Sweet potatoes are often eaten as a snack. They can be easily found both in the traditional market and in the modern market. Although several sweet potato nutrients are good for our body, we need to be aware of the health risk that may arise after sweet potato consumption.
Health benefits of sweet potato
1. Diabetes prevention.
Diabetes patients have such a strict eating pattern. They have to eat good and healthy food and avoid sweet food sources. Diabetes patients can still consume sweet potato because it can control the blood sugar level. They can be used to replace rice or another carbohydrate source.
Sweet potatoes have a low glycemic index. In the latest research, sweet potatoes have been shown to reduce blood sugar and insulin resistance in patients with diabetes. The magnesium in sweet potatoes can help control our blood sugar. Therefore, people who eat a diet rich in magnesium rarely suffer from type 2 diabetes. The fiber in sweet potatoes also shows significant differences. According to recent research, type 1 diabetes patient consuming a high fiber diet has increased blood sugar, lipids and insulin. One medium sweet potato contains 6 grams of fiber. However, patients with diabetes should consume sweet potatoes based on the suggested serving size.
2. Lowering blood pressure.
Keeping sodium intake low is important for lowering blood pressure. Meanwhile, potassium intake is equally important. One sweet potato contains 542 milligrams of potassium. High potassium intake can lower the risk of death from high blood pressure by 20%. In addition to maintaining our cholesterol level, sweet potato can control blood pressure.
3. Influences fertility.
For women who are still in their fertile period, consuming more iron from the plant can influence fertility. Vitamin A in sweet potatoes (first consumed as beta-carotene and later converted to vitamin A in our bodies) is important during pregnancy and lactation.
4. Increased immunity.
Sweet potato contains high content of vitamin C and beta-carotene, which offer high immunity due to the strong combination of their nutrition. The vitamin C in sweet potatoes works to prevent illness through a virus, such as the flu.
5. Resolution of inflammation.
Choline is one of the important and multifunctional nutrients in sweet potatoes. It is helpful for our sleep pattern, muscles and memory. It is also useful for maintaining cell membrane structure, transmitting nerve impulses, absorbing fats and resolving inflammation. In the study published in the Journal of Medicinal Food, sweet potato extract has a positive anti-inflammatory and anti-lipogenic effect. Although sweet potato is not part of the potato, it has an anti-inflammatory effect. Supported by beta-carotene, vitamin C and magnesium, sweet potatoes are effective in curing external and internal inflammation.
6. Healthy eyes.
The bright color of fruits or vegetables shows that these fruits and vegetables contain important substances. The sweet potato is such a bright yellow color. Shows that it contains a high content of vitamin A in the form of beta-carotene. Vitamin A in sweet potatoes can cover 1033% of our daily nutrition. Lack of vitamin A deteriorates the photoreceptor outer segment which eventually disrupts normal vision. Consumption of vitamin A high in beta-carotene will restore our ability to see. Vitamin C and E in sweet potatoes have been shown to be effective in supporting the health of our eyes and preventing degenerative failure.
7. Healthy digestive system.
The high fiber content in sweet potatoes prevents constipation and promotes a healthy digestive system. Sweet potato fibers are larger than potatoes. However, sweet potato has an easy-to-digest food source, so it is good for both the colon and the stomach. Furthermore, the vitamin B complex, vitamin C, beta-carotene, potassium and calcium in sweet potato are effective in reducing gastritis.
8. Power source.
Sweet potatoes contain important minerals like iron and magnesium that can boost our energy for activities. Iron stimulates the production of red blood cells for our body so that we don't feel tired easily. Iron can increase oxygen delivery to our body. In one medium sweet potato, it provides 162 calories, 0 grams of fat, 37 grams of carbohydrates (including 6 grams of fiber and 12 grams of sugar), and 3.6 grams of protein.
In addition, sweet potatoes provide more than 100% vitamin A, 37% vitamin C, 16% vitamin B-6, 10% pantothenate acid, 15% potassium and 28% manganese that we need daily. It also contains calcium, iron, magnesium, phosphorus, zinc, vitamin E, thiamine, riboflavin and folic acid. The multicolored skin of the sweet potato, such as yellow, dark purple or brown, provides a great contribution of fiber, potassium and quercetin. Therefore, it is suggested not to peel the sweet potato. You should also considerways to increase staminaeat foods high in carbohydrates such as potato chips.
9. Resolution of Bronchitis and Asthma.
Vitamin C and other nutrients in sweet potatoes are effective in resolving bronchitis and asthma. They have a heat effect to keep us warm, which is good for bronchitis patients. Also, its aroma is effective in resolving nasal congestion, which is good for asthmatics.
10. Relieve Arthritis
The composition of beta-carotene, magnesium, zinc and B-complex vitamins make sweet potatoes the right choice for relieving arthritis. As? Boil the sweet potato and use the water to soothe the painful areas using clothes.
11. Beating cancer.
Beta-carotene is an antioxidant that works as an antidote against free radicals against cancer. This, along with the vitamin C in sweet potatoes, becomes an important component in the fight against cancer, especially colon, kidney, heart and prostate cancer.
12. Addiction reduction.
Sweet potato is effective in reducing addiction to cigarettes, alcohol and various types of narcotics. Also, they are good for our veins and arteries. The high concentration of beta-carotene and phosphorus are good for our eyes and cardiovascular system.
13. Keep our teeth and gums healthy.
Vitamin A is the important vitamin that sweet potatoes contain. However, vitamin C is another important one that is just as important as vitamin A. Vitamin C from sweet potatoes can meet 70% of the vitamin C we need daily. The vitamin C in sweet potatoes can prevent our gums from bleeding and our teeth from falling out.
14. Strengthening our bones.
Another important sweet potato benefit is to strengthen our bones. Sweet potato has a mineral substance that is beneficial in preventing osteoporosis and arthritis. Sweet potatoes are 44% manganese. Manganese is a mineral capable of keeping our bones and joints healthy. Eating sweet potatoes regularly can prevent osteoporosis.
15. Control our cholesterol level.
Sweet potato can control the cholesterol level in our body because it contains 33% fiber. Fiber is a type of carbohydrate that lowers blood cholesterol levels. Eating sweet potatoes as therapy for patients with high cholesterol seems like a good idea.
16. Keep our hearts healthy.
Sweet potatoes are also good for your heart because they contain 27% of vitamin B6. Vitamin B6 is good for preventing the accumulation of homosteine in our blood. If the level of homosteine in our blood is high, it can trigger the risk of heart disease and stroke.
17. Stress cure.
Vitamin B in sweet potato in the form of Pantotenat acid helps sweet potato to produce the stress hormone so that our body has enough vitamin B while under stress.
18. Aliviar o HIV/AIDS.
The beta carotene in a sweet potato is beneficial in alleviating the HIV virus infection.
Sweet potato not only has benefits for our health, but also for our beauty.
Sweet potato benefits for our beauty:
1. Preserve the Elasticity and Beauty of our Skin.
Sweet potato contains a great source of vitamin C. Vitamin C is needed to produce collagen which is very helpful in maintaining skin elasticity. In addition, sweet potato also contains vitamin A and vitamin E which make our skin healthier and brighter. Therefore, it is highly recommended to consume sweet potatoes.
2. Overcoming oily skin.
Sweet potato can be used as a face mask to overcome the problem of oily skin. Steam the sweet potatoes until cooked through. Let them cool before mashing them with a fork or potato masher. Add a tablespoon of honey and apply it on your face. Leave the mask on for 20-30 minutes before washing it off with water. We can also apply the mask on the neck. Sweet potato works to hydrate the skin and prevent premature aging.
3. Improve the texture of our skin.
After cooking the sweet potatoes, it is advisable to save the water in which they were cooked, as the water contains beneficial nutrients to improve the texture of our skin and clean it. Strain the water well, store in the bottle and refrigerate. Use this water as a tonic for your facial skin. This natural tonic absorbs dirt, cleans the pores of the face and soothes irritated skin.
4. Improving our RoughHeels.
Whenever we find our heels rough, we use the water that was used to boil sweet potato to soften our heels. Use still hot water to wet your feet. Routine application of this method will make our rough heels smooth out quickly.
5. Eliminate dark circle around eyes and puffy eyes.
We can use the cold sweet potato slices to cure our eye problems. Put the slices under our eyes. Leave them there for a few minutes for the nutrition to be absorbed by our skin.
Sweet potato is also beneficial for pregnancy because it contains nutritious and healthy substances that are suitable for pregnant women.
Benefits of Sweet Potatoes for Pregnancy:
1. High content of vitamin A.
According to the American Pregnancy Association, pregnant women should consume at least 700 micrograms of vitamin A per day. One cup of unpeeled cooked sweet potatoes contains 1,922 micrograms of vitamin A. That's nearly 300% of our recommended daily intake.
2. High in vitamin C and iron.
Vitamin C is important for our body. One of its functions is to absorb iron. Iron is an important mineral for both mother and baby. The National Institutes of Health recommend that pregnant women consume between 80 and 85 milligrams of vitamin C and 27 milligrams of iron every day. One cup of unpeeled baked sweet potatoes contains 39.2 milligrams of vitamin C. That's the same as reaching half the recommended daily allowance for sweet potatoes. In turn, a cup of sweet potatoes contains 1.38 milligrams of iron.
3. Contains fiber.
Fiber is needed to support our health, especially our digestive system. One of the common problems that pregnant women face is constipation. By consuming 22-28 grams of fiber every day, the digestive problem will be minimized. Pregnant women should consume between 28 and 34 grams of fiber per day. One cup of sweet potatoes contains 6.6 grams of fiber.
4. Contains potassium.
Adults and pregnant women age 19 and older should consume 4.7 grams of potassium per day. Meanwhile, breastfeeding women should increase their potassium intake to 5.1 grams per day. Sweet potatoes contain 950 milligrams of potassium. Sweet potato is beneficial for pregnant and lactating women.
5. Contains vitamin B-6.
Vitamin B-6 is one of the most important vitamins during pregnancy because it builds red blood cells and prevents morning sickness. The American Pregnancy Association suggests that pregnant women consume 1.9 milligrams of vitamin B-6 every day. One cup of sweet potatoes contains nearly 0.6 milligrams of vitamin B-6.
Interesting sweet potato fact related to pregnancy:
If we want to have twins, eating sweet potatoes is probably a good idea. The people of Igbo-Ora, Yoruba in Nigeria are sure that sweet potato is the only cause of hyperovulation and it increases the chances of having twins. In West Africa, the level of identical and non-identical twin babies is higher than in Europe or Japan. Africans believe that the high level of multiples is because their staple food is sweet potatoes. Some experts in West Africa and Europe believe that the natural phytoestrogen hormone substance in sweet potatoes may cause the ovary to produce more than one cell on both sides of the ovary at the same time.
Perhaps only a few people know that sweet potato has its extraordinary benefits for dieters.
Sweet potato benefits for our diet:
1. Carbohydrate.
Sweet potatoes contain more carbohydrates than regular potatoes. One medium potato contains 26 grams of carbohydrates. Meanwhile, sweet potatoes only contain 23 grams of carbs. So sweet potato is good for our diet.
2. Rich in fiber.
In addition to being low in carbohydrates, sweet potatoes are high in fiber. Sweet potatoes have twice as much fiber as regular potatoes. Eating fiber-rich foods to reduce our weight is a good idea. Fiber-rich foods will keep us fuller for longer and keep us from snacking on unhealthy foods. Also, high fiber foods will lower the calories and prevent us from gaining weight because the high fiber content gives a "slow burning quality". This means that the energy calorie used is slower and more efficient than low-fiber carbs. Sweet potatoes contain more carbohydrates than regular potatoes. One medium potato contains 26 grams of carbohydrates. Meanwhile, sweet potatoes only contain 23 grams of carbs. So sweet potato is good for our diet. Consuming a steamed sweet potato in the skin is better than eating a serving of oatmeal.
3. Low in calories.
Sweet potatoes are low in calories. So this is important for us who want to reduce weight. One half of sweet potato contains 300 – 400 calories. Therefore, sweet potatoes are suitable for people who are on a diet.
4. Control our blood sugar level.
Sweet potato is rich in carbohydrates and carotenoids that can control our blood sugar level as well as insulin level. A substance in sweet potatoes increases adiponectin, a hormone that controls blood sugar.
5. Watery.
Our body responds well to watery foods. Therefore, watery foods fill us up faster and longer and prevent us from overeating. Thus, this will help us a lot to reduce the weight and prevent it from rising quickly.
To use:There are several ways to cook sweet potatoes for our diet. However, grilling, steaming, boiling are the best way to cook sweet potato for diet as frying it will turn sweet potato into bad fat. For optimal sweet potato nutrition, not peeling the skin is the best option.
Knowing the nutritional content of sweet potatoes for those on a diet is interesting. Below is the comparison between 100 grams of sweet potato and rice:
- Sweet potato water content = 68.5 grams, and rice = 13 grams
- The protein content of sweet potatoes = 1.8 grams and rice = 6.8 grams
- Caloric content of sweet potato = 123 cal and rice = 360 cal
- Carbohydrate content of sweet potato = 27.9 grams and rice = 78.9 grams
- The phosphorus content of sweet potatoes = 49 milligrams and rice = 140 milligrams
- Calcium content of sweet potato = 30 grams and rice = 6 grams
- Iron content of sweet potato = 0.7 milligrams and rice = 0.8 milligrams
- The vitamin A content of sweet potato = 60 SI and rice = 0
- The vitamin B1 content of sweet potatoes = 0.09 milligrams and rice = 0.12 milligrams
- The vitamin C content of sweet potatoes = 22 milligrams and rice = 0
Secundary effects:
Sweet potatoes contain oxalic acid. It is a natural substance found in various vegetables that can crystallize as oxalic stone in the urinary tract of many people. Therefore, people with a history of urinary tract problems should avoid consuming sweet potatoes.
Perhaps eating sweet potatoes can be considered from now on because not only does it offer such a cheap price, but also countless extraordinary benefits.