Why everyone should eat Sweet Potatoes?
Generally forget to eat such vegetables that are highly nutritious and help to boost our immune system, keep blood pressure normal, and more. Today we want to share some fantastic health benefits of such a power-packed superfood by choice.
What is Sweet Potato?
This power-packed food is completely rich in fiber, has no fat with any cholesterol, and is best for those who are having diabetes type 2. In the Indian subcontinent, it is widely used as a fasting food that keeps you hunger for a long period. It gives more energy than other costly fruits.
In India, sweet potatoes (also known as Shakarkandi) are largely cultivated in Odisha, Bihar Chattisgarh, West Bengal, and Uttar Pradesh. These are the major states which produce approx 90% of the total production in India. People in remote areas and villages have been eating sweet potatoes for ages.
It is a root vegetable and grown across the globe. They grow in a variety of sizes and colors which include purple, white, and orange. Sweet potatoes are basically sweet, starchy, and loaded with fiber.
Now the point is how much nutritional sweet potatoes are that is important to know. Here I am giving you amazing facts about the nutritional benefits that you will start loving sweet potatoes.
Let’s discuss how sweet potatoes are beneficial for everyone and their major health benefits. We also try to understand its nutritional value and why we all must include it in our diet.
Sweet Potatoes are rich in vitamins, minerals and loaded with antioxidants. It is rich in Vitamin C and gives you 65% of the daily value in just 100 grams. Why vitamin C is important for us?
Nutritional Components in Sweet Potatoes
In 100 Grams you get 85 to 86 kcal Energy(As per FDA, USA)
Total Fat – 0.1 gm | Cholesterol – 0 mg | Sodium – 55mg | Potassium – 337mg | Carbohydrate – 20g
Dietary fiber -3g | Sugar – 4.2 g | Protein – 1.6g
Vitamin – A (283%), Vitamin – C (4%), Calcium (3%), Iron (3%), Vitamin-B6 (10%) and Magnesium (6%)
Guys let discuss while observing the nutritional components that how they help in getting your health benefits.
It improves gut health and protects from microorganisms
To your knowledge, the fiber and antioxidants in sweet potatoes are good for gut health. The gut is known as the gastrointestinal area of your body. That is the most important part where food’s nutrients are absorbed and abstract products get segregated.
As we know sweet potatoes are a rich source of soluble and insoluble fiber and they cannot be absorbed into our bodies. They stay in our intestines and protect the intestinal membrane from microorganisms. The longer staying of fibers can get fermented by the bacteria in the colon, which later turns into short-chain fatty acids.
It protects the inner side of the intestine from unhealthy bacteria and microorganisms. If we take fiber-rich foods like sweet potatoes our large intestine will work properly. The bowel movements will get smoother. We may also escape from cancer-like diseases/infections in the colon area.
2. It is the best food to lose weight
Are you looking for weight loss? What can be a better option to reduce your fat with soft and delicious, loaded with fiber and zero percent cholesterol Sweet Potato? See how it works.
This power-packed food is loaded with dietary fiber with zero cholesterol is a good option. It reduces your hunger hormones and increases the production of peptide hormones (Cholecystokinin). This stimulates the digestion of fat and protein and at the same time, it improves the blood sugar level that’s why you don’t feel hungry.
Sweet potatoes provide instant energy and balance the electrolyte level in your body.
It is enriched starch that makes you feel completely from the inside for a long time, preventing you from overeating. When you are serious about losing weight, then you must not jump for junk food, but certainly, go for sweet potatoes instead.
2. It Boosts Vitamin A deficiency and improves vision
Nowadays, at a young age, young boys and girls are busy most of the time with electronic gadgets. This is very dangerous and can cause serious eye problems. The vision gets blurred and suffers from other serious health issues. If you eat good foods enriched with Vitamin A like sweet potatoes these can be somewhere minimized. Hear how you can…
- If you love to eat a sweet potato and add it to your daily diet it gives 760% of Vitamin A of your daily requirement. As we know it also contains beta carotene that gets converted into vitamin A in your body. That prominently helps to form light-detecting receptors inside your eyes. Basically, the Orange and Purple color of sweet potatoes contains an ample amount of beta carotene, which helps improve vision and also contributes a major role in improving the immunity power of the body.
3. Support and enhance the immune system
As we know sweet potatoes are a rich source of fiber, antioxidants like beta carotene that get converted into Vitamin A in our body. Our body needs antioxidants to fight diseases and Vitamin A also plays an important role in fighting diseases and also it keeps our immune system strong. We already discussed above that it helps improve gut health so we can easily improve our immunity level once we start eating sweet potatoes regularly.
4. Helps improve your brain function and memory power
In research, it is found that the sweet potato contains a class of compounds i.e. Anthocyanins. These act as antioxidants. It is found a number of foods that give purple, red, and blue colors to the plants. In addition, they act as antioxidants and offer anti-inflammatory, anti-bacterial ad ant-cancer benefits.
If anyone suffering from viral fever or any bacterial infection and it may have given inflammation to the brain, then they must include boiled sweet potato in his or her diet. It relaxes the brain, muscles and helps retain memory power. The blood flow gets normal the vessels feel relaxed.
Easy ways to eat Sweet Potatoes
- The best way to boil it for 10 minutes; cut it into small pieces and sprinkle black pepper, sea salt, and enjoy eating. Boiled sweet potatoes have 90% nutritional value intact.
- Can be baked or grilled or roasted as per your choices.
- You may have it in the form of salad.
- You may also have mashed sweet potatoes put some drops of lemon and sprinkle black salt.
To make it tastier you can fry it and enjoy it with sauces, but not frequently otherwise you gain weight.
For those who are diabetic: Sweet potatoes are medium to high GI (Glycemic Index) food so those who are diabetic type 2 can have a maximum ½ Cup otherwise blood sugar level can increase. The best part is fiber, which helps maintain the blood sugar level if taken in a moderate way.
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