10 January 2019

Top 3 Things You Can Also Benefit From Sweet Potatoes

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Sweet potatoes are sweet, starchy root vegetables that are grown worldwide


They come in a variety of sizes and colors — including orange, white, and purple — and are rich in vitamins, minerals, antioxidants, and fiber.


Not to mention, they provide a number of health benefits and are easy to add to your diet.


Here are 6 surprising health benefits of sweet potatoes.


1. Highly Nutritious


Sweet potatoes are a great source of fiber, vitamins, and minerals.


One cup (200 grams) of baked sweet potato with skin provides

Calories: 180


Carbs: 41.4 grams


Protein: 4 grams


Fat: 0.3 grams


Fiber: 6.6 grams


Vitamin A: 769% of the Daily Value (DV)


Vitamin C: 65% of the DV


Manganese: 50% of the DV


Vitamin B6: 29% of the DV


Potassium: 27% of the DV


Pantothenic acid: 18% of the DV


Copper: 16% of the DV


Niacin: 15% of the DV


In addition, sweet potatoes — especially the orange and purple varieties — are rich in antioxidants that protect your body from free radicals

Free radicals are unstable molecules that can damage DNA and trigger inflammation.

Free radical damage has been linked to chronic illnesses like cancer, heart disease, and aging. Therefore, eating antioxidant-rich foods is good for your health

SUMMARYSweet potatoes are starchy root vegetables that are rich in fiber, vitamins, and minerals. They’re also high in antioxidants that protect your body from free radical damage and chronic disease.


2. Promote Gut Health


The fiber and antioxidants in sweet potatoes are advantageous to gut health.


Sweet potatoes contain two types of fiber: soluble and insoluble


Your body cannot digest either type. Therefore, fiber stays within your digestive tract and provides a variety of gut-related health benefits.


Certain types of soluble fiber — known as viscous fibers — absorb water and soften your stool. On the other hand, non-viscous, insoluble fibers don’t absorb water and add bulk


Some soluble and insoluble fibers can also be fermented by the bacteria in your colon, creating compounds called short-chain fatty acids that fuel the cells of your intestinal lining and keep them healthy and strong


Fiber-rich diets containing 20–33 grams per day have been linked to a lower risk of colon cancer and more regular bowel movements


The antioxidants in sweet potatoes may provide gut benefits as well.


Test-tube studies have found that antioxidants in purple sweet potatoes promote the growth of healthy gut bacteria, including certain Bifidobacterium and Lactobacillus species (15, 16).


Greater amounts of these types of bacteria within the intestines are associated with better gut health and a lower risk of conditions like irritable bowel syndrome (IBS) and infectious diarrhea (17, 18, 19).


SUMMARYSweet potatoes contain fiber and antioxidants that promote the growth of good gut bacteria and contribute to a healthy gut.


3 May Have Cancer-Fighting Properties


Sweet potatoes offer various antioxidants, which may help protect against certain types of cancers.


Anthocyanins — a group of antioxidants found in purple sweet potatoes — have been found to slow the growth of certain types of cancer cells in test-tube studies, including those of the bladder, colon, stomach, and breast


Similarly, mice fed diets rich in purple sweet potatoes showed lower rates of early-stage colon cancer — suggesting that the anthocyanins in the potatoes may have a protective effect


Extracts of orange sweet potatoes and sweet potato peels have also been found to have anti-cancer properties in test-tube studies


However, studies have yet to test these effects in humans.


SUMMARYAnimal and test-tube research suggests that the anthocyanins and other antioxidants found in sweet potatoes may protect against certain cancers. However, human studies are needed.


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Author: verified_user

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