Do you know an edible root that is a superfood full of nutrients you can have throughout the year? You will be amazed to learn the health benefits of sweet potato.
Sweet Potatoes, popularly known as Yam, are cultivated worldwide prominently throughout the tropics and warm temperature regions. However, sweet potatoes are a rich source of vitamins, fibre, and minerals, which also may offer various health benefits.
Sweet Potato: An Invaluable Medicinal Food
Nutritionists or Dieticians consistently suggest including sweet potatoes in your diet as it has valuable medicinal properties. Additionally, sweet potatoes are highly potent in converting solar energy into carbohydrates to store it in the roots and make them a natural energy house.
Sweet Potatoes are highly consumed and one of the staple food due to their health contributing benefits of its root & leaves.
The starchy staple contains bioactive compounds leading to health promotion by enhancing immune function, lowering oxidative stress and free radical damage, reducing cardiovascular disease risk, and suppressing cancer cell growth.
The tropical leafy vegetable is renowned as a rich source of protein, essential amino acids, antioxidants, B vitamins, minerals, and dietary fiber. It makes the health benefits of sweet potato a never-ending list.
The Health Benefits of Sweet Potato & the Nutritive Value
Nutritional value or nutritive value of any food is the measure of a well-balanced ratio of the critical nutrients carbohydrates, fat, protein, minerals, and vitamins in items of food or diet regarding the nutrient needs of their buyer.
Although the protein, fiber, fat, vitamin, and mineral contents of sweet potato leaves differ according to cultivar and production techniques, the nutritious quality of sweet potato leaves is identical to that of other green, leafy vegetables.
Nutrients in 100 grams of Raw Sweet Potatoes Are :
- Calories: 86
- Water: 77%
- Protein: 1.6 grams
- Carbs: 20.1 grams
- Sugar: 4.2 grams
- Fiber: 3 grams
- Fat: 0.1 grams
Source : https://www.healthline.com/nutrition/foods/sweet-potatoes#nutrients
Vitamins and Minerals
Sweet potatoes have the most abundant vitamins & minerals and are an incredible source of beta carotene, vitamin C, and potassium.
- Pro-vitamin A. Sweet potatoes have an abundance of beta carotene, which your body can convert into vitamin A.
- Vitamin C. This antioxidant may diminish the common cold and improve skin health.
- Potassium. Regulate the blood pressure and may decrease your risk of heart disease.
- Manganese. The mineral is quintessential for growth, development, and metabolism.
- Vitamin B6. This vitamin plays a significant role in the conversion of food into energy.
- Vitamin B5. Also known as pantothenic acid, this vitamin is nearly present in all foods.
- Vitamin E. This robust fat-soluble antioxidant may help guard your body against oxidative damage.
The Health Benefits of Sweet Potato You Must Know!
Sweet Potatoes are a perfect food that one must have in their everyday meal as it has all the required nutrients. It has carbs and starch but is high in fibre.
Here are the health benefits of sweet potato that advocates the significance of adding sweet potato to your diet.
Deter Vitamin A Deficiency
Vitamin A is crucial for your body. The deficiency of Vitamin A can cause damage to your eyes and can also lead to blindness. It can also halt immune function and increase mortality, especially among children and pregnant and lactating women.
Sweet potatoes have highly absorbable beta carotene, which is further converted to vitamin A by the body. That is why sweet potatoes are recommended for Vitamin A deficiency.
Regulates Blood Sugar & Helps In Diabetes
Fluctuations in blood sugar levels and insulin secretion are the main attributes of type 2 diabetes.
Caiapo, a sweet potato with white skin and flesh, may improve symptoms of type 2 diabetes.
This sweet potato may not only lower fasting blood glucose and LDL (bad) cholesterol levels but also improve insulin sensitivity.
Lowers Oxidative Damage And Cancer Risk
Oxidative damage to cells is often associated with increased risk of cancer which occurs when cells split uncontrollably.
Diets prosperous in antioxidants, such as carotenoids, are associated with a reduced risk of stomach, kidney, and breast cancers.
Studies demonstrate that sweet potatoes have potent antioxidants that may reduce your risk of cancer.
Purple sweet potatoes may help lower inflammation in your body and restrain fat cells from growing, which may help in weight loss.
Although sweet potatoes are high in carbohydrates, it is fuller and keeps you from eating junk food. They are rich in fiber which slow downs the digestive process. Thus, save you from hunger pangs that lead to unhealthy eating.
Sweet potatoes are complex carbohydrates and can give you the energy required to stay active and burn even more calories.
All in all, sweet potato is incredible for health, but how and in what amount you are cosuming it matters alot. Excess of anything is bad for the health. Undoubtedly, an excessive consumption of a nutritional meal will harm your body than doing any good.
So, To get the nutritional and the health benefits of sweet potato, like the vitamins and minerals, It is quintessential to consume them in the appropriate portion size.
Sweet Potatoes are very easily available, include them in your diet and make most out of all its health benefits.
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Written by: Jaspreet Kaur