6 health benefits of purple yam (kand), a staple of the Maha Shivratri thali

Purple yam or kand.

Purple yam, which is a staple of the Maha Shivratri thali, is a delicious and versatile root vegetable with striking purple flesh. This vibrant vegetable offers several health benefits. On the Hindu holy day on March 8, ensure to include this nutritious vegetable as part of your spread.

Kand or purple yam can be enjoyed in many different ways. They can be roasted, baked, mashed, or boiled. They can also be used in sweet and savoury dishes, such as pies, cakes, breads, curries, and stews. Here are the top 6 health benefits of purple yam:

Rich in antioxidants 

Purple yams are an excellent source of anthocyanins, a type of antioxidant, which gives them their characteristic purple colour. Anthocyanins have anti-inflammatory and anti-cancer properties, and could also help protect against heart disease and stroke.

Helps manage blood sugar

Purple yams have a low glycemic index, which means they do not cause blood sugar spikes. This makes them a great choice for people with diabetes or prediabetes.

May improve gut health 

Purple yams are a rich source of fibre, which is important for gut health. Fibre helps to boost regularity and can also help to feed the good bacteria in your gut.

Purple yam stir-fry by Tarla Dalal.

Boosts brain health

Studies show that the anthocyanins in purple yams also protect brain cells from damage and improve cognitive function.

Good source of vitamins and minerals

Purple yams are also a good source of vitamins A, C, and E, as well as potassium, manganese, and copper. These nutrients are crucial for overall health and well being.

May help lower blood pressure

Some research suggests that the anthocyanins and other compounds in purple yams could contribute to reducing blood pressure, possibly due to their anti-inflammatory effects and ability to boost blood vessel function.