Sweet potatoes belong to the bindweed or morning glory family, Convolvulaceae. Its starchy, large sweet-lasting, tuberous roots are a root vegetable. Also, its shoots and leaves are eaten as greens.
This vegetable has become common in our modern diet. Aside from the fact that it is readily available, inexpensive and delicious, it can also provide other benefits to your health.
One medium cooked sweet potato contains approximately:
- 103 calories
- 0.2-grams fat
- 23.6 grams carbohydrates
- 3.8 grams dietary fiber
- 2.3 grams protein
- 541 milligrams potassium (15 percent DV)
- 21,907 international units vitamin A (438 percent DV)
- 22.3 milligrams vitamin C (37 percent DV)
- 1-milligram pantothenic acid (10 percent DV)
- 0.1-milligram thiamine (8 percent DV)
- 0.2-milligram copper (9 percent DV)
- 1.7 milligrams niacin (8 percent DV)
- 0.6-milligram manganese (28 percent DV)
- 0.3-milligram vitamin B6 (16 percent DV)
- 30.8 milligrams magnesium (8 percent DV)
Here Are Some Of The Goodness You’ll Get From Sweet Potatoes
1. Sweet Potatoes Help Ward Off Cancer And Protect Against The Effects Of Aging
The rich color orange of sweet potatoes is a sign that they are high in carotenoids like beta-carotene and other carotenoids which is the originator to vitamin A in your body. Carotenoids are power antioxidants that protect against the effects of aging and help ward off cancer. It boosts your immunity to disease and also strengthens your eyesight.
Many studies have linked an increased consumption of carotenoid-rich foods to the reduction in the risk of lung cancer and recurrence of breast cancer.
2. Good Source Of Vitamin C
Aside from warding off cold and flu viruses, vitamin C also plays an important role in digestion, tooth and bone formation as well as blood cell formation. Furthermore, it also helps us cope us with stress, accelerate wound healing and produces collagen which helps maintain skin’s youthful elasticity. It can also protect our body against toxins which can be linked to cancer.
3. Good Source Of Vitamin D, Which Helps Build Healthy Bones
Vitamin D is both a vitamin and a hormone which is seriously needed by the body for the immune system and overall health. It is primarily made in our bodies as a result of getting enough sunlight. It plays a significant role in our moods, energy levels. It helps build healthy bones, skin, teeth, heart, and nerves and it supports the thyroid gland as well.
Vitamin D deficiency or inadequate sunlight has been linked to seasonal affective disorder or SAD – a condition in which a certain person who have normal mental health throughout most of the year exhibit depressive symptoms at the same time each year, most commonly in the winter.
4. Source Of Potassium
Potassium is an electrolyte that helps regulate heartbeat and nerve signals as well as reducing swelling, relaxing muscle contractions and protecting and controlling the activity of the kidneys.
Sweet Potatoes Contain Iron And Support A Healthy Immune System.
We need the mineral iron to have adequate energy. But aside from this, iron also has a major role in red and white cell production, proper immune functioning, resistance to stress and metabolizing of protein.
5. High In Vitamin B6
Vitamin B6 lends a hand in trimming down the chemical homocysteine in our bodies. Health experts have linked homocysteine with degenerative diseases like heart attacks.
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 function, yet experts estimate that approximately 80 percent of the population in North America may be deficient in this important mineral.
6. Sweet Potatoes Do Not Cause Blood Sugar Spikes
Though sweet potatoes are naturally sweet-tasting, it has natural sugars that are slowly released into the bloodstream, therefore, ensuring a regular and balanced source of energy without having blood sugar spikes which are directly connected to fatigue and weight gain.
7. They Are Versatile
You can try them steamed, roasted, puréed, grilled, steamed or baked. Enjoy your delicious salad by placing grilled sweet potatoes on top of leafy greens. Adding them to soups and stews would also be perfect! Puree them and add to baked goods and smoothies. Have an amazing sandwich with grilled onions, red peppers, and sweet potatoes.