Sweet potatoes are often consumed as a snack. They can be easily found both in traditional market or modern market, even several nutrition’s in sweet potatoes is good for our body, we have to be aware of the risk for our health that might come after we consume sweet potato.
Health Benefits of Sweet Potato
1) Preventing Diabetes
The patients of diabetes have such a strict eating pattern.
They have to eat good and healthy food and avoid sweet food source. Sweet
potatoes can still be consumed by the patients of diabetes because it can
manage the level of blood sugar. They can be used to replace rice or another
source of carbohydrate.
Sweet potatoes contains low glycemix index. In the lattest
research, it shown that sweet potatoes can reduce the level of blood sugar and
insulin resistance in diabetes patient.
Mangnesium in sweet potatoes can help to control the level
of our blood sugar in our blood. Therefore, people who consume high diet
of magnesium rarely suffer from diabetes type 2.
The fibers in sweet potatoes bring such significant
differences too. Based on the recent research, the patient of diabetes type 1
who consumes high diet of fiber has increased their blood sugar, lipid and
insulin.
A medium sweet potato contains of 6 gr of fiber. However,
the patients of diabetes should consume sweet potatoes based on the suggested
portion.
2) Reducing Blood Pressure
Maintaining the low intake of sodium is important for
reducing blood pressure. Meanwhile, the intake of potassium is the same
important. In one sweet potato contains of 542 milligram of potassium.
High potassium intake can decrease 20% the risk of death
because of high blood pressure. Besides maintaining our cholesterol level,
sweet potatoes can manage blood pressure.
3) Influencing Fertility
For women who are still in their fertility period, consuming
more iron from plant can influence their fertility. Vitamin A in sweet potato
(it is first consumed as beta caroten then it is converted into vitamin A
in our body) is important during pregnancy and breast feeding.
4) Increasing Immunity
Sweet potatoes contain high vitamin C and beta carotene that
offer high immunity from the strong combination of their nutrition.
Vitamin C in sweet potatoes functions as illness prevention through a virus,
such as flu.
5) Resolving Inflammation
Choline is one of important and multifunction nutrition’s in
sweet potatoes. It is useful for our sleeping pattern, muscles, and memory. It
is also useful for maintaining the cells membrane structure, nerves impulse
transmission, absorbing fats and resolving inflammation.
In the study that is published in the Journal of Medicinal
Food, the extract of sweet potatoes has anti-inflammation effect and a positive
antilipogenic.
Even though sweet potatoes are not part of potatoes, they
have anti-inflammation effect. Supported by beta carotene, vitamin C
and magnesium, sweet potatoes are effective to heal both external and
internal inflammation.
6) Healthy Eyes
Bright color in fruits or vegetables shows that those fruits
and vegetables contain of important substances. Sweet potatoes have such a
bright yellow color. It shows that it contains of high Vitamin A in the form of
beta carotene.
Vitamin A in sweet potatoes can fulfill our 1.033% of our
daily nutrition. Lack of vitamin A deteriorates the outside segment of
fotoreceptor which eventually breaks normal vision.
Consuming vitamin A with high beta carotene will return our
vision ability. Vitamin C and E in sweet potatoes are proven effective to
support the health of our eyes as well as prevent them from degenerative
failure.
7) Healthy Digestive System
High contains of fiber in sweet potatoes prevents
constipation and promotes healthy digestive system. The fibers in sweet
potatoes are higher than potatoes.
However, sweet potatoes have food source that are easy to
digest so that they are good both for our colon and stomach.
Moreover, vitamin B complex, vitamin C, beta carotene,
potassium and calcium in sweet potatoes are effective in reducing
gastritis.
8) Energy Source
Sweet potatoes contain important mineral, such as iron and
magnesium that can increase our energy to do the activities. Iron stimulates
the production of red blood cells for our body so that we will not feel
easily get tired. Iron can increase the oxygen distribution to our body.
In a medium sweet potato, provides 162 calorie, 0 gram
fat, 37 gram of carbohydrate (including 6 gram of fiber and 12 gram
of sugar), and 3,6 gram of protein.
Besides, sweet potatoes provides more than 100% of
vitamin A, 37% of vitamin C, 16% of vitamin B-6, 10%
pantotenat acid, 15% potassium and 28% mangan that we need daily. It
also contains calcium, iron, magnesium, phosphor, zinc, vitamin E, thiamin, riboflavin,
and folic acid.
The varied colorful skin of sweet potatoes,such as yellow,
dark purple, or brown brings such a massive contribution of fibers, potassium
and quercetin. Therefore, it is suggested not to peel the skin of sweet
potatoes.
You also must consider ways to increase stamina by eating high carbohydrate food
like sweet potatoes.
9) Resolving Bronchitis and Asthma
Vitamin C and other nutrients in sweet potatoes are
effective in resolving bronchitis and asthma. They have such warmth effect to
make us warm which is good for bronchitis patients. Besides, their aroma is
effective to resolve nasal congestion which is good for asthma patients.
10) Relieving Arthritis
The composition of beta carotene, magnesium, zinc and
vitamin B complex make sweet potatoes are chosen to relieve arthritis. How?
Boil sweet potatoes and use the water to relieve the painful areas using clothes.
11) Overcoming Cancer
Beta carotene is anti-oxidant that functions as the antidote
of free radical against cancer. It, together with vitamin C in sweet potatoes,
becomes an important component to overcome cancer, especially colon cancer,
kidney, heart, and prostate.
12) Reducing Addiction
Sweet potatoes are effective to reduce addiction to
cigarettes, liquor, and several types of narcotic. Besides, they are good for
our veins and arteries. High concentrations of beta carotene and phosphor are
good for our eyes and cardiovascular.
13) Keeping Our Teeth and Gum Healthy
Vitamin A is the important vitamin contains in sweet
potatoes. However, vitamin C is another important that as important as vitamin
A. Vitamin C in sweet potatoes can fulfill our 70% of vitamin C that we need
daily. The vitamin C in sweet potatoes can prevent our gum from bleeding and
loose teeth.
14) Strengthening Our Bones
Another important benefit of sweet potatoes is for
strengthening our bones. Sweet potatoes have mineral substance that is
beneficial for prevent us from osteoporosis and arthritis.
Sweet potato consists of 44% manganese. Manganese is a
mineral that is able to keep our bones and joints healthy. Eating sweet potato
regularly can prevent us from osteoporosis.
15) Managing Our Cholesterol Level
Sweet potatoes can manage the level of cholesterol in our
body because they contain 33% fiber. The fiber is a kind of carbohydrate that
is proven to level down the cholesterol level in our blood. Eating sweet
potatoes as a therapy for high cholesterol patient seems to be a good idea.
16) Keep Our Heart Healthy
Sweet potato is also good for our heart because they contain
27% of Vitamin B6. Vitamin B6 is good to prevent the cumulating of homosistein
in our blood. If the level of homosistein in our blood is high, it can trigger
the risk of heart disease and stroke.
17) Healing Stress
Vitamin B in sweet potatoes in the form of Pantotenat Acid
helps sweet potatoes to produce stress hormone so that our body has sufficient
vitamin B while it is under stress.
18) Relieving HIV/AIDS
Beta carotene in a sweet potato is beneficial for relieving
HIV virus infection. Sweet potatoes do not only bring benefit for our health
but also for our beauty