In addition to its sweet taste, sweet potato also has many health benefits. They are thought to have come from the American continent. Botanical and agricultural experts believe that the origin of sweet potato plants is New Zealand, Polynesia and the central part of America. Sweet potato is grown in tropical and warm temperate regions. The harvest requires only enough water and little attention for their successful cultivation. The tuberous root has an oblong / elongated shape with tapered ends and a smooth outer skin that varies in color from red, purple, brown and white, depending on the variety. 13 Benefits of Drinking Daily Water
NUTRITIONAL INFORMATION OF SWEET POTATO
Sweet potatoes are rich in vitamins and minerals and are an excellent source of beta-carotene, vitamin C and potassium.
Vitamin B6
Sweet potato is a good source of vitamin B6. Vitamin B6 helps to reduce chemical homocysteine ​​in our body. Homocysteine ​​is linked to degenerative diseases, including the prevention of heart attacks. In this way, consumption of sweet potatoes protects against heart attacks and other types of degenerative diseases.
Vitamin C
Sweet potato is an excellent source of vitamin C. While vitamin C is known for its ability to protect itself against cold and flu viruses, few people realize that this vitamin plays an important role in the formation of bones and teeth, the improvement of the process of digestion, the formation of blood cells, the acceleration of healing of wounds, and the production of collagen by the cells, which in turn helps to maintain the elasticity of the skin and the freshness of the skin. Vitamin C helps the body fight against stress and protect against toxins that can be linked to cancer.
Vitamin E A
good source of vitamin E, sweet potato is a food rich in antioxidants. This advantage gives it protective properties against certain cancers, cardiovascular diseases and cataracts.
Vitamin D
Vitamin D is essential for the immune system and overall health. Both a vitamin and a hormone, vitamin D is mainly made in our bodies as a result of getting enough sunlight. Vitamin D plays an important role in having energy, mood, bone building, heart, nerves, skin health and teeth, and supports the thyroid gland.
Vitamin A
A single sweet potato fills your vitamin A needs for the whole day. Sweet potatoes are rich in beta-carotene, which turns into vitamin A in the body. The recommended daily amount of vitamin A can be achieved with just 100 grams of sweet potatoes.
Vitamin B5
Also known as pantothenic acid, this vitamin is found to some extent in almost all foods.
Iron
Sweet potato is rich in iron. Most people are aware that we need iron to give us energy, as well as to prevent anemia. Iron plays an important role in the body, it allows the production of red and white blood cells, and helps to resist stress.
Fiber
Sweet potatoes contain almost twice as much fiber as other types of potatoes. Contributing to nearly 7 grams of fiber per serving, they make a great starch addition to any meal. The high fiber content gives them a quality of “slow combustion”. This essentially means that their caloric energy is used more slowly and more efficiently than a low-fiber carbohydrate. The benefits of dietary fiber
Potassium
Important for the regulation of blood pressure, this mineral can reduce the risk of heart disease (26).
Manganese
An important trace element for growth, development and metabolism.
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THE HEALTH BENEFITS OF SWEET POTATOES
1. Cardiovascular health
Sweet potatoes contain a large amount of vitamin B6. This vitamin is crucial in the breakdown of a substance called homocysteine, which helps harden the arteries and blood vessels. Vitamin B6 helps keep the walls of these important blood passages flexible and healthy, allowing the blood to circulate freely. In addition, sweet potatoes contain high amounts of potassium. Potassium plays an important role in lowering blood pressure by ridding the body of excess sodium and regulating the balance of liquids. It is also an important electrolyte that helps regulate the heart’s natural rhythm and maintains normal function of the brain and central nervous system.
2. Diabetes
contrary to popular belief, sweet potatoes are beneficial for diabetics. Strangely, they are very effective in regulating blood sugar levels by helping the proper secretion and function of insulin. Of course, this does not mean that diabetics should eat them indifferently. The idea is that sweet potatoes can replace the ingestion of rice or carbohydrates as a healthier option.
3. Cancer
Beta-carotene, the antioxidant champion and anticancer substance, is the pigment responsible for the color of the peel of sweet potatoes. Beta-carotene and vitamin C contained in sweet potatoes are very beneficial for the cure of various types of cancer, mainly those of the colon, intestines, prostate, kidneys and other internal organs. Ten Anti Cancer Foods
4. Immunity
Plant foods like sweet potatoes that are high in vitamin C and beta carotene boost the immune system with their powerful combination of nutrients.
5. Fertility
For women of childbearing age, the consumption of more iron from plant sources appears to promote fertility . Vitamin A in sweet potatoes (consumed as beta-carotene and then converted to vitamin A in the body) is also essential during pregnancy and lactation for hormone synthesis.
6. Inflammation
Choline is a very important and versatile nutrient in sweet potatoes that promotes sleep, muscle movement, learning and memory. Choline also helps maintain cell membrane structure, helps transmit nerve impulses, aids fat absorption and reduces chronic inflammation .
7. Vision
The lack of vitamin A in the body causes the deterioration of the outer segments of the photoreceptors of the eye, thus damaging normal vision. Correcting vitamin A deficiencies with foods rich in beta-carotene will restore vision. In addition, antioxidant vitamins C and E in sweet potatoes have been proven effective in supporting eye health and preventing degenerative damage.
8. Digestion and regularity
Because of its high fiber content, sweet potato helps prevent constipation and promote regularity for a healthy digestive tract.
9. Skin and hair
Vitamin A can help protect against sun damage, and vitamins C and E are well known for their beauty benefits. They encourage healthy and glowing growth of skin and collagen.
10. Weight loss
Sweet potatoes are also great food to help you lose weight because they are lower in calories, low on the glycemic index (which means they will not spike your blood sugar), high in fiber, high potassium content. low glycemic foods are absorbed more slowly, they stay in your digestive tract longer. That’s why these foods are sometimes called slow carbohydrates. These foods can help control appetite and delay hunger signs, which can help with weight management. Balanced blood glucose can also help reduce the risk of insulin resistance.
RISKS RELATED TO CONSUMPTION OF SWEET POTATO
1. An exaggerated consumption of sweet potato, especially that cooked by frying can interfere with weight management. It is rich in carbohydrates (almost 23 g of carbohydrates for a medium sweet potato, weighing almost 150 g) and calories (almost 100 calories for the average size).
2. Considering that it is very rich in vitamin A (a quarter of a medium-sized fresh sweet potato already provides 100% of the daily recommended vitamin A intake of vitamin A), the excessive consumption of potatoes sweet may have some side effects including an undesirable orange color on the skin or angles.
3. The sweet potato closes oxalate, which contributes to the formation of calcium oxalate stones. In this way, people suffering or having already suffered from kidney stones must consume it in moderation or avoid it.
4. The excessive consumption of sweet potatoes brings too many doses of oxalates to the human body which constitutes a risk for people hypersensitive to oxalates, mainly people who have problems with the functioning of the kidneys and gallbladder.
5. Attacked by fungi or molds, sweet potato can cause a variety of food toxins, also phytoalexins that can cause pulmonary edema and are hepatotoxic.
