23 REASON WHY YOU START ADDING SWEET POTATOES INTO YOUR DAILY DIET-23 BEST HEALTH BENEFITS OF SWEET POTATOES –2024

INTRODUCTION

Sweet Potatoes are delicious Nutritious and easy to cook. They hav an Earthy sweet flavor that goes well with savory spices such as Cinnamon and Nutmeg. They’re often used as a substitute for white Potatoes in receipe, because of their many health benefits sweet potatoes come in more than 400 varieties all kinds are high in Vitamin A.

They also contain Vitamin C as well as Potassium and Beta- Carotene. Sweet Potatoes contains more calories than regular Potatoes, However they have Starch and sugar content. So they don’t spike Blood Sugar levels as white potatoes do. So today we are going to discuss about Best Health Benefits of Sweet Potatoes. 

They’re like the ultimate comfort food especially during the holidays. The skin of Sweet Potatoes is normally copper colored and their flesh is bright orange. However the hundreds of varieties grown around the world exhibit a range of colors, including white cream, yellow, reddish-purple and deep purple. They contain a lot of fiber, anti-oxidants, Vitamins and Minerals not to mention that they are simple to incorporte into your diet and offer a number of health benefits.

Here are 23 Best Health Benefits of Sweet Potatoes-

1)  Regulation of blood pressure:

Using sweet Potatoes to lower Blood Pressure makes sense because they’re rich in potassium this helps regulate the amount of Sodium in your body. Excess Sodium can cause blood pressure to rise. Sweet Potatoes also contains Beta-Carotene which promotes the release of Nitric Oxide, which is  a chemical that makes blood vessels relax and dilate. This helps lower blood pressure by reducing the work load on the heart and vascular system. In one study researchers from Japan gave participants either 100 Grams of Boiled sweet Potatoes for 3 months, their systolic Blood Pressure dropped significantly.

2) Supports Healthy Vision:

Vitamin A in Sweet Potatoes is essential for healthy eyesight, because it helps maintain the surface of the Cornea. This makes it more resistant to injury from ultra-violate light. It also helps prevent Cataracts which develop when proteins in the lens becomes cloudy from exposure to sun rays or aging. Sweet Potatoes are also very rich in Vitamin B6 which helps keep your eyes heathy by supporting macular health. Macular degeneration is the heading cause by Vision loss among people aged 60 and older its a slow  process that damages the Macula which is an area of the back of your Retina responsible for fine vision. 

 The Macula makes up about 2% of your Retina but contains 30% of its light-sensitive cells. These Photoreceptors provide signals to the brain that allows us to see Sharper color and contracts in objects we look at. When these cells stop working properly due to aging or diseases. We lose our ability to see objects clearly and may experience blind spots in our eyesight.

3) They Fuel your Brain:

Sweet Potatoes contains nutrients like  Cholic and Magnesium that supports optimal brain heath. Cholic is crucial nutrients for the development and growth of the brain as well as for the production of the Neurotransmitter Acetylcholic which communicates between cells. Furthermore, maganese contributes to healthy brain function. It attaches to Neurotransmitter and facilitates faster transmission of electrical impulses throughout the body. In just one cup of cooked Sweet Potatoes you’ll get 43%  of your daily recommended amount of Maganese.

4) No blood Sugar Spikes:

In addition to anti-inflammatory effects sweet potattoes may lower your risk of developing diabetes by regulating blood sugar levels. Sweet Potatoes contains more starch than many other vegetables but they’re still consider low Glycemic index food, because they don’t raise blood sugar levels as quickly as high Glycenic index foods do. A 2008 study found that participants who consumed sweet potatoes, instead of white potatoes has lower blood sugar levels after eating this reminded even after consuming a high Glycenic index food like bread or pasta afterwards. The researchers believe this was because the Beta-Carotene and Sweet Potatoes helped slow digestion down so blood sugar levels remained stable instead of spiking like they do when you eat while potatoes.

5) A good way to get lots of other nutrients:

Sweet Potatoes contains small amount of Iron, Copper, zinc and Maganese, these minerals are necessary for maintaining good heath and preventing deficiences in the body. The white flesh of swet potatoes contains high amounts of strach which is converted into sugar during digestion. The sweet Potatoes is rich in fiber and  provides slow burning Carbohydrates that can help sustain energy levels without causing spikes in blood sugar. 

Sweet Potatoes are low in fat but rich in dietary fiber making them a good choice for people with digestive issues such as Irritating bowel syndrome the high fiber content also helps regulate blood sugar levels which  may reduced your risk of Diabetes. Sweet Potatoes can be prepared in many ways baked, boiled or sauteed with olive oil for added flavor. They’re deliciously delicious when mashed up as a  side dish or added to soups as  a thickener. You can even use them to make bread such as banana bread or pumpkin bread.

6) Anti-Inflammatory Properties:

Sweet Potatoes are rich in Carotenoids which have anti-oxidants properties, these compounds help protect against certain type of cancer, heart diseases and macular degeneration studies show that eating sweet potatoes can help reduce inflammation. Because these Carotenoids have anti-inflammatory properties. In facts researchers believe that Carotenoids in sweet Potatoes could be just as  effective as anti-inflammatory medicine  without the side-effects.

7) May Enhance Brain Function:

The Vitamin A and Sweet Potatoes has been shown to help improve Cagnitive functions. Researchers suggest that eating sweet Potatoes could reduced your risk of dementia and Alzheimers diseases in one study, reseachers examine how sweet potato anti-oxidant affected mice with Alzheimer’s disease like Symptoms they found that anti-oxidant activity of sweet potatoes improved Cognitive function, in these mice by reducing inflammation and oxidative damage to nerve cells. 

Another study found that consuming sweet potatoes improved memory in people with mild Cognitive impairment. Mild Cognitive Impairment refers to a decline in mental abilities beyond what would be expected for normal aging this condition is after considered sn early stage of Alzheimer’s disease or other forms of dementia. Sweet Potatoes are very nutritious and taste great when baked or roasted you may want to avoid adding sugar or oil to cooking sweet potatoes in sugar or oil adds unnecessary calories and  fat to this tasty  vegetables.

You should  avoid pealing sweet potatoes, this is because these skins have many  nutrients the skin is where most of the nutrients are found . Peeling it off removes some vitamin and minerals whether you boiled bake or fry them. The sweet Potatoes is a versatile food that can be enjoyed on its own or in a variety of recipes.

ALSO READ:

# 14 HEALTH BENEFITS OF DRINKING WARM WATER IN THE MORNING

# 17 AMAZING HEATH BENEFITS OF DRINKING TURMERIC MILK-HALDI DOODH

8) Helps to lose weight:

Consuming nutrients rich, high fiber food like sweet potatoes helps you feel fuller for longer and satisfies your hunger, this lowering your daily calories intake. Sweet Poatoes are  a great alternative to unhealthy snacks that are high in simple sugars. Depending on your preference, you can bake, boil or Grill it. Be mindful of how much oil you use in cooking it and avoid adding any extra calories dense. Sauce or seasoning Sweet potatoes contain resistant starch which is not digested or absorbed by the body but helps to feed friendly bacteria found in your gut when these bacteria digest resistant starch they release short chain fatty acids that can helps reduced appetite and increase feelings of fullness.

9) Good Source of Vitamin C and B Vitamins:

Vitamin C is an essential nutrients for your body it helps keep skin, bones and Tissue healthy. Vitamin C also aids in the repair of wounds promotes Iron absorption and helps support the Immune system. Sweet Potatoes are a good source of Vitamin C, one cup of boiled sweet potatoes contains about 2 mg of Vitamin C, this is about 34% of the daily recommended intake for men and women who consume 2000 calories per day.

The vitamin C in sweet potatoes helps to boost immune system, promote healthy gums and teeth and even aid in wound healing. Sweet potatoes also contains about 20% of your daily requirement for Vitamin B6. This Vitamin helps with mood regulation and maintaining noormal brain function. The B5 Vitamin also plays a role in keeping your skin healthy and preventing acne breakout.

10) May Have Cancer Fighting Properties:

One of the main causes of death in the world is cancer. The good news is that altering your eating habit will lower your risk. Anti-oxidants includes in sweet potatoes inhibits the spread of cancer cells and the progression of cancer. Anthocyamin, an anti-oxidant found in sweet potatoes also prevent Colorectal acncer by preventing tumor growth and proliferation.

According to  a study that was published in the Journal Molecular Nutrition and food research.   Scientist have long known that sweet potatoes have anti-inflammatory properties but they’ve recently discovered they also have anti-cancer properties. Scientist believe that sweet potato extract can be used as an effective treatment for Prostate cancer. A study found that   an extract made from sweet potatoes leaves inhibits cancer cells growth by 40% in mice with prostate cancer. Researchers also found that the extract reduced inflammation in these mice by 50% compared  to untreated animals with cancer.

11) Helps Control Blood Pressure:

Antocyanin -rich purple sweet potato reuced blood pressure and protects against axidative stress in elderly Hypertension patients, according to research published in the journal of Biology, Agriculture and health care. dditionally sweet potatoes are a good source of Potassium and Magnesium, two nutrients that are essential for  controlling blood pressure. They mitigate the negative effects of Salt and relax the blood vessels and thus facilitating the circulation of blood throughout the body. Eatng sweet potatoes is a great way to maintain a healthy blood pressure.

12) High Fibre:

For Optimum health and fitness a sufficiant quantity of fibre must be consumed. Despite this, half of American Consumed less than the recommended amount, whcih is contributing to high prevalence of Obesity, Diabetes, Cardiovascular disease and other Chronic illness. However, sweet Potatoes can help you meet your daily diet fibre requirements. maintain yur fitness and health by eating sweet potatoes as only one cup (200 grams) provides 17% of your daily required dose of fibre.

13) Anti-oxidant Powerhoouse:

Sweet Potatoes are rich in anti-oxidants. Anti-oxidants are substances that protects the body from damage cause by free radicals. Free radicals can damage cells and lead to disease and even cancer. They are plentiful in sweet potatoes, one of these anti-oxidnts present in sweet potatoes is beta-carotene. beta carotene gives sweet Potatoes their orange color and plays a role in overall health. Beta-carotene also called pro-vitamin and dietary supplement.

This anti-oxidants is a precursor to Vitamin A in the body. Vitamin A helps maintain healthy vision skin and Mucous membranes. It is also important for growth reproduction and development during pregnancy. Beta-carotene may also have anti-inflammatory effects because it inhibits inflammatin by reducing production of hormones,-like substances that cause inflammation in the body.

14) Promote Gut Health:

Sweet Potatoes promotes the growth of good bacteria in your gut which can help fight of infections and inflammation, they are also high in prebiotic, which are dietary fibre that supports the growth of beneficial bacteria in the Colon. Pre-biotic have been shown to improve digestive health. Including reducing constipation and diarrhea. When taken regularly over time. Sweet Potatoes are also rich in resistant strach. Another type of fiber that promotes healthy gut bacteria. A study Published in the Journal of food Chemisrty found that sweet Potatoes have an anti-oxidant effect on your body, this makes a good choice for people who are looking to lower their risk of Chronic diseases.

15) Help Manage Diabetes:

Even though it has the word ‘sweet’ in its name, having diabetes does not prevent you from eating it. According to studies, consuming sweet potatoes results in lower blood Glucose levels. It is favorable for persons with diabetes, since it is high in fibre and has a low glycemic index. It’s good for you, but you should limit yourself to  a medium-sized boilded sweet potatoes at a time and avoid deep-frying.

16) Boost Heart Health:

In the US, a heart-related death occurs every 36 seconds, and elevated Cholesterol levels are one of the main causes of this alarmingly high frequency. A study that was published in the journal food and nutrition science found that eating sweet Potatoes, which are a rich source of Dietary fibre and resistant starch can lower total Cholesterol levels and reduce the risk of Crdivascular diseases. Additionally it is a good source of Potassium, a mineral that is important for supporing heart health.

RELATED ARTICLES:

# 20 PROVEN HEALTH BENEFITS OF EATING SOAKED ALMONDS DAILY 2024

#  15 AMAZING AND INCREDIBLE HEALTH BENEFITS OF DAILY CYCLING

17) Boost Immunity:

How can we stay healthy when Bacteria and Viruses are present in the air we breath, the food we eat, and the ground we walk on ? Simple, all you need to do is strengthen your immune system, which you can do by consuming healthy foods such as sweet potatoes. According to a study in the international Journal of Biological Macromolecules, the Polysacccharides in sweet potatoes boost immunity by enhancng anti-body production. Additionally it is one of the best source of Vitamin A, which lowers inflammation and strengthen immune system.

18) Enhance Memory:

According to a study in the Journal archieves of Pharmacal research, the high anti-oxidants content of sweet potatoes is what gives them their memory-boosting qualities better memory and brain heath, results from anti-oxidants ability to Neutralize free radicals, lower inflammation and lesser damage to brain cells. Additionally, purple sweet potatoes contains anthoaganine that may improve memory.

19) May Improve Eye Health:

Vitamin A is one of the nutrients required for good eye health. It maintain the clarity of the Cornea and improve your vision in low light environment. By consumng just one cup (200 grams ) of sweet potatoes you can obtain 1920 mg of Vitamin A, which is more than the daily requirements for an adult. Furthermore according  to a stud that was published in the journal food and nutrition reserach, the Anthocyanin in sweet potatoes has a  protective effects on retinal pigment. Epithelial (RPE) cells. This means that sweet potatoes have  a whole host of benefits for your eyes, making them an excellent addition to your diet.

20) Help Prevent Ulcers:

When an inflammatory tissue from the skin or Mucous membrane sheds, an ulcers forms, which can be highly painful and result in bleeding. According to the study published in the Journal Functional foods in heath and diseases sweet potatoes are effective in healing Peptic Ulcers. It has a lot of Vitamin A and anti-oxidants, which helps to heal wounds by reducing  inflammation.

21) Improve Skin and Hair:

You are what you eat, and eating heathy food like sweet potatoes nourishes and feeds your body with all the nutrients it needs. It contains high amount of anti-oxidants, Vitamin A, Iron, Copper and Magnesium. If you want beautiful and heathy skin and hair. It’s time to swap  out your unhealthy snacks for a  bowel of boiled sweet potatoes, seasoned with your favorite herbs and spices.

Sweet Potatoes are not only delicious but they are packed with nutrients that can provide numerous heath benefits. They are a good source of fibre, which can help regulate digestion and prevent constipation. Sweet Potatoes are also a good source of Vitamin A and C, which are important for maintaining healthy skin and eyesight. Additionally they contain Potassium which is essential for maitaining proper Fluid balance in the body.

22) Ease stress and Anxiety:

In addition to eating a nutrients-rich diets other solution includes taking things off from your hectic schedule and spending time with loved ones instead. Magensium and Vitamin B3 in sweet potatoes can calm you down, reduced anxiey and tension, and improve sleep. Therefore, the next time you have anxiety, indulge yourself with sweet potatoes and you will notice an Improvement.

23) Improve fertility:

One medium sized sweet potatoes has 21900 IU Vitamin A, making it one of the richest sources of the Vitamin. According to a study published in the journal of women’s heath care, female fertility issues a linked to Vitamin A  Insufficiancy. It is a crucial Vitamin that supports female fertility by enhancing progesterone Hormone Production.

FREQUENTLY ASK QUESTION-