Health is wealth, or rather, a great possession that some take for granted, and on this very interesting topic, it is time to stop overlooking foods that contribute to your well-being.
In the spotlight is cocoyam, also known as Colocasia escluenta. It is a straight-root vegetable that is widely cultivated and can be found in many countries, like Africa, India, Singapore, the USA, and Japan.
Cocoyam is known by many names in different countries like toro, yam, and dasheen. It is a dietary staple that has been around in the food scene for centuries and has nutritional benefits.
Nutritional Value of Cocoyam
Cocoyam (Colocasia esculenta), also known as taro, is a nutritional root vegetable that offers several essential benefits. Although the nutritional value might vary depending on how it is cooked, general nutritional benefits include the;
1. An excellent amount of protein, copper, calcium, thiamine, vitamins C, A, and E, and vitamin B6.
2. Contains iron, zinc, and carbohydrates
3. A good source of dietary fibre.
Health Benefits of Cocoyam
Cocoyam contains immense benefits when consumed. Let's take a look at some of the benefits of these edible roots:
- Cocoyam contains a high amount of dietary fibre, which prevents constipation, helps with bowel movements, and boosts the gastrointestinal system to help digest foods.
- Carbohydrates are among the nutritional values of cocoyam, which helps sustain energy. Eating cocoyam helps to maintain your energy level, especially for long days.
- It is beneficial to weight loss as cocoyam contains low fat and benefits the body's overall fat intake.
- Cocoyam is a good source of vitamins and boosts the immune system.
- Vitamin C, vitamin B6 boost the immune system, and play important roles.
- It helps regulate blood pressure, balance fluids, and help muscle and nerve function, as cocoyam is a good source of potassium and magnesium.
- The antioxidants in cocoyam help fight oxidative stress and reduce the risk of chronic diseases.
- It contributes to blood sugar control and reduces high blood pressure. If you are at risk of diabetes or other serious conditions, incorporating cocoyam into your meals would be a good choice.
- It helps regulate blood pressure and reduces the risk of cardiovascular problems due to the low sodium content and potassium-rich nature of cocoyam.
- Promotes bone health as it contains calcium and phosphorus and is essential for maintaining strong bones.
- Cocoyam is gluten-free and a suitable food choice for people with gluten sensitivity and celiac disease.
- It helps to maintain weight management as it gives a full feeling. Including cocoyam in your diet will aid in your weight-loss journey.
- Cocoyam has been studied to have anti-cancer properties due to some compounds found in it. Although more research is still being conducted,.
Health Benefits of Cocoyam Leaves (Kontomire)
Cocoyam leaves are a good source of vitamin A, a nutrient essential for maintaining healthy vision. Vitamin A plays a crucial role in the function of the retina and the conversion of light into nerve signals that reach the brain, allowing us to see in low-light conditions
Cocoyam leaves contain vitamins, such as vitamin C, which is known for its antioxidant properties. Antioxidants help neutralise harmful free radicals in the body that can lead to inflammation and oxidative stress.
Cocoyam leaves contain B vitamins, including vitamin B6 and folate (vitamin B9). These vitamins are essential for nerve function and play a role in the synthesis of neurotransmitters, which are chemicals that transmit signals in the central nervous system. Adequate intake of B vitamins is important for maintaining a healthy nervous system.
Cocoyam leaves contain dietary fibre, which can help absorb excess water in the intestines and add bulk to stool. This can be particularly useful in cases of mild or occasional diarrhoea, as it may help firm up loose stools.
Cocoyam leaves contain calcium, which is essential for the development of foetal bones and teeth. Calcium is a critical mineral during pregnancy as the baby's bones and teeth start to form. Adequate calcium intake can help ensure that the growing foetus receives the necessary building blocks for skeletal and tooth development. Additionally, vitamin K in cocoyam is also involved in the synthesis of certain proteins that contribute to bone mineralization.
Cocoyam leaves are a good source of vitamin A, which plays a vital role in skin health. Vitamin A supports skin cell production and repair, helping to maintain healthy skin. It also aids in preventing dryness and flakiness.
The essential amino acids in cocoyam are crucial for the growth and repair of tissues in the body. This amino acid called threonine is needed for the synthesis of new proteins, which are essential for muscle development, organ repair, and overall growth.
Vitamin C, present in cocoyam leaves, is essential for the synthesis of collagen, a structural protein that supports skin elasticity and firmness. Adequate collagen production is crucial for wound healing and maintaining youthful-looking skin.
Precautions to note when eating Cocoyam
You need to properly peel your cocoyam before cooking and consumption. Eating raw cocoyam would be harmful as it contains harmful substances that can cause irritation and discomfort in the mouth and throat.
Cocoyam should be eaten in moderation, as it contains carbohydrates.
There is the possibility of being allergic or sensitive to cocoyam or other parts of the vegetable. If you experience any allergic reaction, like swelling or itching, after eating cocoyam, avoid it and consult a healthcare professional.
Where can I buy cocoyam and kontomire?
Specialty stores that cater to specific ethnic communities, such as African, Caribbean, or Asian markets, are likely to have cocoyam in stock, Stores like our African food store sell fresh cocoyam and cocoyam leaves
Conclusion
Cocoyam and its leaves have many benefits that enhance the immune system and help you stay healthy when incorporated into your diet. So, whether you find cocoyam in the vibrant markets of West Africa, simmering in a stew, or gracing your plate with its starchy goodness, remember the nutritional benefits it provides.