India News Get -LifestyleWinter Superfood; Health Benefits of Sweet Potato (Shakarkand) | Nutrition Facts
Today’s food in the “Winter Superfood” series is “Sweet Potato”.
Sweet potato is also called sweet potato. It looks more or less like a potato, but it’s not a potato. It is a very nutritious winter vegetable. It contains rich amounts of vitamins A, C and manganese. It also has anti-cancer properties.
Many varieties of sweet potatoes are available in the market. The pulp of red sweet potatoes is dry and solid, while the pulp of white and yellow sweet potatoes is juicy. The aroma of red sweet potato constitutes its particular identity. It becomes more delicious after boiling.
It’s a winter superfood. If sweet potato is consumed daily during the winter season, it can easily meet the daily requirement of many vitamins like vitamin A, C and B5. It also contains many minerals like copper, potassium and manganese.
That’s why today we’ll be talking about sweet potatoes in the “Winter Superfoods” series. You will also learn that-
What is its nutritional value? What are its medicinal properties? Eating sweet potatoes reduces the risk of which diseases?
full of taste and health
Sweet potato is a very tasty vegetable. It can be consumed in any form, raw, boiled or roasted. You can also eat it by mixing it with milk. It’s full of taste and health. It is its nutritional value that makes it beneficial. Let’s see in the graph what nutrients it contains.
Rich in vitamins and minerals
Sweet potatoes contain important vitamins like vitamins A, C and B5 and many essential minerals like copper and potassium. Look at the chart –
Sweet potato has many medicinal properties
Sweet potato is anti-diabetic and also has anti-cancer properties. It can reduce inflammation and prevent heart disease. What other medicinal properties does it have, see the chart:
Health Benefits of Sweet Potato
Eating sweet potatoes daily in winter increases the number of good microbes in the stomach and maintains healthy digestion. Skin and hair related problems increase in winter. Therefore, eating sweet potatoes can also provide relief.
It contains antioxidants like vitamin C, carotenoids and phenylpropanoids, which have anti-inflammatory properties. It also reduces the risk of serious illnesses like cancer and stroke. What are its other advantages, see in the chart:
Some Common Sweet Potato Questions and Their Answers
Question: How much sweet potato can you safely eat daily?
Answer: There are no guidelines on this. Dr. Kushal Yadav says it is safe to eat one to two sweet potatoes every day. Eating too much can cause stomach upset, diarrhea and bloating. Vitamin A toxicity can cause skin rashes, and blood sugar levels can also increase.
Question: Does eating sweet potatoes cause constipation?
Answer: No, that’s not true. Eating sweet potatoes relieves constipation. Eating a sweet potato provides about 15% of the daily fiber requirement. It contains soluble and non-soluble fiber, which aids digestion and also prevents constipation.
Question: Can people with diabetes eat sweet potatoes?
Answer: Yes, you can definitely eat it. Sweet potato also has antidiabetic properties. Its glycemic index is 54, but the glycemic load is only 11. This is why it is considered good for people with diabetes.
Dr. Kushal Yadav says that even though it is sweet, people with diabetes can eat sweet potato because it contains complex carbohydrates. It takes longer to digest than refined carbohydrates, so blood sugar does not rise quickly and also provides plenty of energy. It should only be consumed in limited quantities.
Question: Can you eat sweet potatoes if you have joint pain?
Answer: Yes, you can definitely eat it. Sweet potato has anti-inflammatory properties. This relieves inflammatory diseases like arthritis. The problem of arthritis and joint pain increases in winter. It is therefore more beneficial in winter.
Question: Does eating sweet potatoes improve your eyesight?
Answer: Yes, that’s true. Sweet potatoes contain polyphenolic compounds, which are good for eye and retinal health. It also contains beta-carotene, which provides essential vitamin A for eyesight. The presence of beta-carotene also prevents macular degeneration, the main cause of poor eyesight. Eating one sweet potato a day improves eyesight.
Question: Does eating sweet potatoes sharpen the brain?
Answer: Yes, sweet potato is considered good for brain health. It is rich in vitamin B6, which synthesizes the neurotransmitter serotonin. It also contains anthocyanins, which improve memory. Eating one sweet potato a day improves brain health.
Question: Does eating sweet potatoes make you gain weight?
Answer: No, that’s not true. Sweet potato is a food rich in fiber. The carbohydrates it contains are also complex and digest slowly. As a result, the stomach remains saturated for a long time and the appetite decreases. In this way, sweet potato is useful for weight loss. However, it should only be consumed within certain limits.
Question: Is sweet potato good for heart health?
Answer: Yes, sweet potato is good for heart health. It contains abundant potassium, which keeps blood pressure under control and also reduces bad cholesterol. Therefore, eating one sweet potato a day reduces the risk of coronary heart disease.
Question: Does eating sweet potatoes improve skin and hair health?
Answer: Yes, sweet potato is beneficial for skin and hair. It contains an abundance of vitamin C, which increases collagen production. This special protein makes the skin glow and reduces wrinkles.
Vitamin A present in sweet potato prevents hair loss and also controls dandruff. Therefore, eating sweet potatoes maintains healthy skin and hair.
Question: Are there any side effects of eating sweet potatoes?
Answer: Yes, sweet potatoes contain a very high amount of oxalate. There is therefore a risk of kidney stones. If you have ever had a problem with stones, you should first avoid eating them or consult a doctor. Allergic reactions may also be seen in some people.
Question: Who should not eat sweet potatoes?
Answer: These people should not eat sweet potatoes:
Those who have kidney problems. Those who have kidney stones. Those who are allergic to plant products. Those who have problems with stomach upset, diarrhea or bloating.
Graphic: Ankur Bansal
………………………….. from the superfoods series…
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