Do you know those sweet potatoes are an unbelievably flexible delicacy, as there are numerous ways they can be cooked? From being served as a side dish to being transformed into delicious sweet potato fries, there are plenty of ways you can prepare sweet potatoes as a main meal. Not only are sweet potatoes healthy, but they also have many benefits that will improve your health.
Sweet potatoes are highly nutritious, rich in fiber, and so satisfying. They can as well be eaten boiled, baked, steamed, or fried into chips.
In this post, we will highlight some astounding benefits of sweet potatoes you should know about:
Nutritional facts about Sweet Potatoes
According to the USDA Food Composition Databases, the nutrition facts for 3.5 ounces which is about 100 grams of raw sweet potatoes are
- Calories: 86
- Water: 77%
- Protein: 1.6 grams
- Carbs: 20.1 grams
- Sugar: 4.2 grams
- Fiber: 3 grams
- Fat: 0.1 grams
Health Benefits of Sweet Potatoes
They are rich in vitamins and minerals
Sweet potatoes are unquestionably high in vitamins and minerals, such as vitamins A, C, B6, and E, as well as potassium, manganese, copper, and others. These vitamins and minerals are very vital for the formation of good health, as they can help the body function at its best.
Vitamin A is an essential vitamins that promotes healthy vision, teeth, skin, and hair. Vitamin C is widely known to boost immunity and is also helpful for the enhancement of the skin, as well as for collagen production in the body, which fosters healthy skin. Vitamin B6 on the other hand, is important for the function and development of the brain, and vitamin E is important for heart health. Potassium is also essential for heart health, as it helps regulate blood pressure.
Great for the heart health
Are you aware that the nutrients in sweet potatoes can help lower the risk of heart disease? Yes! Vitamin B6, which is found in sweet potatoes, is known to regulate homocysteine levels, which is an indication of heart disease.
Meanwhile, Vitamin E is another heart-healthy vitamin which is found in sweet potatoes. It is an antioxidant that is known to defend against oxidative stress and damage, which has been linked to heart disease.
Sweet potatoes are also a great source of dietary fiber, which is important for heart health. Dietary fiber helps to reduce LDL cholesterol levels and can also help to lower blood pressure levels.
Aids weight loss
Sweet potatoes are a great food to eat as part of a weight-loss diet. They are low in fat and contain dietary fiber, which means they are filling and will help you to stay full for longer. They are also rich in protein, which is essential for weight loss as it keeps you feeling satisfied and helps to build muscle. The high potassium content of sweet potatoes is helpful for weight loss as it has been associated with reduced blood pressure, which may help with weight loss.
Improves function of the Eyes
Undoubtedly, sweet potatoes are rich in carotenoids, which eventually are converted in the body to vitamin A.
Vitamin A has been proven to enhance the development of the eyes and has been linked to improved great vision. It is very important for children and teenagers, who need a good level of vitamin A for healthy eyesight.
Eating a diet rich in vitamin A is commonly advised for people who are at risk of developing age-related macular degeneration, which can lead to partial or total blindness.
Sweet potatoes are also a good source of vitamin C, which is also helpful for eye health.
May help combat inflammation and severe illness
In addition to the numerous vitamins and minerals that sweet potatoes contain, they are also a great source of both soluble and insoluble fiber, which helps reduce cholesterol and blood pressure levels as well as regulate blood sugar levels.
Few studies have shown that eating sweet potatoes may help to reduce the risk of diabetes and cardiovascular disease.
Sweet potatoes are also loaded with beta-carotene, which has been linked to reduced risk of certain severe illnesses, such as cancer and macular degeneration.
Furthermore, sweet potatoes contains;
- Chlorogenic acid. a potent compound that is an abundant polyphenol antioxidant.
- Anthocyanins. Purple sweet potatoes are rich in anthocyanins, which possess strong antioxidant properties.
As it is important to note that the antioxidant activity of sweet potatoes increases with the color intensity of their flesh. Deep-hued species, such as purple, burnt orange, and red sweet potatoes, have the highest form of antioxidant activity
Sweet potatoes vs. regular potatoes
Frankly, so many people substitute regular potatoes for sweet potatoes, believing sweet potatoes to be the healthier choice.
However, it is important to note that both species contain similar amounts of water, carbs, fat, and protein.
Notably, sweet potatoes may sometimes have a lower GI and boast higher amounts of both sugar and fiber.
Nevertheless, both are great sources of vitamin C and potassium, additionally, sweet potatoes provide excellent amounts of beta-carotene, which the body can transform into vitamin A.
Regular potatoes may be more satisfying but can also contain glycoalkaloids, compounds that can be harmful in large amounts to the health.
Lastly, because of their fiber and vitamin contents, sweet potatoes are often considered the healthier choice between regular potatoes and sweet potatoes.
Conclusion
Sweet potatoes have numerous health benefits, including being rich in vitamins and minerals and great for the function of the heart.
They can also help to improve the sight’s function and development, help you lose weight, and fight inflammation and severe illness such as cancer.
Sweet potatoes are delicious meals that can be eaten in different ways, and they make a great side dish or addition to many meals. With so many sweet potato benefits, it’s no news as to why they are so popular.
Disclaimer: The above information written in this article is solely meant for informational and educational purposes only. The article written/published does not intend to diagnose, treat or cure any disease and should not be treated as medical advice.
References:
“The USDA Food Composition Databases”
“Web Images”
