TOP 10 SWEET POTATOES HEALTH BENEFITS VERIFIED BY SCIENCE
1. Improving insulin sensitivity in diabetes: Type 2 diabetes sufferers may have been pleasantly surprised in 2008 when a study found that an extract from white-skinned sweet potato improved insulin sensitivity.
2. Maintaining healthy blood pressure levels: The American Heart Association (AHA) encourages people to consume more potassium-rich foods like potatoes in order to maintain a healthy cardiovascular system. A whopping 124 g serving of mashed sweet potato provides 259 milligrams of potassium or around 5% of the daily requirements for an adult, making it one delicious way you can get your recommended intake!
3. Reducing the risk of cancer: Sweet potatoes are a powerhouse of nutrients. These delicious vegetables contain beta-carotene an antioxidant that can help reduce the risk for prostate and lung cancer among other cancers!
4. Improving digestion and regularity: Sweet potatoes might be your gut’s best friend. It’s been demonstrated that the fiber content in sweet potatoes can help prevent constipation and promote regularity for a healthy digestive tract.
5. Protecting eye health: Sweet potatoes are a good source of provitamin A in the form of beta-carotene. Vitamin A plays a vital role in protecting eye health. According to the Office of Dietary Supplements (ODS), a baked sweet potato in its skin will provide around 1,403 mcg of vitamin A or 561% of a person’s daily requirement.
6. Boosting immunity: One 124 g serving of sweet potato provides 12.8 mg of vitamin C which supports the immune system and enhances iron absorption.
7. Reducing inflammation: Natural anti-inflammatory compounds in sweet potatoes (Anthocyanin and other color-related pigments) have been shown to quell inflammation at the cellular level. Research done on animals has shown reduced inflammation in brain tissue and nerve tissue after purple sweet potato extract consumption.
8. Maintaining a healthy weight: About 12% of the starch in sweet potatoes is resistant starch, a filling, fiber-like substance your body doesn’t digest and absorb. One study found that replacing just 5.4% of total carbohydrate intake with resistant starch resulted in a 20 to 30% increase in fat burning after a meal.
9. Coping with stress: Sweet potatoes contain a significant amount of magnesium, a mineral that reduces stress and anxiety. Studies have shown that an increase in magnesium deficiency in modern diets has resulted in a significant increase in the cases of depression reported across the world.
10. Guarding against ulcers: Studies on animals have shown that the methanol extract from the root of a sweet potato can protect the gastrointestinal tissues from aspirin-induced ulcers. The results of these studies have proved that sweet potatoes can be used in the treatment and management of peptic ulcers.
HOW TO EAT SWEET POTATOES:
Oven-baked wedges
Cookies
Brownies
Pudding
And an iconic sweet potato pie.
What you need to know:
Boiling sweet potatoes retains more beta-carotene and makes the nutrient more absorbable than other cooking methods such as baking or frying. Up to 92% of the nutrient can be retained by limiting the cooking time, such as boiling in a pot with a tightly covered lid for 20 minutes. Cooking with the skin on further helps to minimize the leaching of nutrients including beta-carotene and vitamin C.
Info source:
http://www.whfoods.com
https://www.medicalnewstoday.com/articles/
https://www.health.com/nutrition/sweet-potato-health-benefits
YOU MAY ALSO LIKE:
RAW CHOCOLATE ORANGE PUDDING
This recipe is for all the fellow chocoholics out there! INGREDIENTS: 1 medium-sized ripe avocado 1/4 cup almond/hazelnut milk 2 Tbs…
SOME FACTS FOR THE NATIONAL YOGA MONTH
Whether it’s saluting the sun first thing in the morning or unwinding after work with a bit of Downward Dog, Americans…
HEALTH BENEFITS OF 6 UNIQUE FRUITS FROM AROUND THE WORLD
Healthy fruit snacks don’t have to be boring. In fact, these five unique fruits from around the world provide both flair…
WHAT YOU NEED TO KNOW ABOUT YOUR SOLAR PLEXUS CHAKRA
The solar plexus chakra is one of the most important in our energy system. Located at the lower abdomen, it has…
THE 5 BEST BENEFITS OF GETTING A MASSAGE
If you’ve never had a massage before, we know you have your reasons. But if you’re on the fence about getting…
ARE YOU STRESSED OUT?
Are you feeling stressed out? Increase the feelings of harmony between your mind and body by adding yoga to your daily…