Sweet Potato Benefits, Harms and Nutritional Value

Sweet potatoes are root vegetables. Scientifically, “Ipomoea batatas" It grows at the root of a plant known as Sweet potato benefits include regulating blood sugar, reducing the risk of cancer and boosting heart health.

It is rich in an antioxidant called beta carotene, which is very effective in raising blood levels of vitamin A, especially in children.

Sweet potatoes are nutritious, high in fiber, and taste delicious. This root vegetable can be consumed in a variety of ways. It is usually eaten boiled, baked, steamed or fried.

The most common color of sweet potato is orange, but it is also found in other colors such as white, red, pink, yellow and purple.

Nutritional value of sweet potato

The nutritional value of 100 grams of raw sweet potato is as follows;

What are the benefits of sweet potatoes?

Prevents vitamin A deficiency

• Vitamin A plays an important role in our body. Deficiency in this essential nutrient is a major problem in many developing countries.
• Vitamin A deficiency can cause temporary and permanent damage to the eyes and even cause blindness. 
• It may also suppress immune function and increase mortality, especially in children, pregnant and lactating women.
• Sweet potatoes are an excellent source of highly bioavailable beta carotene, which is converted into vitamin A in our bodies.
• The intensity of the yellow or orange color of the sweet potato is directly beta carotene It depends on the content.
• Orange sweet potatoes are noted to have a superior ability to raise blood levels of vitamin A compared to other sources of beta carotene.

Regulates blood sugar

• Sweet potatoes can lower fasting blood sugar and LDL cholesterol levels.
• It can also increase insulin sensitivity.
• With this feature, it stabilizes the blood sugar level.

Reduces cancer risk

• Oxidative damage to cells increases the risk of cancer, which is a negative condition when it spreads to other tissues.
• Diets rich in antioxidants such as carotenoids reduce the risk of stomach, kidney and breast cancer.
• Studies show that sweet potatoes contain powerful antioxidants that can neutralize free radicals, which are harmful substances that can increase the risk of cancer. 
• Purple potatoes have the highest antioxidant activity.

Strengthens heart health

• Sweet potatoes contain a number of nutrients, including fiber, antioxidants, minerals and B vitamins.
• All of these help control inflammation that can contribute to heart disease and other vascular diseases.

Helps to lose weight

• The high amount of dietary fiber in sweet potatoes makes you feel full for longer. Also, fiber is digested slowly, which prevents overeating.
• Sweet potatoes are low in calories and high in water content. With this feature, it helps weight loss with diet and exercise.

Improves digestive health

• The fiber content of sweet potato is higher than regular potato and gut microbiome Improves overall digestive health through its nutritive effects on

Strengthens immunity

• The beta carotene and vitamin C found in sweet potatoes offer immune-boosting benefits. These two nutrients work even better when taken together.

Improves brain function

• Eating sweet potatoes regularly improves brain function, thanks to the antioxidants it contains. 
• One study found that eating sweet potatoes can prevent oxidative damage to the brain that could otherwise lead to serious conditions like Alzheimer's.

Strengthens bones

• Sweet potatoes are rich in magnesium and potassium, which strengthen bone health. 
• Vitamin A in vegetables also supports bone health.

Good for the eyes

• Sweet potatoes are a great source of vitamin E, an antioxidant that protects eyes from free radical damage.
• This root vegetable is also rich in vitamins A and C. 
• These nutrients are especially beneficial for eye health and are age-related. macular degeneration and helps prevent serious eye ailments such as cataracts.

Skin benefits of sweet potato

• Vitamin A is essential for skin health and is abundant in sweet potatoes. 
• Vitamin A deficiency often makes the skin dull and dry. The vegetable contains other antioxidants that fight free radical damage, which can lead to premature signs of aging.

What are the harms of sweet potatoes?

• Sweet potatoes are well tolerated in most people. However, kidney stone It is thought to be quite high in substances called oxalates, which can cause problems in people prone to formation.

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