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By Erica Julson, MS, RDN, CLT
Sweet potatoes are sweet and starchy root vegetables that are grown around the world (1).
They come in a variety of sizes and colors – including orange, white and purple – and are rich in vitamins, minerals, antioxidants and fiber.
Not to mention that they offer a number of health benefits and that it is easy to add them to your diet.
Here are 6 surprising health benefits for sweet potatoes.
1. Very nutritious
Sweet potatoes are an excellent source of fiber, vitamins and minerals.
One cup (200 grams) of sweet potato baked with skin provides (2):
- calories: 180
- carbohydrates: 41.4 grams
- Protein: 4 grams
- Fat: 0.3 grams
- Fiber: 6.6 grams
- Vitamin A: 769% of daily value (DV)
- Vitamin C: 65% of the DV
- Manganese: 50% of the DV
- Vitamin B6: 29% of the DV
- Potbadium: 27% of the DV
- Pantothenic acid: 18% of the DV
- Copper: 16% of the DV
- niacin: 15% of the DV
In addition, sweet potatoes, especially orange and violet varieties, are rich in antioxidants that protect your body against free radicals (3, 4, 5).
Free radicals are unstable molecules that can damage DNA and trigger inflammation.
Free radical damage has been linked to chronic diseases such as cancer, heart disease and aging. Therefore, eating foods rich in antioxidants is good for your health (6, 7).
summary
Sweet potatoes are root vegetables rich in fiber, vitamins and minerals. They are also rich in antioxidants that protect your body from free radical damage and chronic disease.
2. Promote intestinal health
The fibers and antioxidants found in sweet potatoes are beneficial for intestinal health.
Sweet potatoes contain two types of fiber: soluble and insoluble (8).
Your body can not digest any type. As a result, the fibers remain in your digestive tract and offer various health benefits related to the intestines.
Some types of soluble fiber, called viscous fibers, absorb water and soften the stools. On the other hand, non-viscous and insoluble fibers do not absorb water and add volume (9).
Some soluble and insoluble bacteria can also be fermented by the bacteria present in your colon, creating compounds called short-chain fatty acids that feed the cells of your intestinal lining and keep them healthy and strong (10, 11).
Diets high in fiber containing 20 to 33 grams per day have been badociated with a lower risk of colon cancer and more regular bowel movements (12, 13, 14).
The antioxidants found in sweet potatoes can also have beneficial effects on the intestine.
Test tube studies have shown that the antioxidants contained in sweet potatoes favor the growth of healthy intestinal bacteria, including some Bifidobacterium and lactobacilli species (15, 16).
Larger amounts of these types of bacteria in the intestines are badociated with better intestinal health and lower risk of conditions such as irritable bowel syndrome (IBS) and infectious diarrhea (17, 18, 19). ).
summary
Sweet potatoes contain fiber and antioxidants that promote the growth of good intestinal bacteria and contribute to the health of the intestines.
3. May have properties of fight against cancer
Sweet potato contains various antioxidants that can help protect against certain types of cancers.
Studies on specimens, including those of the bladder, colon, stomach and bad (3, 20, 21) showed that anthocyanins (a group of antioxidants found in sweet potatoes violets ) slowed the growth of certain types of cancer cells.
Similarly, mice fed on sweet potato-rich diets had lower rates of early-stage colon cancer, suggesting that anthocyanins in potatoes may be protective (3, 22).
Oranges sweet potato extracts and sweet potato peels have also been shown to have anticancer properties in specimen studies (23, 24).
However, studies have not yet tested these effects in humans.
summary
Research on animals and specimens suggests that anthocyanins and other antioxidants found in sweet potatoes may protect against certain cancers. However, human studies are needed.
4. Support a healthy vision
Sweet potatoes are incredibly rich in beta-carotene, the antioxidant responsible for the bright orange color of the vegetable.
In fact, one cup (200 grams) of orange sweet potato baked with the skin provides more than seven times the amount of beta-carotene that the average adult needs per day (2).
Beta-carotene is converted to vitamin A in your body and used to form light-sensing receptors inside your eyes (25, 26).
Severe vitamin A deficiency is a concern in developing countries and can lead to a special type of blindness called xerophthalmia. Eating foods rich in beta-carotene, such as orange-fleshed sweet potatoes, can help prevent this condition (27).
Purple sweet potatoes also appear to have visual benefits.
Studies on specimens have shown that the anthocyanins that they provide can protect eye cells from damage, which can have a significant impact on eye health (28).
summary
Sweet potatoes are rich in beta-carotene and anthocyanins, antioxidants that can help prevent vision loss and improve eye health.
5. Can improve brain function
The consumption of sweet potatoes can improve the functioning of the brain.
Animal studies have shown that anthocyanins from sweet potatoes can protect the brain by reducing inflammation and preventing free radical damage (29, 30, 31).
Supplementation with anthocyanin rich sweet potato extract enhances learning and memory in mice, probably because of its antioxidant properties (32, 33).
No studies have been conducted to test these effects in humans, but in general, diets rich in fruits, vegetables and antioxidants are badociated with a risk of mental decline and reduced dementia by 13%. (34, 35).
summary
Studies in animals have shown that sweet potato can improve brain health by reducing inflammation and preventing mental decline. However, it remains to be determined whether they have the same effects in humans.
6. Can support your immune system
Orange-fleshed sweet potatoes are one of the richest natural sources of beta-carotene, a plant-based compound that is converted to vitamin A in your body (36).
Vitamin A is essential for the health of the immune system, and low blood levels have been badociated with reduced immunity (37, 38).
It is also essential for maintaining healthy mucous membranes, especially in the lining of your gut.
The intestine is where your body is exposed to many pathogens potentially responsible for diseases. Therefore, a healthy gut is an important part of a healthy immune system.
Studies have shown that vitamin A deficiency increases intestinal inflammation and reduces the ability of your immune system to respond appropriately to potential threats (39).
No studies have been conducted to determine whether sweet potatoes, in particular, have an effect on immunity, but their regular consumption may help prevent vitamin A deficiency (40).
summary
Sweet potato is an excellent source of beta-carotene, which can be converted to vitamin A and help strengthen your immune system and your intestinal health.
How to add them to your diet
Sweet potatoes are very easy to add to your diet.
They can be enjoyed with or without the skin and can be baked, boiled, roasted, fried, steamed or pan-fried.
Their natural sweetness goes well with many different seasonings and can be enjoyed in savory or sweet dishes.
Here are some popular ways to enjoy sweet potatoes:
- Sweet potato chips: Peeled, sliced thinly and baked or fried.
- Sweet Potato Fries: Peeled, quartered or matched, baked or fried.
- Toast sweet potatoes: Cut into thin slices, toasted and garnished with ingredients such as walnut butter or avocado.
- Mashed sweet potato: Peeled, boiled and pureed with milk and seasonings.
- Cooked sweet potatoes: Baked until forked.
- Chopped sweet potatoes: Peeled, diced and cooked with onions in a saucepan.
- Spiral sweet potatoes: Cut into spirals, sautéed and in sauce.
- In bakery products: Mashed sweet potatoes adds moisture without fat.
Preparing sweet potatoes with a little fat, such as coconut oil, olive oil or avocado, can help to increase the absorption of beta-1. carotene because it is a fat-soluble nutrient (41, 42).
Although cooking sweet potatoes slightly reduces their beta-carotene content, they retain at least 70% and are considered an excellent source (43, 44).
summary
Sweet potato is a versatile root vegetable that can be prepared in many ways.
The final result
Sweet potatoes are nutrient rich root vegetables, available in a variety of colors.
They are rich in fiber and antioxidants, which protect your body from free radical damage and promote healthy bowels and the brain.
They are also incredibly rich in beta-carotene, which is converted to vitamin A to promote good vision and your immune system.
Sweet potatoes are versatile and can be prepared in both sweet and savory dishes, making them an exceptional carbohydrate option for most people.
Republished with the permission of our media partner Healthline.
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