Brown with a rough, hairy coating, yams are ugly in the eyes of many. But in traditional Chinese medicine, it is an outstanding health food which can help reinforce energy and nourish blood. And now, from November to January, is the best time for yams.

The benefits of this vegetable were first identified more than 2,000 years ago with the "Shennong Bencao Jing" (Shennong's Herbal Classic) recording that "neutral" yam can help reinforce energy, dispel pathogenic cold and dampness, nourish muscles and improve hearing and eyesight.

Famous Ming Dynasty (1368-1644) pharmacist Li Shizhen concluded that yams helped to reinforce blood and energy, benefited the kidneys, spleen and stomach, stopped diarrhea, dissolved phlegm and nourished skin and hair.

Eating cooked yam every day can help relieve diarrhea in cold weather and nourish lungs and relieve chronic coughing and asthma. Yam congee can help nourish skin and hair in dry weather.

Yams are also a recommended dietary ingredient for people with anemia, chronic intestine inflammation, poor appetite and indigestion although they are not recommended for those with constipation.

Resent research also shows that rich mucoprotein in yams can promote protein absorption and improve immunity. It can also help prevent hardening of arteries and relieve high blood sugar.

Its rich dioscin helps improve cell metabolism and adjust internal secretion, thus helping perfect skin and lengthen one's life.

Yams can be steamed, stewed, fried or baked, but uncooked yams preserve their nutrition the best. Cooking at a high temperature decreases the activity of amylase as well as destroying many microelements such as zinc, calcium, selenium and iron.

Fresh yam juice is an easy way to consume uncooked yam while you can also make mashed yam with soy sauce and seaweed.