What is sweet potato?
The health benefits of sweet potato is a blessing to us. Sweet potatoes are nutritious and tasty root vegetables. The sweet potato is creamy and soft, an ingredient in many pie dishes and many people consider vegetables to be just a delicious ingredient. However, scientists have found that sweet potatoes are one of the best sources of vitamin A. Due to the orange color, sweet potatoes are naturally loaded with vitamin B5, riboflavin, niacin, thiamine and carotenoids.
Sweet potato, also known as ipamo potato, not only has many nutrients but also has medicinal benefits. Scientists have concluded that sweet potatoes have anti-inflammatory, anti-diabetic and anticancer properties. Most sweet potatoes are orange, but others are pure yellow, white, pink and red.
Here are 9 amazing health benefits of sweet potato
The sweet value of sweet potato
Sweet potatoes are a great source of fiber and a range of vitamins and minerals, including iron, calcium, and selenium, and are excellent sources of B vitamins and vitamin C. One of the main nutritional benefits of sweeteners is that they are high in antioxidants called beta carotene, which are
converted into vitamin E once taken. Add a drizzle of olive oil before increasing the absorption of beneficial beta carotene.
Learn more about why we need fiber, vitamins and minerals.
80 grams of sweet potato, or a medium potato, is one of your five days, unlike white potatoes.
It can help prevent vitamin A deficiency
Vitamin A deficiency is a serious problem, especially in developing countries around the world. The health consequences of vitamin A deficiency are severe and may include decreased resistance to infection, increased risk of infections, dry eyes, and increased mortality in pregnant and lactating women and their children.
Sweet potato is a very important source of vitamin A because it is high in beta carotene, which is responsible for the health benefits. Beta carotene is converted into vitamin E in our molecules, each molecule of beta carotene producing two molecules of the vitamin.
Bottom line: sweet potato is a natural and rich source of beta carotene and vitamin A. The body needs vitamin A to fight infection and is resistant to any infections.
Sweet potato also helps in the management of diabetes
Sweet potato is classified as low to high on the glycemic index scale, and several studies have shown that it lowers insulin resistance and lowers blood sugar levels, as well as in people with diabetes. High blood sugar.
Their relatively low glycemic index means that sweet potatoes, unlike other carbs, release sugar slowly into the bloodstream. The constant release of sugar helps to regulate the blood sugar levels in individuals so that it is neither low nor high. Therefore, sweet potato can be used to control blood sugar levels, especially in people with diabetes. This control is seen in two types of diabetes, namely, type I and type II.
When it comes to blood glucose control. Bergguard studied the sweet potato varieties that are the most effective sweet potato version. In addition, the variant showed a protein pattern similar to that of kakapo, which is extracted from white sweet potatoes. Caiaphas has been reported to improve glucose and cholesterol levels in people with type II diabetes, so it can be used as a dietary control of the disease.
The fiber contained in sweet potatoes is considered beneficial for the management of diabetes. Sweet potato is a high-fiber food that has been shown to lower blood sugar levels in people with type I diabetes. The fiber in sweet potatoes contains 10–15% soluble fiber, such as pectin, which is effective in reducing food intake and lowering blood sugar.
Sweet potatoes are 77% fiber insoluble and have their own role in the fight against diabetes. Insoluble fibers are required in promoting insulin sensitivity, which helps regulate blood sugar levels.
In addition, sweet potatoes are an important source of magnesium, which has been shown to reduce the risk of developing type II diabetes.
Bottom line: sweet potatoes contain essential fiber and magnesium, which are important in the prevention and management of diabetes. Vegetables have a moderately low glycemic index, which helps regulate blood sugar levels.
Sweet potato helps maintain stress levels
Sweet potato contains a significant amount of magnesium, which is an essential mineral for normal body function. One of the important benefits of magnesium is that it helps reduce stress and anxiety. Studies have shown an increase in magnesium deficiency in the modern diet, which has led to a significant increase in reported cases of depression worldwide. For example, some controlled studies suggest that women with magnesium deficiency may experience erectile dysfunction.
Magnesium deficiency and depression are associated with both because they facilitate cell-mediated immune responses and inflammation. Studies on animal specimens have shown that increasing the magnesium content protects the brain from subsequent anxiety and/or depression. In addition, studies on animal samples have shown that magnesium deficiency increases anxiety-related behaviours as well as depression in mice.
In addition, magnesium has been found to reduce insomnia in the elderly. Insomnia is a trigger for stress, depression and anxiety, it is unfortunate that more than 50% of the elderly suffer from some form of insomnia.
Bottom line: sweet potato is an important source of magnesium, the deficiency of which is associated with an increased risk of depression, stress and anxiety. Therefore, sweet potato replenishes the body’s magnesium levels and helps reduce the symptoms of depression and anxiety-related behaviour in individuals.
Reduce the risk of cancer
Beta carotene is proven by sweet potato. sweet potato a plant pigment that acts as a powerful antioxidant in the body. Beta carotene is also a stimulant. The body converts it into an active form of vitamin A.
Antioxidants can help reduce the risk of a variety of cancers, including prostate and lung cancer.
Antioxidants such as beta carotene help prevent cellular damage caused by volatile molecules called free radicals. If the level of free radicals in the body is too high, cellular damage can occur, increasing the risk of certain conditions. Getting antioxidants from food sources can help prevent conditions such as cancer.
Can certain foods help prevent cancer? Find out here
Improves digestion and regularity
The fiber content in sweet potatoes helps prevent constipation and promotes regularity to a healthy digestive system.
In addition, several studies have shown that high dietary fiber intake is associated with a lower risk of colorectal cancer.
Why is dietary fiber important? Find out more here
Protect eye health
As said earlier, sweet potatoes are a great source of provitamin A in the form of beta carotene. After the age of 18, dietary guidelines recommend that women take 700 mg of vitamin A per day and men 900 mg per day. Vitamin A is essential for improving eye condition.
According to the Office of Dietary Supplements (ODS), ripe sweet potatoes in their skin provide approximately 1,403 mcg of vitamin A or 561% of a person’s daily needs.
Vitamin A also acts as an antioxidant. Together with other antioxidants, it helps protect the body from various health conditions.
Learn more about Vitamin A here.
A serving of 124 grams of sweet potato provides 12.8 mg of vitamin C. Current guidelines include 75 mg of vitamin C daily for adult women and 90 mg for adult men.
A person who eats low or vitamin C can develop scurvy. Many symptoms of scurvy appear from tissue problems caused by impaired collagen production.
Vitamin C also supports the immune system and increases iron absorption. Low vitamin C intake increases the risk of anemia due to iron deficiency.
Know about vitamin C and why we need it.
A 2017 rat study suggests that purple sweet potato extract may help reduce the risk of inflammation and esophagus.
Sweet potato contains choline. Which helps in muscle speed, learning and memory. It also supports the nervous system.
A 2010 study found that high doses of choline can help manage inflammation in people with asthma. However, this does not mean that the effect of choline from the sweet potato is the same.
Potato can help prevent/ manage cancer
Studies show that colour fleshy sweet potato is especially effective in the fight against cancer. This variation of sweet potato contains ingredients that can inhibit the development of specific cancers such as breast cancer, gastric cancer and colon cancer by inducing cell death of these cancer cells. When it comes to gastric and breast cancer it is believed that the high anthocyanin content in vegetables is responsible for the anti-cancer action of sweet potatoes.
Other studies have shown that extracts of sweet potato can also induce cell death in prostate cancer cells, preventing cancer from growing and spreading to other parts of the prostate. Scientists have concluded that the anticancer activity of sweet potatoes in controlling prostate cancer is due to their high polyphenol content.
The presence of carotenoids such as beta carotene in sweet potatoes can also have a significant effect in reducing the risk of men suffering from prostate cancer.
Beta carotene has also been found to be effective in preventing and reducing the risks of people with colon cancer.
Bottom line: sweet potatoes contain a carotenoid called beta carotene. Which is essential in protecting men from prostate cancer. In addition, a variety of sweet potato extracts have been shown to accelerate the death of breast, gastric, colorectal and prostate cancers, limiting the growth and spread of these cancers.
Health benefits of sweet potato leaves
Sweet potato leaves are cooked as a vegetable in many parts of the world. They are rich in vitamin B, rotcarotene, iron, calcium, zinc and protein and are more resistant to diseases, pests and moisture than many other leafy vegetables grown in the tropics.
Sweet potato benefits for men
Bottom line: sweet potatoes contain a carotenoid called beta carotene. Which is important in protecting men from prostate cancer.
Benefits of sweet potato juice
Drinking sweet potato juice can increase adiponectin levels and promote healthy insulin metabolism.
Sweet potato benefits for skin
Sweet potatoes are also rich in vitamin C and vitamin E, both of which are important for keeping skin healthy, glowing and smooth. Vitamin C helps promote collagen, which tightens your skin. The antioxidants found in sweet potatoes also cause a natural sheen.
Sweet potato benefits weight loss
The high percentage of water in sweet potatoes makes them great for weight loss. Dehydration lowers your metabolism. Which can lead to weight gain and other health problems. Consumption of sweet potato for the benefits of health helps to re-energize your cells and promote metabolic functions in the body.
Sweet potatoes benefits and side effects
While there are not any pain health problems associated with sweet potatoes, they are high in vitamin A, as benefits. Which the body stores, Flores said. “When levels go up, you may observe that your skin and nails seem like a little orange.” This disadvantage should decrease if the consumption of sweet potato is reduced.