Elephane Yam / Suran

Elephant foot yam is the English name for oal or suran vegetable; actually, it has been named because of its transversal structure and looks. It has numerous health benefits. The Elephant Yam or Suran is a very nutritious vegetable and is consumed mostly in Southeast Asia and India. It is much like a traditional yam, but it looks like an elephant’s foot and also has a hard surface. There are many different ways it can be cooked and eaten.

Elephant foot yam belongs to the kingdom Plantae and ‘Araceae’ family. Its binomial name is “Amorphophallus paeoniifolius”. The green shoot part of the plant is also edible.

Description

Nutrition

Yams are rich in vitamins, minerals, and fiber.

One cup (136 grams) of baked yams provides:

Calories:158
Carbs: 37 grams
Protein: 2 grams
Fat: 0 grams
Fiber: 5 grams
Vitamin C: 18% of the Daily Value (DV)
Vitamin B5: 9% of the DV
Manganese: 22% of the DV
Magnesium: 6% of the DV
Potassium: 19% of the DV
Thiamine: 11% of the DV
Copper: 23% of the DV
Folate: 6% of the DV

Yams are not only an excellent source of fiber but also high in potassium and manganese, which are important for supporting bone health, growth, metabolism, and heart function.

These tubers also provide decent amounts of other micronutrients, such as copper and vitamin C.

Copper is vital for red blood cell production and iron absorption, while vitamin C is a strong antioxidant that can boost your immune system.

Summary Yams are packed with fiber, vitamins, and minerals. They’re particularly rich in potassium, manganese, copper, and vitamin C.