The root and tuber crop “Yam” is the third tuber crop in the tropics but few species are grown as health or medicinal food. Observations were carried out by some scientist to ascertain the potential health benefits and alternate usage of the species, 20 varieties of Dioscorea alata (water yam) were observed and experimented on for their total dietary fiber (TDF), dry matter and amylose contents as well as selected minerals in comparison with Dioscorea rotundata, the preferred species in yam-growing areas. The TDF content varied widely ranging from 4.10 to 11.00%. The dry matter composition ranged from 19.10 to 33.80% and amylose was from 27.90 to 32.30%. In mg kg(-1), mineral contents of the varieties were from 10.10-17.60 for Zn, 10,550-20,100 for K, 83-131 for Na, 260-535 for Ca, and 390-595 for Mg.

The results show significant differences among the test varieties in all the parameters determined. Generally, the test varieties had lower dry matter but higher amylose contents. TDF contents of the varieties were higher than that reported for brown rice while two varieties had comparable values to whole wheat flour. Identified varieties with higher amylose and TDF contents could be of use to diabetics and other health conscious individuals due to their slower absorption rates. Moreover, the low sodium but high potassium and TDF contents indicate the possible preventive role that Dioscorea alata could play in managing related chronic diseases. This shows the potential use of Dioscorea alata as a functional food to supplement the fiber and mineral needs of consumers, if it is exploited for food fortifications and formulations.

Dioscorea Alata (Water Yam)

Water yam is the tuber of Dioscorea alata and it is also called wild yam. It is different from most other yams because it is mucilaginous and so, it is not as popular for cooking. It is used by Yoruba people to make delicacies like ikokore (water yam porridge) and ojojo (fried grated water yam balls) and igbo’s for making Mbogiri. Water yam is called ewura in Yoruba. Water yam contains nutrients which have benefits to the body. It contains a lot of minerals like calcium, potassium, iron, phosphorus and copper. It contains vitamins C and E which have antioxidant properties, vitamin A and some B vitamins.

Water yams contain carbohydrates and fiber. Dietary fiber is important in the diet for the healing and health-promoting properties it provides. Water yams are good plant sources of the female hormone, progesterone. Water yams are digested and absorbed slowly by the body and so do not cause blood sugar spikes. This makes them useful for adding to the diet of diabetics.

Benefits of consuming water yams are;

• Blood sugar regulation which implies they are of benefit to those dealing with diabetes.
• Lowering effect on blood cholesterol levels.
• Decrease in blood pressure levels.
• Help to balance female hormones and are good for hormonal imbalance disorders and regulation of menses.
• They improve digestive health and help with constipation and irritable bowel syndrome.
• The antioxidants in water yams help to reduce damage by free radicals in the body and slow down the effects of aging. They also have anti-inflammatory properties which help to reduce the risk of chronic diseases.
• Including water yams in the diet can help to boost fiber and beneficial nutrients because they are eaten without processing methods which can remove most of these important nutrients. They are also useful to those who are looking for healthy food items to add to their diet.

Lists of Dishes that can be Prepared with Dioscorea Alata (Water yam)

A lot of Nigerians do not know about water yams or what they can be used to prepare. They have very little knowledge of the preparation while some see it as stressful dishes. There are so many healthy food ingredients that we have removed from our diets over the years because we want foods that are convenient to cook or we just prefer a diet of over-processed foods.

• Ikokore ( known as Mbogiri by Igbo’s )
• Ojojo
• Water yam Pottage
• Water yam  Balls
• Ekpang Nkukwo
• Water yam Dumpings

How to Prepare Ikokore ( Mbogiri )

There are different methods to prepare this particular dishes and one of that method is ;

Step1: Get the required ingredients as listed below