Important information about sweet potato and its countless health and therapeutic benefits
Many people mix white potatoes with sweet potatoes despite being from two different families; Sweet potatoes are root vegetables, which means that the part you eat is the root, while potatoes are tubers.
Sweet potatoes come in multiple varieties and colors; White, yellow, orange, pink and purple, they are similar in most nutrients, but each color differs with an element that distinguishes it.
Yellow and orange sweet potatoes are characterized by high levels of vitamin A in the form of beta-carotene, which is the body's vitamin for the body.
Sweet potatoes contain a high percentage of nutrients important to the human body, they are rich in antioxidants and are also rich in excess of others with vitamin 'E', especially orange, and the value of vitamin 'E' lies in many health benefits of the heart, skin and fertility in men.
When you heat sweet potatoes, the starch in abundance breaks down into a sugar called maltose, and the average sweetness in it is less than table sugar, which gives a very satisfying natural sweetness.
Slowly cooking sweet potatoes on low heat will allow the enzyme that makes maltose more time to convert starch into sugar; Which increases the sweetness of the potato.
It is also an excellent source of potassium, as it helps potassium avoid high blood pressure and regulates it if any. It is also rich in dietary fiber and carbohydrates and a good source of iron. He explained that the appropriate amount, about 225 grams of cooked potatoes, meets the daily needs of the beta-carotene.
Which protects the skin from sunlight, as well as twice what the body needs from Vitamin E. This quantity also gives the body half of what it needs from potassium and gives two grams of iron elements that provide men with 25% of their daily needs and women with 15% of their daily needs from Iron It is advised to eat such preventive foods at least every day.
Most of the health benefits of the potato are due to its vitamin A (beta-carotene), vitamin C, antioxidant and fiber content.
Prevention of vitamin A deficiency
Global vitamin A deficiency is the main cause of preventable blindness in children, and the number of children who develop blindness each year is estimated at between 250,000 - 500,000 children due to a vitamin deficiency, and half of these children die within a year of losing their eyesight.
Vitamin deficiency can also lead to weakened immunity and an increased mortality rate, especially among children, pregnant and lactating women.
Sweet potatoes are an excellent source of beta-carotene, which converts inside the body into vitamin A, and therefore is one of the best sources of vitamin A vegetable; As a large fruit contains more than 400% of the recommended daily.
Another advantage of vitamin is that it does not spoil cooking, but on the contrary it becomes easier for the body to absorb, and the darker the color, the more beta-carotene content there is.
Reducing the damage from oxidation of body cells:
When free oxygen increases in the body, it leads to oxidation and damage to cells. If that damage continues and becomes chronic, it increases the possibility of diseases such as diabetes, cancer, and immune diseases. If we eat high food in antioxidants, this helps protect the body from these diseases.
Potatoes contain several powerful antioxidants, such as:
Betacarotene: In addition to being a vitamin A supplement, beta-carotene is an antioxidant pigment; Adding fat to the meal can increase the absorption of this compound.
Chlorogenic acid: It belongs to the family of antioxidant polyphenols.
Anthocyanins: especially purple sweet potatoes, a substance that has strong antioxidant properties.
The more intense the color of the potato (purple, dark orange, and red), the higher the antioxidant content.
Promote bowel health
Fiber and antioxidants in addition to vitamin A are all beneficial factors for intestinal health. Vitamin A is linked to strong immunity in the body in general and intestinal immunity in particular, and vice versa, as vitamin deficiency is associated with weakening of the digestive system immunity, due to its importance in maintaining the mucous membranes, especially in the lining of the intestine.
The intestine is constantly exposed to possible pathogens; If the membranes lining the intestine weak, it may increase inflammation of the intestine, and reduce the ability of the immune system to respond properly to the threats causing various diseases.
Sweet potatoes also contain two types of fibers: soluble and insoluble, and the body cannot digest any of them, so they remain inside the intestine, creating positive effects.
Soluble fibers absorb water, adding soft stool.
Insoluble fibers give stool volume and are easy to remove.
Both types contribute to the formation of compounds called short chain fatty acids, which nourish the cells of the lining of the intestine and maintain their health and strength.
Studies show that a diet rich in fiber contributes to regular colon movement, a lower risk of colon cancer, and a lower risk of diseases such as Irritable Bowel Syndrome and diarrhea.
The effect of sweet potato on diabetics
Type 2 diabetes is associated with the following:
An imbalance of blood sugar levels.
Insulin secretion.
Increased levels of harmful cholesterol (LDL).
Sweet potatoes do not reduce the level of sugar in the blood because they contain carbohydrates, but they contribute to reducing harmful cholesterol levels, and increase the sensitivity of cells to insulin, especially white sweet potatoes, as studies have indicated in experimental animals.
But sweet potatoes are not used in the treatment of type 2 diabetes, and they are not completely prevented from the diet, but rather are managed.
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