The Ipomoea batatas, commonly known as sweet potatoes, are more than just a delicious vegetable – they are a superfood! These days, this tuber has become a part and parcel of the diet of millions. It has a sweet taste, colors galore (orange, white, purple, yellow—all are a perfect match), and also a lot of secret health benefits in it. So, today I will be telling you a bit more about sweet potatoes, their origins, their nutritional value, some health benefits and some uses, and about people who should eat them a little more carefully.
Origin and History
It is native to the tropics of America, particularly Peru. I heard they started to cultivate there in 750 BC. It is a member of the Convolvulaceae (Morning Glory Family). Sweet potatoes spread throughout the world after Columbus discovered America – and with a twist. It is now cultivated in nearly all warm countries and is also known as a food staple by many. Sweet potato is also a very well known vegetable in our Bangladesh, but the major portion of the people are not aware of its true nutritional value.
Nutrients
Sweet potatoes are loaded with nutrients. They are packed with vitamins, minerals and fibre. They are also high in beta-carotene, vitamin C, vitamin B6 and potassium.
What you get in 100 grams of sweet potatoes:
- Calories: 112
- Carbohydrates: 26 grams
- Protein: 2 grams
- Fiber: 3.9 grams
- Fat: 0.07 grams
Some other important nutrients
Vitamin A (beta-carotene) is for healthy eyes, a boost to the immune system, and cell protection.
Vitamin C: Boosts immune system and is an antioxidant.
Vitamin D: Aids in the absorption of calcium and bones. Important for metabolism, brain.
Potassium: Regulates blood pressure and promotes healthy heart.
Manganese and Copper: Essential for bone development, enzymes and preventing diseases.
Sweet potatoes have been linked to a variety of health benefits
1. Improves eyesight
The stars of sweet potatoes are beta-carotene. It converts into vitamin A, maintains eye power and keeps night blindness or eye diseases away.
2. Improves skin beauty
It contains antioxidants that help prevent damage to skin, particularly beta-carotene, vitamin C and E. The skin doesn’t want to show signs of aging, it’s tight and does a little work with acne or blemishes.
3. Improves digestion
Fiber makes the tummy feel lighter, and less constipated. It also acts as a prebiotic in the intestines, resulting in good stomach bacteria.
4. Improves disease resistance
Vitamin C and beta-carotene, combined, provide strength to the body. The ability to fight minor diseases and pests increases.
5.The fifth taste- good for the heart
Potassium and fibre work together to control blood pressure and lower cholesterol. A great low-cost solution to take care of the heart.
6. It aids in shedding pounds
Low calorie, high fibre – satiating. This means there is less hunger and weight is also controlled.
7. Controls blood sugar
It’s sweet, but has a low glycemic index. That is, it doesn’t raise blood glucose levels rapidly. If consumed in moderation, it may be a good option for diabetics.
8.The possible cancer prevention
Particularly, purple sweet potatoes contain anthocyanins, which some studies have shown that anthocyanins do not allow cancer cells in the human body to grow.
How to eat?
There is no problem in cooking sweet potatoes. It can be boiled, fried, baked or chutney, it can be done in all ways. Ideal for curries, soups, salads, pies or desserts.
When to be careful?
Some people may need to steer clear of sweet potatoes, or to consult a doctor including —
1. Kidney disease
Since sweet potatoes are high in potassium, if the kidneys are bad, they can not be excreted from the body and cause hyperkalemia – dangerous for the heart.
2.If your body does not tolerate oxalate well
Those who have a tendency to kidney stones or are oxalate sensitive, it is dangerous to eat too much. Kidney stones may form.
3. Stomach ulcers or digestive problems
When people indulge in overfeeding, they tend to experience gas, stomach pain or bloating. If symptoms are observed, decrease or eliminate food consumption.
4. Diabetic patients
Glycemic index is low, but consuming excess may lead to increased sugars. So, eat from time to time, and also see a doctor.
Intranal Links
Extranal Links
- World Health Organization (WHO) – Healthy Diet Guidelines
- Cleveland Clinic – Sweet Potato Health Benefits
The last word
Sweet potatoes are really healthy, affordable and a storehouse of countless qualities. They can be considered superfood because of the nutrients, vitamins and antioxidants they contain. With some of the physical issues, of course, you have to be careful.
As long as you are eating sweet potatoes, your body and beauty will thank you for it – eat them and stay healthy.
