Potatoes are the number one choice for every person from different generations. I haven`t encountered a single person who will throw away this delicious veggie like many do it with broccoli. Infants adore it, adults consume it and even elderly people cannot imagine cooking a delicious dish without throwing a potato or two for flavor. No one can say no to fried, backed, boiled or mashed potatoes.
Every main dish is complimented with a potato decoration, you can consume it as a side dish or even better as a main course. There are so many recipes for cooking potatoes even though fried potatoes are the most popular and notorious one. Despite its delicious property, sweet potatoes are full with valuable nutrients which will improve your health and your whole organism will benefit from its consumption.
Nutritive value of sweet potatoes
1.Rich in vitamin B6
Plants which contain B6 are spinach, sunflower seeds, bananas and the richest plant of them all is the sweet potato. Not only is the sweet potato full with vitamin B6, but it also improves your overall health. Vitamin B is also famous for increasing energy by breaking down carbohydrates. It provides a healthier blood by participating in carrying oxygen through the bloodstream. Many researchers connect the lack of vitamin B6 with ADHD and depression. Foods rich in vitamin B6 can also improve liver health, it can ease the process of the liver by breaking down toxic chemicals.
2. Powerful antioxidant
Sweet potatoes contain anthrocyanins which are the ones responsible for the orange color of the sweet potatoes and this pigment of the sweet potato has an anti-inflammatory and antioxidant property.
3. Good source of vitamin A
This vitamin can help, your children in particular, to raise blood levels, for best results and absorption compliment it with avocado or olive oil. However, you should be careful with the intake of sweet potatoes, because too much of vitamin A can cause Carotenemia, or a skin condition which makes your skin orange. This doesn`t apply only to sweet potatoes, if you exaggerate with the orange veggies such as carrots, you will also suffer from this condition. You need to stop consuming these vegetables for a while and your skin will get back to normal and lose its orange color.
4. High levels of manganese
Manganese improves skin and bone health and controls blood sugar levels. If you consume sweet potatoes, you will provide your organism with 50 per cent of the recommended daily dose.
5. Contain minerals
Besides the presence of manganese, sweet potatoes are also full with potassium, calcium, magnesium and iron.
Health benefits of sweet potatoes
1.Promote digestion and regularity
Sweet potatoes are a rich source of dietary fiber, which helps with your digestive system and metabolism. It protects from constipation, improves bowel movements and boosts your metabolism.
2. Help with diabetes
Some researchers have shown that sweet potatoes reduce low blood sugar episodes and insulin resistance. The dietary fiber, which we previously mentioned, has also a positive impact on people who suffer from diabetes. If diabetics consume food which is high in fiber, it will lower blood glucose, it may improve insulin levels, lipids and blood sugar. The recommended dose by The Dietary Guidelines for Americans is 30 to 38 grams of fiber per men and 21 to 25 grams of fiber per women.
3. Improve vision
It`s no secret that orange veggies contain pigments which promote vision and prevent degenerative damage.
4. Reduce inflammation
Sweet potatoes contain a nutrient called choline, which provides a better sleep, enhances memory and therefore learning. This nutrient is also known to help in the transmission of the nerve impulses and maintain the structure of cellular membranes. It also decreases the possibility of chronic inflammation.
5. Boost immune system
The combination of vitamin C and beta-carotene present in the sweet potatoes is like a health bomb for the organism.
6. Preventive power against colon and prostate cancer
Foods full with beta-carotene can affect positively on people and it can react as a precaution against prostate cancer as well as colon cancer.
Implementing sweet potatoes in your daily diet
I haven`t met a person who doesn`t enjoy eating sweet potatoes. You can easily cook it, you don`t need to add extra flavors because sweet potatoes have a specific taste of its own. They also have a creamy structure, so no need for extra butter or cream. You can freely implement it in your daily recipes or simply make a recipe on your own.
The sweet potatoes can be consumed 3 or 5 weeks after you buy them, they shouldn`t have cracks, wrinkles or soft skin. The fastest and the easiest way to prepare sweet potato is to put it in the microwave until it gets that soft texture, but the best way is to find your favorite recipe and enjoy its deliciousness.
Side effects from overconsuming sweet potatoes
Too much of something can really mean too much! This can also be applied for sweet potatoes. We`ve mentioned previously about Carotenemia, the skin condition which turns your skin orange. Another side effect is the high level of potassium, to be precise, for people who take beta-blockers (heart disease medications).
|Sweet potatoes (Ipomoea batatas), raw,
Nutrition value per 100 g.
(Source: USDA National Nutrient database)
Percentage of RDA
|Total Fat||0.05 g||<0.5%|
|Dietary Fiber||3 g||8%|
|Pantothenic acid||0.80 mg||16%|
|Vitamin A||14187 IU||473%|
|Vitamin C||2.4 mg||4%|
|Vitamin E||0.26 mg||2%|
|Vitamin K||1.8 µg||1.5%|