We know how much we prefer potatoes over many vegetables but sweet potatoes are very nutritious in terms of health benefits. They are rich in omega-3 fatty acids, magnesium, potassium, phosphorous, zinc, sodium, and vitamin A, B, C, K and E. It is an excellent source of beta-carotene and anthocyanin. There pretty many health benefits that can convince you to start eating sweet potatoes from now. I’m listing 8 of them hoping you get convinced to add them to your diet.
Nutrition Value of Sweet Potatoes
1. Orange sweet potatoes are rich in beta-carotene which is responsible for its color. It wards of free radicals which are responsible for cell damage through oxidation. The carotenoid later converts into vitamin A in the body.
2. Purple sweet potatoes are rich in athocyanins, a type of natural pigments. They also have cyanidins and peonidins which fight cancer cells.
3. Sweet potatoes are rich in copper and zinc superoxide dismutase and catalase. They are 3 times more active in terms of antioxidant activity than blueberries.
4. They are rich sources of vitamin B5, C, copper, niacin, iron, dietary fiber and potassium.
Health Benefits of Sweet Potatoes
1. Controls Blood Sugar Levels And Maintains Energy
Thou sweet potatoes are sweet, they have very low glycemic index which means they release sugar into the blood very slowly. Instead of increasing blood sugar levels rapidly like other starchy foods, they keep the blood sugar levels steady. Even those with ttpe-2 diabetes can also consume sweet potatoes.
Sweet potatoes are very rich in manganese which helps body metabolize carbohydrates, help in maintaining blood sugar levels, stabilizing appetite and utilize antioxidants properly.
2. Boosts Immunity And Reduces Inflammation
They have anti-inflammatory properties and have half of the RDA value of vitamin C in a single sweet potato. Vitamins A and E in them support body’s immune system and are also powerful antioxidants. Orange sweet potatoes are rich in vitamin A while purple ones are rich in anthocyanin, an antioxidant.
3. Improves Digestion
Sweet potatoes are rich in fiber which is required for a healthy digestive tract and proper digestion. This dietary fiber helps the food move easily through the tract and it also prevents constipation.
4. Prevents Cancer
Orange sweet potatoes are found to be anti-carcinogenic. Beta-carotene in sweet potatoes can reduce the risk of developing breast cancer among pre-menopausal women and also ovarian cancer among post-menopausal women. However, purple sweet potatoes are much better than orange sweet potatoes in this term. They prevent- cancer cell growth and thus can avoid the risk of developing such type of cancers.
5. Promotes Metabolism And Treats Pre-Menstrual Symptoms
Manganese in sweet potatoes promote metabolism and maintain blood sugar levels. It suppresses appetite and prevents over-eating and thus, helps in weight loss. These starchy tuberous root vegetable is a super food since it much nutritious when compared to many foods. Iron, magnesium, potassium, calcium, manganese, enzymes, carbohydrates, proteins, etc. improve metabolism. Rich flavonoids and antioxidants are required for overall health.
6. Treats Pre-Menstrual Symptoms
Sweet potatoes are very rich in manganese which is required to treat anemia since it helps in blood formation. These tuberous root vegetables help in treating premenstrual symptoms as well.
7. Helps In Stress Management
Sweet potatoes with manganese and iron can help in relaxing mind and works as a great stress buster. If you feel you are facing so much of stress daily due to heavy work load then you should add this vegetable to your diet.
8. Heart Healthy Vegetable
These are rich in vitamin B6 which is crucial in breaking down of a substance named homocysteine. This substance helps in hardening of arteries and blood vessels in your body. This vitamin helps in keeping the walls of these important blood vessels flexible ad healthy so that the blood can flow through them easily and freely. Potassium in sweet potatoes controls the blood pressure by balancing the excess sodium and regulates the heart rhythm; it also helps in proper functioning of brain and nervous system.