Benefits of Sweet potatoes
Benefits of Sweet potatoes
Featuring as a rich source of vitamin A and vitamin C, the sweet potato must be considered as a true root and not a tuber. For centuries sweet potatoes are one of the most common and popular foods of the subtropical and tropical countries. It has been said that the natives of the West Indies had served Columbus and his men with boiled roots. Later this food was carried back to Spain and was introduced to the Europeans. The sweet potato comes packed with enormous nutrients, vitamins, minerals and powerful antioxidants.
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| Benefits of Sweet potatoes |
Composition of Sweet potatoes in 100 grams
Nutrition per
value in 100gm | Sweet Potatoes |
86.00 | Calories |
1.57 (g) | Protein |
0.05 (g) | Fat Total |
20.12 (g) | Carbohydrate |
3.00 (g) | Fiber - Total |
4.18 (g) | Sugar - Total |
30.00 (mg) | Calcium |
0.61 (mg) | Iron |
25.00 (mg) | Magnesium |
47.00 (mg) | Phosphorus |
337.00 (mg) | Potassium |
55.00 (mg) | Sodium |
0.30 (mg) | Zinc |
0.15 (mg) | Copper |
0.26 (mg) | Manganese |
0.60 (mg) | Selenium |
2.40 (mg) | Vitamin C |
0.08 (mg) | Thiamin |
0.06 (mg) | Riboflavin |
0.56 (mg) | Niacin |
0.21 (mg) | Vitamin B6 |
11.00 (mcg) | Folate - Total |
11.00 (mcg) | Food - Folate |
11.00 (mcg_DEF) | Folate - DFE |
0.00 (mcg) | Vitamin B12 |
14187.00 (IU) | Vitamin A |
0.00 (mcg) | Retinol |
0.26 (mg) | Vitamin E |
1.80 (mcg) | Vitamin K |
0.02 (g) | Fat - Saturated |
0.00 (g) | Fat -
Monounsaturated |
0.01 (g) | Fat -
Polyunsaturated |
0.00 (mg) | Cholesterol |
Explore the various health advantages offered by sweet potatoes:
Provide adequate nutrition:
In
compare to the white potatoes, the sweet potatoes contain high amount of starch
per gram. Sweet potatoes contain rich source of vitamin A that meet up the
daily body requirement of 250% of vitamin A. Sweet potatoes also store vitamin
B6, vitamin C and potassium.
Sweet Potatoes Improve Brain Function:
Sweet
potatoes are a very good source of vitamin B6, which plays a great role in
maintaining and improving a healthy nervous system. Many neurotransmitters or
the brain cells require vitamin B6 for their proper function and production.
Adequate amount of vitamin B6 helps to produce serotonin- that regulates the
mood, GABA- helps in relaxation and adrenalin- help to response stress.
Sweet potatoes May Lower The Chances Of Heart Disease:
Sweet
potatoes are exceptionally high in vitamin B6 that helps to maintain healthy
heart. High levels of homocysteine i.e. a kind of toxic amino acid have been
associated with depression, heart disease and other conditions. Deficiency of
vitamin B6 has been shown in increasing the homocysteine levels. In addition,
fibre content in the sweet potatoes helps to reduce blood cholesterol levels.
Being rich in potassium content, it helps to reduce blood pressure, especially
when it gets replaced with a sodium rich diet. In addition, presence of
Beta-carotene functions as an excellent heart protector.
Increase Body Immunity:
Sweet
potatoes displaying as a powerhouse of beta-carotene along with vitamin-C,
vitamin B-complex, phosphorous and iron, sweet potatoes makes an excellent
immune boosters.
Reduce Body Inflammation:
Just
like the white potatoes, sweet potatoes also boast for having anti inflammatory
properties. However, their family differs but the presence of vitamin C,
magnesium and beta-carotene helps to effectively cure external as well as
internal inflammations. Sweet potatoes also have an abundance source of
carbohydrate as well as dietary fibre, when consumed together these antioxidant
rich nutrients help to heal any kind of body inflammation. It also helps to
reduce the inflammation of nerve tissue and brain tissues.
Prevent Asthma:
The
Sweet Potato is said to be effective in treating congestion of bronchi, lungs
and nose, thus providing relief in asthma.
Release Congestion Of Bronchitis:
The
sweet potato is effective in curing bronchitis as it contain high amount of
iron, vitamin C and other nutrients. The sweet potatoes have the property to
warm-up your body. This property of body warming is considered to be beneficial
in bronchitis and ease congestion.
Curing Arthritis:
The
concentration of beta-carotene, zinc, vitamin B complex and magnesium provide
as a helping hand to cure this unwanted disease of arthritis. The sweet
potato’s boiled water can be applied externally on joints to ease arthritis
pain.
Help In Digestion:
Presence
of fibre content in this vegetable is higher than that of common potatoes.
Fibre when combined with other minerals such as magnesium makes an excellent
agent to facilitate digestion. On the other hand, sweet potatoes contain starch
that helps in easy digestion. They also help in soothing intestine and stomach
too.
Prevention Of Cancer
: Beta-carotene, the main source of anti carcinogen
and anti oxidant. Presence of pigments and vitamin C are useful for curing
various types of cancer specially the colon cancer, intestine cancer, prostrate
cancer, kidney cancer and other internal organs.
Uses of Sweet Potato:
Sweet
Potato form as one of the most well balanced complete foods. Sweet potatoes are
used in the form of fried, baked and boiled. It is also used in making sweet
recipes and savoury such as breads, biscuits, muffins, cakes croquettes and
pies.
Some
of the useful recipes of Sweet Potato:
- To make a tasty sweet potato salad you need to preheat the oven to 350F then add sweet potatoes in the baking dish along with olive oil. Roast the mixture for 25 minutes. Once done sprinkle with salt, pepper, and pine nuts,
- Pressure cook, sweet potatoes, onions, ginger, garlic, carrot and lemon grass. Once soft transfer the mixture into a blender and make a thick puree. Return the puree into the saucepan, add stock cubes, salt and pepper and bring it to boil. Once done serve it with cilantro.
