Eight Amazing Health Benefits of Ona (Bitter Yam)

Ona or bitter yam is a plant believed to have a variety of health benefits. However, scientific evidence for this is very limited. Let’s first look at the following before we discuss ona, or bitter yam.

What is Ona or Bitter Yam?

Ona is also called bitter yam and is a root veggie native to Africa. It is a root vegetable that has been used in traditional medicine for centuries. Recently, it has gained popularity as a “superfood”. The outside of the tuber is rough and brown, while the flesh inside can be white, yellow or orange. As its name implies, Ona is bitter due to diosgenin – a steroid. The bitterness can be reduced by soaking, peeling and boiling. There are many varieties of Ona. Some are more bitter than others. White yams and yellow yams are the two most common varieties. Ona is rich in fiber, potassium, magnesium, and vitamin C. Other nutrients include manganese and iron.

Ona: 8 Amazing Health Benefits

1. Ona can help improve blood sugar control for diabetics. Ona has been shown to help lower blood sugar and improve insulin resistance. Bitter yam’s blood sugar-lowering effect is attributed to a number of mechanisms, including

• Increased secretion of insulin: Bitter Yam may stimulate the pancreas, which releases more insulin to help transport sugar into cells.
• Improved Insulin Sensitivity: Bitter Yam may increase the body’s ability use insulin and lower blood sugar levels.
• Delay in carbohydrate absorption. Bitter Yam may delay the digestion and absorption, preventing blood glucose spikes following meals.

2. Ona can lower cholesterol levels. Studies indicate that it may reduce LDL (bad cholesterol) while increasing HDL cholesterol. This positive change in cholesterol can reduce plaque buildup, which is a major cause of heart disease. Ona contains diosgenin – a steroid that inhibits cholesterol synthesis.

3. Bitter yam has significant antioxidant properties. Researchers have found that yam tubers are rich in polyphenols like catechins and chlorogenic acids. They also contain proanthocyanidins and anthocyanins which enhance their antioxidant activity. In vitro studies have demonstrated the antioxidant capacity of bitter yam, which can scavenge and inhibit free radicals.

4. Pregnancy Benefits: Ona, offers several benefits during pregnancy. It contains vitamins and minerals which can help to cure morning sickness, prevent low birth weight and regulate blood pressure. Bitter yam contains antioxidants that can help improve digestion, reduce anemia and strengthen bones. Its high carbohydrate contents can also boost energy and reduce the risk for miscarriage and premature birth. Bitter yams that are wild can be toxic, and pregnant women should avoid them.

5. Weight Control: Ona, a high fiber food, can keep you satisfied for longer and help with weight management. The resistant starch found in bitter yam can increase digestive enzymes, and encourage the growth of healthy bacteria in the gut. This may also help with weight management. Bitter yam is a great addition to any balanced diet for people who are trying to lose weight.

6. Ona is rich in diosgenin which has been shown to improve memory and brain function. Bitter yam is a great addition to any balanced diet for anyone looking to improve brain health. Bitter yam also contains antioxidants that can reduce inflammation and improve brain function.

7. Ona is rich in potassium which helps regulate blood pressure. Potassium, an essential mineral, helps to maintain normal blood pressure. It also supports nerve and muscle function and balances fluids in the body. Bitter yam can be incorporated into a healthy diet to help regulate blood pressure.

8. Improved Digestive health: Ona is associated with improved digestion. According to studies, the resistant starch found in yams can increase digestive enzymes which help break down the food and increase good bacteria in the intestine. This can lead to improved digestion and gut health. The fiber in yams can also help with weight loss. Bitter yams may improve digestive health and help with weight loss if they are included in the diet.

How to Prepare Ona for Consumption

Follow these steps to prepare ona.

• Remove all dirt and debris by thoroughly washing the ona.
• Peel the skin with a vegetable peeler or a knife.
• Slice or cut the ona into small slices.
• The ona will usually be tender after 20-30 minutes of boiling in salted water.
• Use the red palm oil to serve it as a dish alongside the ona or in other recipes, such as soups and stews.

You can also roast, fry, or mashing like potatoes[ 1].