Sweet potatoes are fiber-rich, nutritious, filling, and delicious root vegetables.
This incredible super food can give you 400% of RDA-recommended Vitamin A. It also helps you fulfill 65% of vitamin C requirements, over 20% of B vitamins, and a small amount of vitamin E.
Rich in carbohydrates, sweet potatoes are a good source of energy and are often included in body-building diets. It is a natural medicine that helps boost your immunity, promotes digestion, maintains your blood pressure, and protects your heart, eyes, and kidneys.
Not just that, sweet potatoes are also a rich source of manganese, potassium, copper, and magnesium. Including this magic root vegetable can promote relaxation and sleep. Ayurveda highly recommends including this veggie in your diet if you suffer from constipation. Being rich in fiber facilitates smooth bowel and promotes a feeling of satiety.
7 Awesome Sweet Potatoes Benefits
Sweet purple potatoes are rightly called a ‘super food’ because it’s a storehouse of vitamins, minerals, and most importantly an antioxidant called beta-carotene. This helps protect your body against free-radical damage, aging, and chronic diseases.
Check out these 7 awesome sweet potatoes benefits
1. Sweet potatoes are good for Diabetes
Sweet potatoes have a low Glycemic Index (GI) which can help in maintaining your blood sugar levels. In addition to that, sweet potatoes are rich in insoluble fiber, which promotes insulin sensitivity and aids in the slow release of sugar in the bloodstream. It also lowers your fasting blood glucose and bad cholesterol levels.
Studies further show that the magnesium content of sweet potatoes helps promote insulin secretion in the blood. Sweet potato also curbs your hunger; makes you feel fuller and helps manage your calorie intake. It is a great addition to a diabetic diet, however, make sure you eat it in moderation.
Also Read: 10 Amazing recipes for breakfast for diabetic patients
2. Sweet Potatoes can help fight Cancer
Sweet potatoes are rich in antioxidants that are proven to help reduce the risk of certain types of cancers. This vegetable contains a compound called anthocyanins which are found to inhibit the growth of certain cancers including cancers of the colon, bladder, stomach, and breast.
Sweet potatoes also possess anti-inflammatory and anti-cancer properties. It can induce cell death in prostate cancer cells and inhibit the growth of cancer cells. Some emerging studies also show that sweet potatoes can help reduce the risk of prostate cancer and lung cancer.
3. Sweet potatoes are good for Digestion
Sweet potatoes are excellent for your gut health. They are a good source of both soluble and insoluble fiber that helps increase the feeling of satiety and promotes bowel regularity. Sweet potatoes are a great natural remedy for constipation, acid reflux, and heartburn. It is also an effective natural treatment for Irritable bowel syndrome (IBS) and diarrhea.
Being an anti-inflammatory agent, sweet potatoes can help in combating inflammation of the stomach lining and prevent, treat and manage peptic ulcers. Emerging studies also revealed that sweet potatoes can reduce the risks of gastric cancer.
4. Sweet Potatoes can reduce your Heart Risks
Sweet potatoes are rich in potassium which is proven to help combat the risk of heart diseases. The rich content of potassium helps to eliminate the sodium build-up in the body by oxidation. This helps to lower blood pressure levels and in turn, reduces the risk of heart issues. Studies show that high potassium intake in the diet can lower the risk of stroke by 24 percent.
Sweet potatoes also have high magnesium content which helps in reducing the risk of hypertension. Further research revealed that sweet potatoes can lower your bad cholesterol and protect your heart against plaque build-up in the arteries.
5. Promotes good health in Women
Sweet potatoes have high iron content which is very much essential for women of childbearing age. Studies confer that iron is essential in treating the deficiency of iron in women. Also, the intake of iron ensures the promotion of fertility in women.
The rich amount of vitamin A in sweet potatoes is also beneficial in enhancing fertility as well as promoting good health during pregnancy. In addition to that, sweet potatoes can aid in weight loss, lower the risk of breast cancer and protect the body against a range of chronic disorders.
6. It can boost your mental health
Research reveals that sweet potato is an excellent stress-buster. It contains significant amounts of magnesium that can help combat stress and anxiety. Magnesium is also important for enhancing your sleep quality. Several studies have found that magnesium deficiency in the daily diet can increase the risk of depression.
Its anti-oxidizing and anti-inflammatory activities can help protect the brain, improve learning and boost memory. Some studies also suggest that it possesses brain-protective properties that can help prevent dementia.
7. Sweet Potato can help boost your immune health
Sweet potatoes are an excellent source of vitamin A and vitamin C that help boost your immune health. Furthermore, it’s a rich source of powerful antioxidants like beta-carotene, vitamins like Vitamin C and B complex, and minerals like iron and phosphorus that boost your immune health.
Caution!
Sweet potatoes are natural root vegetables that can be added to your balanced diet. However, it is important to take care of the cooking method. Baking, frying, and roasting this root vegetable can also result in a spike in sugar levels. Also, the high oxalate content in sweet potatoes may lead to the formation of kidney stones.
Apart from that, people suffering from kidney stones, stomach discomfort, diabetes, and heart issues should consume this root vegetable in regulated amounts. It’s always better to consult a dietician or a doctor before including this root vegetable in your daily diet.
Sweet Potato recipes that you must try
These magic vegetables are versatile when it comes to incorporating them into a tasty and healthy diet.
Sweet potato Soup
- In a deep pot cook diced onions, carrots, ginger, garlic, and red pepper.
- Sprinkle salt in one tablespoon of oil until the carrots soften.
- Add the vegetable stock and diced sweet potatoes to the pot
- Turn in high heat to bring it to a boil and turn it down to a medium.
- Cover up and cook for 20 minutes.
- Transfer the whole thing to a blender and blend until the velvety texture is achieved.
Sweet potato Salad
- Toss some onions and sweet potatoes in some olive oil.
- Then bake it in the oven for 30 minutes until the potatoes soften.
- Add in some fresh baby spinach, bell peppers, corn, and lime juice to the bowl.
- Sprinkle some salt and pepper and serve.
Sweet potato toast
- Switch regular bread with slices of baked sweet potatoes.
- Add on the condiments of your choice and enjoy.
Sweet Potato benefits – Your takeaway!
The list of sweet potato benefits is long and surprising! Sweet potatoes have unique nutritive content that aids to combat diseases. It helps in maintaining your heart health, bone health, eye health, blood pressure, blood sugar, and immunity and lowers your risk of obesity and stress-related diseases. This vegetable is easily available and is healthier than regular potatoes. So, switching to a healthier veggie is very crucial for good health.
Also Read:
13 Amazing Benefits of Arrowroots
7 Health Benefits of Purple Foods
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