The sweet potato is a tuber with thin, brown skin on the outside. Inside his flesh is orange. However, there are other varieties of white, purple or yellow. You can eat whole or peeled sweet potatoes, the leaves of the plants are also edible.
Sweet potatoes: health benefits
Research suggests that increasing consumption of plant foods, such as sweet potatoes, reduces the risk of obesity, diabetes, heart disease and overall mortality.
A diet that includes fresh fruits and vegetables can also promote a healthy complexion, an increase in energy and a lower overall weight.
Sweet potato: healing properties
1. Help treat diabetes
It is believed that sweet potatoes have a low glycemic index scale, and recent studies suggest that they can reduce episodes of low blood sugar and insulin resistance in people with diabetes.
The fiber in sweet potatoes is also important. Studies have shown that people with type 1 diabetes who eat a high-fiber diet have lower blood glucose levels and people with type 2 diabetes have better levels of blood sugar, lipids and insulin. A medium sweet potato with a shell provides approximately 6 grams of fiber.
2. Regulate blood pressure
Maintaining a low sodium intake helps maintain a healthy blood pressure. However, increasing your potassium intake may be just as important. A high intake of potassium is associated with a 20% reduction in the risk of death for all the reasons.
3. Prevent cancer and tumors
According to a study conducted by the Nutrition Department of the Harvard School of Public Health, diets rich in beta-carotene can help protect against prostate cancer. Beta-carotene can also protect against colorectal cancer.
4. Help Digestion
Due to the high fiber content, sweet potatoes help prevent constipation and improve the health of the digestive tract.
In the case of women of childbearing age, the consumption of more iron of vegetable origin seems to favor fertility.
6. Benefits for women
Vitamin A, in sweet potato is also necessary for the synthesis of hormones during pregnancy and lactation.
7. Strengthen the immune system
Plant foods, such as sweet potatoes, which are rich in vitamin C and beta-carotene, provide enhanced immunity through a powerful combination of nutrients.
8. Help reduce inflammation
The hill, present in the sweet potato is a very important and versatile nutrient, helps to conciliate the sleep, the muscular movement, the learning and the memory. Choline also helps maintain the structure of cell membranes, helps the transmission of nerve impulses, helps with the absorption of fat and reduces chronic inflammation.
9. They help to regenerate the vision
Vitamin A deficiency can damage eyesight, the cornea can dry and the front of the eye can become cloudy. The correction of vitamin A deficiencies in foods rich in beta-carotene can restore vision.
In addition, it has been shown that the antioxidants of vitamin C and E in sweet potatoes support the health of the eyes and prevent degenerative damage.
Sweet potato: nutritional properties
Baked sweet potatoes with skin (around 114 grams) provide:
0 g of fat
24 grams of carbohydrates (including 4 grams of fiber and 7 grams of sugar)
2.3 grams of protein
A medium sweet potato will provide more than 100% of the daily vitamin A requirements, as well as:
25% vitamin C
25% of vitamin B6
Sweet potatoes are the source of the following nutrients:
In addition, sweet potatoes are a great source of beta carotene , a powerful antioxidant that gives orange fruits and vegetables their vibrant color.
Beta carotene is transformed into vitamin A in the body. Eating foods rich in beta-carotene can reduce the risk of some types of cancer, provide protection against asthma and heart disease, and delay the process of aging and degeneration of the body.
Sweet potato: slimming benefits
As we had previously mentioned, sweet potato is a fiber rich food that favors digestion. This helps eliminate waste accumulated in the body. Likewise, they are a low-calorie food with no fat content. All these are sufficient reasons to add it to any diet to lose weight .
Contraindications of sweet potato
Beta-blockers, the type of drugs most commonly prescribed for heart disease, can cause an increase in the level of potassium in the blood. When beta-blockers are taken, foods high in potassium should be consumed in moderation.
Excessive potassium intake can be detrimental to those whose kidneys are not fully functional. If the kidneys can not remove excess potassium from the blood, it can be fatal.
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