Saturday, June 6, 2020

Sweet potato : Health benefits of sweet potatoes, nutritional facts and calories in sweet potato.


This article include everything about the Sweet potato : Health benefits of sweet potatoes, nutritional facts and calories in sweet potato.                                             
Sweet potato : Health benefits of sweet potatoes, nutritional facts and calories in sweet potato.
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                                              Sweet potato

Sweet potatoes are also rich in healthy minerals and vitamins. The vitamin A contained in them produces beta-carotene which is very important for maintaining good and healthy eyesight, strong bones and a healthy immune system. The purple sweet potato is the one that contains the highest levels of antioxidants compared to the yellow, orange and white cream sweet potatoes. Sweet potatoes may provide many nutrients and boost general health regardless their preparation whether boiled fried, roasted, steamed or grilled.

Table of contents:

     ·        Nutritional facts of sweet potato.  
     ·        Health benefits of sweet potatoes.
     ·        Summary.


Nutritional facts of sweet potato

The main nutrient in 100 grams of sweet potato(Source: USDA) baked with skin contains:

·        Calories: 90
·        Protein: 2 g
·        Carbohydrates: 21 g
·        Dietary fiber: 3.3 g
·        Sugar:  6 g
·         Total Fat: 0.2 g
·        Saturated fat : 0 g
·        Polyunsaturated fat : 0.1 g
·        Monounsaturated fat: 0 g
·        Cholesterol :  0 mg
·        Sodium :  36 mg
·        Potassium: 475 mg

 
Health benefits of sweet potatoes

Here are the most beneficial reasons why you should consume sweet potatoes:
1. Prevents Diabetes
Sweet potato : Health benefits of sweet potatoes, nutritional facts and calories in sweet potato.

Sweet potatoes are categorized as low to high on the glycemic index scale. The several studies have indicated that it can be minimized that occurrence of insulin resistance and low blood sugar levels as well as high blood sugar in people who are suffering from diabetes. They are beneficial for people who suffer from diabetes because they contain natural sugars which control and stabilize the sugar levels in the blood and insulin resistance.
2. Help in weight loss
Sweet potato : Health benefits of sweet potatoes, nutritional facts and calories in sweet potato.

About 12% of the starch in sweet potatoes resistant starch, a filing fiber like substance in your body doesn't digest or absorb. One study found that it replaced in just 5.4 percent  of total carbohydrate in take with resistant  starch resulted in 20 to 30 percent increase fat burning after a meal. Resistant starch also promotes the body to pump out more satiety hormones.
3. Boosts immunity
Sweet potatoes are great for immunity and overall health. They contain vitamin D which is beneficial for thyroid, bones, teeth, skin and heart.
4. Good for cardiovascular health
Sweet potato : Health benefits of sweet potatoes, nutritional facts and calories in sweet potato.

Due to their abundance in potassium. They are beneficial for keeping a healthy heart. They balance electrolytes control blood sugar, help heart function and neutralizes sodium impact. They can lower the risk of heart attacks strokes and even degenerative diseases. A low sodium intake helps keep a healthy blood pressure. However, increasing potassium intake may be just as important. According to the National Health and Nutrition Examination Survey, less than 2 % of Americans adults’ are meeting the daily 4700 milligrams of recommendation for potassium. 1 medium sweet potatoes provides about 542 milligrams.
5. Aids in digestion
The fiber and antioxidants in sweet potatoes are good for digestion health. Sweet potatoes contain two types of fiber: soluble and insoluble. Your body can not digest either type. Therefore, fiber stays within your digestive tract and provides a variety of digestion related health benefits.
The fibers found in sweet potatoes alleviate bloating and constipation and may also reduce the risk of colon cancer.
6. Rich in Antioxidant
 Sweet potatoes abundance of antioxidants may improve the immunity system help in arthritis and gout treatment, relieve asthma, prevent aging and even reduce the risk of breast cancer.
7. Muscle cramps and pain
The potassium and magnesium found in the sweet potatoes alleviate and eliminate muscle cramps, pains and aches. The anti-inflammatory properties also have a role in this process.  It  also help in sending messages between heart muscles and brain.
8. Benefit for Skin and eyes
Sweet potato : Health benefits of sweet potatoes, nutritional facts and calories in sweet potato.
image from pixabay
You can soothe skin inflammations and purify your pores by boiling some sweet potatoes. Soaking a cotton pad in the water and clean the skin with it. Additionally you can also eliminate wrinkles and dark circles around your eyes and get rid of puffy eyes due to the abundance vitamin A in it.

9. Prevent anemia
Anemia is a condition marked by a lack of red blood cells or haemoglobin in the blood. The sweet potatoes are extremely beneficial for this condition because they are full of iron which stimulates red blood cell production.
10. Good for pregnancy
During pregnancy all women should consume folic acids. This folic acid is crucial and of great importance for a healthy fetal tissue development, furthermore folic acid is also contained in sweet potatoes.
11. Reduce stress and anxiety
Sweet potato : Health benefits of sweet potatoes, nutritional facts and calories in sweet potato.

Sweet potatoes are rich in potassium which is also a great and de-stress agent. It may also control water balance. Regulate oxygen flow, normalize heart beats and enhance the overall health.
12. Rich in Vitamin C 
Vitamin C is beneficial not only for our immune system and overall health but for treating from minor such as colds, coughs, flu to some major conditions. Sweet potatoes are rich in vitamin C and ,thus are very beneficial for general body condition.
13. Rich in Mineral levels
The mineral levels in the body are very important for being in good health in order to increase the levels of many minerals. All you need to do is eat sweet potatoes. They abound with magnesium, potassium, manganese, iron, protein, carbohydrates and calcium.
14. Reduce inflammation
Sweet potatoes have anti-inflammatory properties and primarily due to the presence of beta carotene, anthocyanins, vitamin C and magnesium. Beta carotene and anthocyanins are active bio- compounds that may exert anti-oxidative effects when conceived and thereby reduce oxidative stress and inflammation.
15. Reduce arthritis pain
Sweet potato : Health benefits of sweet potatoes, nutritional facts and calories in sweet potato.
image from pexels
 Beta carotene, magnesium, zinc, and vitamin B complex make sweet potatoes highly important food source for managing arthritis. The water in these tubers vegetables or boils can be applied externally to the joints to ease the associated pain of arthritis.
16. Enhance hair health
Sweet potato : Health benefits of sweet potatoes, nutritional facts and calories in sweet potato.

Sweet potatoes contain high levels of beta carotene which is very useful and beneficial for healthy hair. Therefore keep your hair healthy shiny and in good shape by consuming sweet potatoes.
17. Premenstrual tension
Iron and magnesium may be very beneficial in calming women and their moods and alleviate the symptoms of premenstrual tension. Moreover these nutrients found in sweet potatoes may also relieve stomach cramps and stop water retention.

Summary

Sweet potatoes are rich source of fiber as well as containing   many vitamins and minerals including iron, calcium, selenium and they're a good source of most of our B and C vitamins. They’re providing many health benefits to your body such as good for digestion, improve eye health, cardiovascular health, good for skin and  boosts immune system etc once consumed.

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