Tubers

Yambean (Jícama): According to the governmental Web page Fruits and Veggies Matter, this versatile vegetable can be eaten raw or cooked. It has high amounts of vitamin C (20%) and dietary fiber (11%). Yambean contains 25 calories per half a cup, which is a very low caloric value. It also contains iron, vitamin A and calcium, although in small amounts.

Sweet Potato (Ñame): This tuber can be eaten baked, boiled or steamed. A cup of ñame contains 177 calories and a very high amount of vitamin C. Like yambean, ñame also provides vitamin A, iron, calcium, dietary fiber and 1% of sodium.

Taro root: This vegetable is commonly confused with yautía and malanga. Taro root is consumed in Asia, Africa, Central America, Caribbean, South America and the Polynesian Islands. It contains approximately 110 calories per cup and is a very nutritious food because it contains dietary fiber, protein, calcium, and phosphorous.

Yautía: is mainly consumed in the Caribbean and Central America. This vegetable contains approximately 135 calories per cup and is a good source of riboflavin, thiamin, iron and vitamin C.

Malanga: High in calcium and rich in vitamin C, this tuber is a nutritious source of food. Much like other tubers, it should be cooked before consuming. It is widely popular in the Caribbean, and here in the U.S., its grown in the Miami, Florida area.  According to the University of Florida, "In 1991, Malanga, along with calabaza and boniato, made up most of the 14,000  "tropical vegetables" grown in Dade County."

Yucca root: Boiling or baking it would be the healthier alternative to preparing this food. Its actual root contains: calcium, potassium and protein. It’s possible to purchase the extract, which is used for a variety of reasons. Native Indians from the United Sates and Northern Mexico found numerous ways to use yucca.