Sweet potatoes, often called yams, are not only inexpensive, but taste great and come with several key nutrients. Their nutritional value exceeds that of ordinary white and yellow potatoes. As the name describes, sweet potatoes are starchy and slightly sweet in taste. Here are the top benefits of sweet potatoes:
VITAMIN D
Vitamin D is more than just a vitamin; it is a naturally occurring hormone that your body produces just by getting some sunlight. This is why we need to have a good source of vitamin D- like sweet potatoes, especially in winter, when there is not much direct sunlight to go around. Vitamin D is critical in the maintenance of your immune system, but also plays a role in your mood maintenance, your energy levels, the development of healthy bones, a strong heart and much more.
BETTER DIGESTION
Improved digestion is one of the major benefits of sweet potatoes. Apart from tasting good, sweet potatoes are packed with fibre. Sweet potatoes are also a good source of minerals, such as magnesium, which assists in improving digestion. They are digested easily by the body, owing to their starch content.
REGULATE HIGH BLOOD PRESSURE
Sweet potatoes are also considered beneficial in maintaining blood pressure levels. To keep your blood pressure low, it is necessary to maintain a low-sodium diet. Additionally, it is essential for you to up your intake of potassium. The National Health and Nutrition Examination Survey suggest that less than 2 percent of U.S. adults are consuming their daily recommended amount of potassium, which is around 4,700 mg. A single medium-sized sweet potato contains around 542 mg of potassium.
REGULATES NERVE SIGNALS AND HEART BEAT
Sweet potatoes are rich in the contents of potassium, which are helpful in regulating heartbeat and nerve signals. Potassium also regulates the functioning of kidney, reduces swelling, and relaxes tightening of muscles, thereby alleviating muscle cramps.
HIGH IN FIBRE
Sweet potatoes contain the most fibre when compared any other type of potatoes. Experts say that levels of fibre run as high as double in sweet potatoes. The high fibre of this starchy vegetable makes sweet potatoes an excellent low GI food.
HIGH IN VITAMIN A
Sweet potatoes are high in vitamin A content. Vitamin A, or Beta Carotene as it is also known, is a highly important antioxidant. Vitamin A is said to be most beneficial for fighting off cancers of all types and is the most potent antioxidant known to man. With the anti-cancer benefits, vitamin A also helps protect your skin from UV damage caused by the sun, by repairing damaged cells and protecting new cells from damage. There is way more Vitamin A in a medium sized sweet potato than is require in the average person’s RDA (Recommended Daily Allowance).
PROVIDE KIND CARBOHYDRATES
While white potatoes’ high glycemic index mean that their carbohydrates are quickly converted into sugar and a corresponding elevation in blood sugar levels, sweet potatoes are different. They fall much lower on the glycemic index which is better for avoiding sugar crashes and better for diabetes control. Sweet potatoes in moderate amounts can help maintain healthy blood sugar levels even for those with diabetes.
TAME INFLAMMATION
Sweet potatoes are a good source of choline, a micronutrient in the B-vitamin family. While choline is readily available in meat and eggs, good plant-based sources are harder to come by- but sweet potato can be counted as one of them. Choline helps with sleep, muscle movement, learning and memory, among other things, but it is also important in reducing chronic inflammation.
ADDITIONAL BENEFITS:
- Sweet potatoes are versatile. Try them roasted, puréed, steamed, baked, or grilled. You can add them to soups and stews, or grill and place on top of leafy greens for a delicious salad. Try grilling them with onions and red peppers for amazing sandwich or wrap ingredients. Puree them and add to smoothies and baked goods.
- Sweet potatoes have an abundance of foliate in it, which develops the cells and tissues of the foetus inside mother’s womb.
- If you are suffering with stomach ulcers, go for sweet potato and incorporate it in your diet as soon as possible. The vitamin C, beta-carotene, B vitamins, potassium, and calcium alleviate the possibility of ulcers.