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.
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
cigarette, liquor, and several types of narcotic. Besides, they are good for
our veins and arteries. High concentration 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.
Benefits of sweet potatoes for our beauty
1) Keeping the Elasticity and the Beauty of our Skin
Sweet potatoes contain high source of vitamin C. Vitamin c
is needed for producing collagen that is very useful for keeping the skin
elasticity.
Besides, sweet potatoes also consist of vitamin A and
vitamin E that make our skin healthier and more shiny. Therefore, consuming
sweet potatoes are strongly suggested.
2) Overcoming Oily Skin
Sweet potatoes can be used as face mask for overcoming oily
skin problem. We steam sweet potatoes until they are well-cooked. Let them cold
before mashing them with a fork or potato masher. Add a spoonful of honey and
apply it to our face.
Let the mask for 20-30 minutes before washing it with water.
We can apply the mask to our neck, too. Sweet potatoes functions to moisture
our skin and prevents us from early aging.
3) Improving Our Skin Texture
After boiling sweet potatoes, keeping the water that has
been used for boiling them is a good idea because the water contains nutrition
that is beneficial for improving our skin texture as well as cleaning it.
Strain the water well, keep it in the bottle and put it in
the refrigerator. Use this water as a toner for our skin face. This natural
toner will absorb the dirt, clean our face pores, and calm the irritated skin.
4) Improving Our Rough Heels
Whenever we find our heels rough, use the water that has
been used for boiling sweet potatoes to make our heels smooth. Use the water
while it is still warm to soak our feet. Applying this method routinely will
make our rough heels smooth fast.
5) Removing Dark Circle around Our Eyes and Swollen Eyes
We can use the cold sweet potatoes slices to heal our eyes
problems. Put the slices under our eyes. Let them there for a few minutes so
that the nutrition can be absorbed by our skin.
Sweet potatoes are also beneficial for pregnancy because
they contain nutrition and healthy substances that are suitable for pregnant
women.
Benefits of sweet potatoes for pregnancy
1) High vitamin A
Based on American Pregnancy Association, pregnant women
should consume at least 700 microgram of vitamin A per day. A cup of sweet
potato that is cooked without peeling contains of 1.922 microgram of vitamin A.
It is the same as almost 300 % of our recommended daily intake.
2) High Vitamin C and Iron
Vitamin C is important for our body. One of
its functions is for absorbing iron. Iron is an important mineral both for
the mother and the baby. The National Institutes of Health recommends pregnant
women to consume 80-85 milligram of vitamin C and 27 milligram of iron
every day.
A cup of baked sweet potato with its skin contains 39,2
milligram of vitamin C. It is the same as fulfilling half of recommended
portion of sweet potato per day. Meanwhile, a cup of sweet potato contains of
1,38 milligram of iron.
3) Contains Fiber
Fiber is needed to support our health, especially our
digestive system. One of the common problems that are faced by pregnant women
is constipation.
By consuming 22-28 gram fiber everyday will minimize the
digestive problem. Pregnant women should eat 28-34 gram fiber per day. In a cup
of sweet potato contains 6,6 gram of fiber.
4) Contains Potassium
19 years old adult and pregnant women should consume 4, 7
gram of potassium per day. Meanwhile, breast feeding women should increase the
potassium intake to 5, 1 gram per day.
Sweet potatoes contains 950 milligram of potassium. Sweet
potatoes are beneficial both for pregnant women and breast feeding.
5) Contains Vitamin B-6
Vitamin B – 6 is one of the most important vitamins during
pregnancy because it forms red blood cells and prevents morning sickness. The
American Pregnancy Association suggests pregnant women to consume 1,9 milligram
of vitamin B – 6 everyday. A cup of sweet potato contains almost 0,6 milligram
of vitamin B – 6.
The interesting fact of sweet potatoes related to
pregnancy
If we want to have twins’ children, consuming sweet potatoes
probably is a good idea. The inhabitants of Igbo-Ora, Yoruba in Nigeria
are sure that sweet potatoes are the only cause of hyperovulation and level up
the chance of having twins baby.
In West Africa, the level of identical and non-identical
twins’ baby is higher than in Europe or Japan. African believe that the high
level of having multiples because their staple food is sweet potatoes.
Some experts in West Africa and Europe believe that the
natural substance of Phytoestrogen hormone in sweet potatoes can trigger
ovarium to produce more than one cells in both sides of ovarium at the same
time.
Perhaps only a few people know that sweet potatoes have
their extraordinary benefits for people who are on diet.
Benefits of Sweet Potatoes for Our Diet
1) Carbohydrate
Sweet potatoes contain higher carbohydrate than common
potatoes. A medium potato contains 26 gram of carbohydrate. Meanwhile, sweet
potato contains only 23 gram of carbohydrate. Thus, sweet potato is good for
our diet.
2) Rich of Fiber
Besides low in carbohydrate, sweet potatoes contain of high
fiber. The fiber of sweet potato is twice higher than in common potato.
Consuming high fiber food to reduce our weigh is a good idea. High fiber food
will make us feel full longer and prevent us from eating healthy snack.
Besides, high fiber food will decrease the calorie and
prevent us from gaining weight because high contains of fiber gives “slow
burning quality”.
It means that the energy calorie that is used is slower and
more efficient than low fiber carbohydrate. Sweet potatoes contain higher
carbohydrate than common potatoes. A medium potato contains 26 gram of
carbohydrate.
Meanwhile, sweet potato contains only 23 gram of
carbohydrate. Thus, sweet potato is good for our diet. Consuming a steamed
sweet potato without peeling is better than eating a portion of oatmeal.
3) Low Calorie
Sweet potatoes are low in calorie. Therefore, this is
important for us who want to reduce the weight. A medium of sweet potatoes
contains 300 – 400 of calorie. Therefore, sweet potato is suitable for people
who are on diet.
4) Controlling Our Blood Sugar
Sweet potatoes are rich of carbohydrate and carotenoid that
can control our blood sugar level in our blood as well as the level of insulin.
A substance in sweet potatoes increases adiponectin, a hormone that controls
the level of sugar in our blood.
5) Watery
Our body responses well to watery food, Therefore, watery
food make us full fast and longer and prevent us from too much eating. Thus,
this well help us to reduce the weight and to prevent it level up fast.
Note: There are various ways to cook sweet
potatoes for our diet. However, grilling, steaming, boiling are the best way of
cooking sweet potatoes for diet since frying them will change sweet potatoes
into bad fat. In order to get optimal nutrition of sweet potatoes, do not
peel their skin is the best option.
Knowing the nutrition content of sweet potato for people who
are on diet is interesting. Below is the comparison of between 100 gram sweet
potato and rice:
- The
water content of sweet potato = 68.5 gram, and rice = 13 gram
- The
protein content of sweet potato = 1.8 gram and rice = 6.8 gram
- The
calorie content of sweet potato = 123 cal and rice= 360 cal
- The
carbohydrate content of sweet potato = 27.9 gram and rice = 78.9 gram
- The
content of phosphor of sweet potato = 49 miligram and rice = 140
miligram
- The
content of calcium of sweet potato = 30 gram and rice = 6 gram
- The
content of iron of sweet potato = 0.7 miligram and rice=0.8 miligram
- The
content of vitamin A of sweet potato = 60 SI and rice= 0
- The
content of vitamin B1 of sweet potato = 0.09 miligram and rice= 0.12
miligram
- The
content of vitamin C of sweet potato = 22 miligram and rice=0
Side effects:
Sweet potatoes contain oxalic acid. It is a natural
substance that is found in several vegetables that can crystal as oxalic stone
in urinary tract of several people. Therefore, people who have the history of
suffering urinary tract problem should avoid eating sweet potato.
Perhaps eating sweet potato can be considered from now on because it does not only offer such a cheap price but also numerous extraordinary benefits.