to other parts of the world, including, America, Europe, middle-east etc.
Iyan is a Nigerian foods that is loved so much by Nigerians and other Africans because of the good taste and nutritional benefits. Iyan is popularly eaten by Yoruba nation from the south-west of Nigeria. Ikales, Ondos, Ekitis, Ijeshas, Egbas, Ijebus etc are fond of eating Iyan.
Iyan is commonly eaten with varieties of Nigerian soups like Marigbo (black soup), Efo, Obe Ila(okra soup), Ogbono soup, Egusi soup, and Afrang soup etc
Health and Nutrition Benefits of Iyan (pounded yams)
- Iyan which is made from yam is not only an excellent source of fiber.
- It is high in potassium and manganese, which are important for supporting bone health, growth, metabolism, and heart function.
- Iyan provides copper, which is essential for red blood cell production and iron absorption.
- Iyan is a good source of vitamin C, which is a strong antioxidant that can boost your immune system.
- Eating Iyan may boost your brain.
- Iyan may help alleviate some symptoms of menopause.
- Iyan provide several antioxidants that may have anti-cancer properties.
- Iyan has no fat, hence, good for weight loss.
- Iyan Improves cholesterol levels.
- Eating Iyan with soups is an excellent source of carbohydrates, protein, fat, niacin, riboflavin, pyridoxine, sodium, calcium, copper, vitamins A, C, E, K and many more.
How to Prepare Iyan (Pounded Yam).
- Peel the yam and cut it into bits, not too small or too big.
- Wash the cut yam thoroughly in clean water.
- Put the cut yam into the pot, add water and cook it.
- When the yam is done, put it in your mortar or pounding machine and pound.
- Soften it with clean water to your taste.
- When done, put your Iyan in the dish and It is ready to be eaten.
You can eat your Iyan with stew, Marigbo (black soup), Efo, Obe Ila(okra soup), Ogbono soup, Egusi soup, and Afang soup etc.
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