Healthy sweet potatoes, also sweet potatoes by orange flesh, are the richest in beta-carotene. Sweet potatoes with purple flesh are richer in anthocyanins. Beta-carotene and anthocyanins are natural plant-based “phytochemicals” that give vegetables their vibrant colours. These phytochemicals are examined to determine their potential role in human health and disease prevention. If you trade sweet potatoes for white potatoes, you should save portions: although sweet potatoes are a rich source of beta-carotene, they have a high glycemic index and a high glycemic load, almost as high as a white potato. Most people don’t eat sweet potatoes in the same excessive amounts as white potatoes, so research studies may not have found sweet potatoes to be the main cause of weight gain and diabetes. Sweet potatoes are also naturally packed with vitamin B5, riboflavin, niacin, thiamine, and carotenoids due to their naturally orange colour.
Health Benefits
Sweet potatoes are usually the name “superfood” because of the number of nutrients they contain. Studies show that they can help with:
1.Good Digestion:
Sweet potatoes contain large amounts of fibre, long known to improve gut health and digestion. Many laxatives used today are made from fibre, meaning that eating sweet potatoes can increase the fibre absorption needed to promote proper digestion. The high fibre content of sweet potatoes can also help prevent constipation in children and adults. Conclusion: Sweet potatoes contain significantly high amounts of fibre, which is essential to promote the proper functioning of the digestive tract and prevent constipation
2.Cancer:
Carotenoids in sweet potatoes might lower your risk for cancer. Purple sweet potatoes are high in another natural compound called anthocyanin that might lower your chances of getting colorectal cancerOther studies have conclusively shown that extracts from different parts of sweet potato can also induce cell death of prostate cancer cells, ensuring that cancer does not grow and spread to other parts of the prostate. In addition, scientists have found that the anticancer activity of sweet potato in fighting prostate cancer is due to its high content of polyphenols.
3.Diabetes:
Compounds in sweet potatoes could help control blood sugar. When boiled, sweet potatoes are low on the glycemic index (GI), which means they won’t raise your blood sugar as quickly as high-GI foods. Approximately 77% of the fibre in sweet potatoes is insoluble and plays its role in the fight against diabetes. Insoluble fibre is important for promoting insulin sensitivity, which helps regulate sugar in the blood.
4.Heart disease:
Research shows that sweet potatoes can lower your LDL “bad” cholesterol, which may lower your odds of heart problems.
5.Macular degeneration:
Large amounts of beta-carotene and vitamin A, which are in sweet potatoes, can lower your chances of getting this eye disease, which is the most common cause of vision loss.
6.Obesity:
Purple sweet potatoes may help lower inflammation in your body and keep fat cells from growing, which may help you lose weight.
7.Stress Levels:
Magnesium deficiency and depression are related because both have cell-mediated immune responses and inflammation throughout the body. Studies with animal models have shown that increased magnesium absorption helps protect the brain from anxiety and depression following traumatic injury. In addition, studies in animal models have shown that a decrease in magnesium leads to increased behavior related to anxiety and depression in mice.
8.Ulcers:
Another study showed that flour in sweet potato roots helped prevent ethanol-related stomach ulceration in animal models. In addition, vegetable flour suppresses stomach ulcers by reducing swelling in surrounding tissues and protecting stomach folds.
9.Improve Hair and Skin:
Sweet potatoes are known for their high beta-carotene content, converted into an active form of vitamin A (retinol) after ingestion to Skin rejuvenation and anti-ageing. It produces collagen. Its weekly use can moisturize your skin. Sensitivity to UV damage is considerably reduced. Your hair growth can be fast and regular service can make your hair shine and stronger.
10.Regulating Blood Pressure:
A favourite on many holiday menus, sweet potatoes are a great source of potassium that naturally helps lower blood pressure by reducing the effects of sodium and strain on blood vessels. Unfortunately, give high blood pressure a double blow when you use cinnamon to flavour this popular dish
Read more related articles: Top 10 Healthy Foods for Everyday 2021
