By: CHALYA DUL
Sweet
potatoes have a creamy texture and a sweet-spicy flavor that makes it
ideal for savoury dishes. They are not just sweet for your taste buds
but also very good for your health. Here are some other interesting
facts about the sweet potatoe.
They are high in vitamin B-6 and vitamin B-1, these vitamins are essential to the body as they are essential in the sense that the body requires them from external source to replenish. These vitamins function as co-factors for various enzymes for the metabolism.
They are a good source of vitamin C. Most people only think of vitamin C in warding off cold and flu viruses; few people are aware that this crucial vitamin plays an important role in bone and tooth formation, digestion and blood cell formation. It also helps to accelerate wound healing, produces collagen which helps to maintain the skin’s youthful elasticity. It is also essential in helping us cope with stress and also protects our body against toxins that may be linked to cancer.
They contain vitamin D which is critical for the immune system and overall health. You may have heard about Seasonal Affective Disorder (SAD) which is linked to inadequate sunlight due to vitamin D deficiency. Vitamin D also plays an important role in our energy levels, moods and helps to build healthy bones, nerves, skin and teeth.
They provide a good amount of vital mineral such as iron which plays important roles in our body like producing red and white blood cells, resistance to stress, proper immune functioning.
Sweet potatoes are a good source of potassium, one of the important electrolytes that helps regulate heartbeat and nerve signals. Potassium performs many essential functions, some of which include relaxing the muscle contractions, reducing swelling, protecting and controlling the activity of the kidneys.
Sweet potatoes are a good source of magnesium, which is the relaxation and anti-stress mineral. Magnesium is necessary for healthy artery, blood, bone, heart, muscle and nerve functions.
Their rich orange colour indicates that they are high in carotenoids like beta carotene and other carotenoids, which is the precursor to vitamin A in your body. Caretonoids helps to strengthen our eyesight and boost our immunity to diseases.
Sweet potatoes are naturally sweet-tasting but their natural sugars are slowly released into the bloodstream, helping to ensure a balanced and regular source of energy, without the blood sugar spikes linked to fatigue and weight gain.
They are versatile and can be used for many types of dishes. Try them roasted, pureed, steamed, baked, fried or grilled. They can be eaten with soups and stews and can also be added to salads.
Health Benefits Of Sweet Potatoes
Sweet potato is one of the average calorie starch foods (provide just 90 calories/100 g vs. 70 calories/100 g of potato). The tuber, however, contains no saturated fats or cholesterol and is rich source of dietary fiber, anti-oxidants, vitamins, and minerals.
Its calorie content mainly comes from starch, a complex carbohydrate. Sweet potato has higher amylose to the amylopectin ratio than potato. Amylose raises the blood sugar levels slowly in comparison to simple sugars and therefore, recommended as a healthy food supplement even in diabetes.
The tuber is an excellent source of flavonoid phenolic compounds such as beta-carotene and vitamin A (100 g tuber provides 14187 IU of vitamin A and 8509 µg of -carotene). The value is one of the highest among the root-vegetables categories. These compounds are powerful natural antioxidants. Vitamin A is also required by the body to maintain integrity of healthy mucus membranes and skin. It is a vital nutrient for acuity of vision. Consumption of natural vegetables and fruits rich in flavonoids helps to protect from lung and oral cavity cancers.
The total antioxidant strength of raw sweet potato measured in terms of oxygen radical absorbance capacity (ORAC) is 902 µmol TE/100 g.
Sweet potato leaves are indeed more nutritious than the tuber itself. Weight per weight, 100 g of fresh leaves contain more iron, vitamin C, folates, vitamin K, and potassium but less sodium than the tuber.
They are high in vitamin B-6 and vitamin B-1, these vitamins are essential to the body as they are essential in the sense that the body requires them from external source to replenish. These vitamins function as co-factors for various enzymes for the metabolism.
They are a good source of vitamin C. Most people only think of vitamin C in warding off cold and flu viruses; few people are aware that this crucial vitamin plays an important role in bone and tooth formation, digestion and blood cell formation. It also helps to accelerate wound healing, produces collagen which helps to maintain the skin’s youthful elasticity. It is also essential in helping us cope with stress and also protects our body against toxins that may be linked to cancer.
They contain vitamin D which is critical for the immune system and overall health. You may have heard about Seasonal Affective Disorder (SAD) which is linked to inadequate sunlight due to vitamin D deficiency. Vitamin D also plays an important role in our energy levels, moods and helps to build healthy bones, nerves, skin and teeth.
They provide a good amount of vital mineral such as iron which plays important roles in our body like producing red and white blood cells, resistance to stress, proper immune functioning.
Sweet potatoes are a good source of potassium, one of the important electrolytes that helps regulate heartbeat and nerve signals. Potassium performs many essential functions, some of which include relaxing the muscle contractions, reducing swelling, protecting and controlling the activity of the kidneys.
Sweet potatoes are a good source of magnesium, which is the relaxation and anti-stress mineral. Magnesium is necessary for healthy artery, blood, bone, heart, muscle and nerve functions.
Their rich orange colour indicates that they are high in carotenoids like beta carotene and other carotenoids, which is the precursor to vitamin A in your body. Caretonoids helps to strengthen our eyesight and boost our immunity to diseases.
Sweet potatoes are naturally sweet-tasting but their natural sugars are slowly released into the bloodstream, helping to ensure a balanced and regular source of energy, without the blood sugar spikes linked to fatigue and weight gain.
They are versatile and can be used for many types of dishes. Try them roasted, pureed, steamed, baked, fried or grilled. They can be eaten with soups and stews and can also be added to salads.
Health Benefits Of Sweet Potatoes
Sweet potato is one of the average calorie starch foods (provide just 90 calories/100 g vs. 70 calories/100 g of potato). The tuber, however, contains no saturated fats or cholesterol and is rich source of dietary fiber, anti-oxidants, vitamins, and minerals.
Its calorie content mainly comes from starch, a complex carbohydrate. Sweet potato has higher amylose to the amylopectin ratio than potato. Amylose raises the blood sugar levels slowly in comparison to simple sugars and therefore, recommended as a healthy food supplement even in diabetes.
The tuber is an excellent source of flavonoid phenolic compounds such as beta-carotene and vitamin A (100 g tuber provides 14187 IU of vitamin A and 8509 µg of -carotene). The value is one of the highest among the root-vegetables categories. These compounds are powerful natural antioxidants. Vitamin A is also required by the body to maintain integrity of healthy mucus membranes and skin. It is a vital nutrient for acuity of vision. Consumption of natural vegetables and fruits rich in flavonoids helps to protect from lung and oral cavity cancers.
The total antioxidant strength of raw sweet potato measured in terms of oxygen radical absorbance capacity (ORAC) is 902 µmol TE/100 g.
Sweet potato leaves are indeed more nutritious than the tuber itself. Weight per weight, 100 g of fresh leaves contain more iron, vitamin C, folates, vitamin K, and potassium but less sodium than the tuber.
