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Sweet potatoes are naturally delicious because of their high sugar content. But even so, an average-sized sweet potato has only a little more than 100 calories. In addition, it contains virtually no fat, and absolutely no cholesterol. Instead, it’s loaded with vitamins, minerals, and fiber. With all these nutrients, this colorful tuber is more than just a tasty side dish. A sweet potato has what it takes to keep you healthy, too. Packs a triple punch against cancer Three of the toughest cancer fighters in the nutrient world, folate, vitamin C, and beta carotene, are packed into a sweet potato. You’ll get almost three times the recommended daily amount of vitamin A and almost half the suggested amount of vitamin C in just one potato. That’s a lot of cancer prevention. And don’t forget folate. You need it to build and repair DNA. If you don’t get enough, experts believe you may increase your risk of certain types of cancer. A sweet potato will contribute more than 25 micrograms (mcg) of the 400 you need each day. Heads off heart disease A steaming, baked sweet potato contains heart-healthy nutrients like potassium, beta carotene, folate, and vitamins C and B6 — five keys to lowering your blood pressure and keeping your arteries flowing smoothly. In addition, a sweet potato has more than 3 grams of fiber. You can help protect yourself from chronic heart disease by including fiber-rich fruits and vegetables in your daily diet. Controls cataracts A sweet potato’s bright orange color means it has lots of beta carotene, which your body turns into vitamin A. And this particular vitamin may be critical to the health of your eyes. “Vitamin A is an antioxidant,” explains Dr. Richard G. Cumming, head researcher of the Blue Mountains Eye Study in Sydney, Australia. “Our study supports the view that antioxidant vitamins might help prevent cataracts.” Bats 5 for 5 against osteoporosis It’s never too late to go to bat against osteoporosis. To prevent or slow down this bone disease, just eat a diet packed with five ingredients — potassium, magnesium, fiber, vitamin C, and beta carotene. One sweet potato contains them all. To add even more bone-building power, top a baked sweet potato with a slice of your favorite low-fat cheese and a handful of chopped parsley. The cheese will add calcium, the original osteoporosis fighter. The parsley will replace the vitamin C lost in baking. Sweetens your mood Serve up a sweet potato, and you may lift yourself out of the doldrums. Experts say eating foods high in vitamin B6 may be a key to beating the blues. Your body needs this nutrient to balance chemicals in your brain that control whether you’re happy or sad. If you’re a vegetarian, sweet potatoes and other plant sources high in B6 — like navy beans, spinach, and bananas — are especially important since most people get their B6 from chicken, liver, and other meats.
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Za sve ove namirnica vrlo vjerojatno znate i koristite ih dosta često u svakodnevnome životu. No jeste li znali i za onu drugu, ljekovitu stranu koju one posjeduju? Donosimo Vam tu stranu na slijedećih nekoliko stranica. Nadamo se da ćete ih nakon toga koristiti još i više. (zdravlje) Avokado – Pomaže u snižavanju nivoa kolesterola i povećava razinu HDL-a. Maline – Sadrže sastojke protiv razvoja raka, ali i dosta vitamina C i vlakana koji su odlični protiv kolesterola i srčanih bolesti. Dinja – Dva jaka antioksidansa, vitamin C i beta karoten, u suradnji s kalijem, kojeg imaju dva puta više nego banane, savršen su sastojak svakodnevnoj prehrani. Rajčica – Sadrži likopen, jedan od najjačih karotenoida koji djeluju kao antioksidanti u organizmu. Rajčica smanjuje rizik od bolesti mokraćnih putova, trbuha i crijeva. Suho grožđe – Izuzetan su izvor željeza koje pomaže u cikulaciji krvi. Sok od brusnice – Čisti krv od infekcija i štiti od razvoja štetnih bakterija. Smokva – Sadrži dosta kalija i vlakana, te vitamina B6 koji je potreban za dobro raspoloženje. Smanjuje kolesterol i sprječava zadržavanje viška vode u organizmu. Školjke – Izvor vitamina B12, željeza, minerala, magnezija i kalija. Odlične su za bolje funkcioniranje živaca i bolji rad mozga. Luk – Štiti od raka, sadrži vitamine B6 i C. Češnjak – Koristan je za smanjenje LDL-a (lošeg kolesterola). Snižava krvni tlak i pomaže u prevenciji bolesti trbuha i raka crijeva. (zdravlje) Brokula – Važna je za žene, jer smanjuje rizik od raka dojke. Sadrži dosta vitamina C i beta karotena. Špinat – Sadrži vitamine C i K, beta karoten, folate, te lutein i karotenoide koji štite od makularne degeneracije. Pšenične klice – Sadrže vitamin E i magnezij, koji je potreban u sprječavanju grčeva mišića. Artičoke – Ovo povrće također štiti od raka, te regulira kolesterol. Kikiriki – Veliki je izvor proteina, željeza, cinka i magnezija. Smanjuje rizik od srčanih bolesti. (zdravlje) Marelice – Sadrže beta karoten koji sprječava jača oštećenja i štiti oči. Tijelo taj sastojak pretvara u vitamin A, čime otklanja mogućnost stvaranja raka. Maslinovo ulje – Pruža zaštitu od kroničnih degenerativnih bolesti i povezuje se sa smanjenim rizikom od bolesti srca, prevencijom karcinoma te snaženjem imunološkog sustava. Također, pripisuju mu se i protuupalna svojstva te zaštitni učinak na želučanu sluznicu. Također uravnotežuje količinu šećera u krvi. Redovito konzumiranje maslinovog ulja smanjuje rizik oboljevanja od astme i reumatoidnog artritisa. Tag: zdravlje