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Sweet potatoes are a Superfood. And, they are super healthy for you.
Sweet potatoes are large edible roots of the the morning glory family, and seventh most produced crop in the world.
Its tubers, leaves and shoots are good sources of nutrients for both humans and animals.
Sweet potatoes contain macronutrients such as starch, dietary fiber, protein as well as an extensive range of micronutrients that includes minerals, vitamins, provitamin A, flavonoids and coumarins.
They also contain more carbohydrates and proteins, compared to other root and tuber crops. They’re also considered a healthy functional ingredient for functional foods.
They are an excellent source of vitamin A, which helps keep eyesight sharp and skin clear. They also contain beta carotene, which is converted into vitamin A in the body.
A single medium baked sweet potato can you a staggering 400% of the vitamin A for your body. Vitamin A can improve your eye and keep your skin healthy, besides improving your immunity against diseases.
They’re a great source of iron, suitable for both vegetarians and vegans.
Nutrition Facts
Nutrition facts for 100 grams of raw sweet potatoes:
Source of nutrition facts chart: USDA
Now. let’s see top 5 benefits of consuming sweet potatoes.
1. Sweet Potatoes Can Help You Lose Weight
They contain high levels of dietary fiber, which help keep your blood sugar steady and promotes weight loss.
In fact, their consumption has been linked to lower body mass index (BMI) and reduced waist circumference.
Besides, fiber in them gives a feeling of fullness for a longer duration between meals, helping you satisfied on fewer calories.
2. May Fight Diabetes
Sweet potatoes contain high levels of vitamin C, which help protect you against oxidative stress, a condition linked to type 2 diabetes. Vitamin C also boosts your immunity and helps prevent colds and flu.
Also, they are very high in fiber and have a low glycemic index, which result in a less immediate impact on your blood glucose levels. This can help you control your blood sugar level.
Because of high levels of magnesium, they can help you reduce your insulin resistance.
3. Sweet Potatoes May Lower Blood Pressure
Sweet potatoes contain potassium and magnesium, two important nutrients that help you lower your blood pressure.
They can lower the risk of your heart disease because of their high content.
They can also help you reduce the effects of dietary sodium in your blood vessels.
4. May Prevent Cancer
Sweet potatoes contain a protein called a protease inhibitor, which seems to halt the growth of cancer cells, according to a study.
They also reduce oxidative damage to cells linked to increased risk of cancer.
The presence of antioxidants, such as carotenoids, in them are linked to lowering the risk of stomach, kidney and breast cancers.
5. Sweet Potatoes Can Improve Your Gut Health
Sweet potatoes are rich in gut-friendly fiber, apart from their anti-inflammatory properties, that help your gut health.
They also help you keep your bowel movements healthy and regular.
Antioxidants in purple sweet potatoes stimulate the growth of your healthy gut bacteria, which include two beneficial bacteria called Bifidobacterium and Lactobacillus.
Sweet potatoes are a great source of important vitamins, minerals and fiber.
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