Did you know that sweet potatoes have many good nutrients? If you are a fan of sweet potatoes, you will surely be happy to hear that in addition to its pleasant taste, sweet potatoes also offer health benefits. Below you can read more about the properties and benefits of sweet potatoes!
Characteristics of sweet potatoes
According to this study, sweet potato is a very nutritious food because it provides various nutrients that are useful for the human body.
In particular, the following stand out:
- Dietary fiber : Stimulates intestinal peristalsis.
- Carbohydrates: Mainly in the form of starch, which breaks down into simple sugars and causes the sweet taste of sweet potatoes.
- Vitamins: Vitamin A precursors, B vitamins and vitamin C.
- Minerals: Potassium, iron, manganese, magnesium.
- Phenolic compounds: Together with antioxidants, these block free radicals that are the cause of cell aging.
How does eating sweet potatoes benefit?
The human body needs to get all the nutrients that sweet potatoes contain. If we do not eat all of them at the recommended daily allowance, it can be detrimental to our health. Although the content of these nutrients may vary depending on the varieties of sweet potatoes, eating all varieties is good for health. Below we have listed the properties and benefits of sweet potatoes.
To help heal wounds
Due to their vitamin C content, sweet potatoes may help prevent bleeding and enhance wound healing. This is related to the fact that the compound in question affects the healing process.
Studies suggest that in the old days, people used yellow sweet potatoes to treat vitamin C-related diseases. Its vitamin C content together with beta-carotene accelerates the function of fibroblasts.
Protects cardiovascular health
Eating sweet potatoes regularly and as part of a balanced diet protects the heart. In other words, it prevents damage to the heart muscle and blood vessels. This is due to vitamin B6 in sweet potatoes, which helps slow down the hardening of arteries and other blood vessels.
In addition, eating sweet potatoes lowers blood pressure due to their potassium content. This mineral has been shown to have a beneficial effect in patients with high blood pressure, in contrast to sodium.
Sweet potato anthocyanins protect liver function because they alleviate any changes that occur in it. These compounds can prevent bleeding and inflammation of cells, and even the death of that organ.
The liver is a tissue with numerous metabolic functions. Thus, anthocyanins are required for the normal functioning of internal processes.
Prevention of low-grade inflammation in the body
As we have already mentioned, sweet potatoes contain antioxidant compounds whose function is to prevent cell damage caused by free radicals. This reduces the inflammatory processes that take place in our body all the time.
A study called “Foods with Anti-Inflammatory Effects” shows that these compounds can also protect against cancer; they may reduce the development of cancers of the breast, prostate, colon, and skin. All of these diseases are associated with chronic inflammation.
Because sweet potatoes contain both soluble and insoluble fiber, one of their benefits is improved digestion. Fiber speeds up the passage of waste through the intestines, preventing constipation and related symptoms.
In addition, fiber reduces the absorption of cholesterol from the intestine and has a strong satiety-increasing effect. In this way, it regulates blood sugar, which is crucial in the diet of diabetics and in the prevention of metabolic syndromes.
Three easy ways to make sweet potatoes
Fortunately, sweet potatoes can be prepared in a number of different ways, including roasted, mashed, in pies and soups. From all these recipes, you get the most out of the properties and benefits of sweet potatoes. With this in mind, we now want to share three of our favorite ways to make sweet potatoes.
1. Sweet potatoes: a healthy snack
Healthy sweet potato fries are one such variation that you can use to replace traditional french fries. To make them, you need one washed sweet potato (no need to peel!), One teaspoon of oil, and salt and other spices. Follow these steps:
- Cut the sweet potato into very thin strips.
- Put the strips on the baking sheet with the oil and add the salt and spices you want.
- Bake in the oven for 10 minutes. If you want them to be as crisp as possible, preheat the sheet metal for five minutes.
2. Puree soup
If you like creamy puree soups, this is the ideal option for you. You can make it a soup base and then add any ingredients you like. All you need are two peeled sweet potatoes, one tablespoon of seeds, water, salt and green onions to your liking.
Follow these steps:
- Boil the sweet potatoes in a small amount of water so that it does not need to be sifted out. Cook until sweet potatoes break down.
- Then press them with a fork into the puree, add the seeds, chopped green onion, salt and spices.
- The puree is now ready to eat, but you can add more cheese, egg or some meat if you wish.
3. Sweet potatoes
One of the most common ways to eat sweet potatoes is as a mousse, which goes great with a variety of meats or other dishes. To make sweet potato mousse, you need one big sweet potato, salt, one tablespoon of butter and spices. It is made as follows:
- Peel a sweet potato and cook until soft. It can also be steamed.
- Turn it completely with a fork, add salt, spices and butter.
- Finally, mix everything well. The sweet potato is now ready to be served.
Include sweet potatoes in your diet
As you can see, eating sweet potatoes benefits your health in a number of ways. For this reason, we recommend including sweet potatoes in your diet. Also, keep in mind that it is a very versatile food that is suitable for both sweet and savory recipes.
However, don’t forget that your diet should be healthy overall, and you should also lead an active lifestyle. Sweet potatoes are a good addition to your regular diet, as long as your diet otherwise promotes health.