Sweet Potato: 16 Nutrition Facts And Health Benefits

1. Sweet potatoes help prevent vitamin deficiencies.

Vitamin A deficiency is a serious problem, especially in developing countries. The health effects of vitamin A deficiency are serious and can include decreased resistance to infectious diseases, increased infectious morbidity, and dry eye.

Sweet potatoes are a very important source of vitamin A because they contain high levels of beta-carotene. Beta carotene is converted to vitamin A in the liver.

2. Sweet potatoes help control diabetes.

The relatively low glycemic index of sweet potatoes means that sweet potatoes release sugars slowly into the bloodstream, unlike other starchy foods. This constant release of sugar helps control a person’s blood sugar levels so they do not drop or rise.

The fiber in sweet potatoes is also known to be beneficial in controlling diabetes. Sweet potatoes are a high fiber food and have been shown to lower blood sugar levels in people with type I diabetes.

About 77% of the fiber in sweet potatoes is insoluble. Insoluble fiber is essential for promoting insulin sensitivity, which helps regulate the amount of sugar in the blood.

Additionally, sweet potatoes are an important source of magnesium, which has been shown to minimize the risk of developing type II diabetes.

3. Sweet potatoes help control stress levels.

Sweet potatoes contain significant amounts of magnesium, a mineral essential for normal body function. One of the important benefits of magnesium is that it helps reduce stress and anxiety. Studies have shown that increased magnesium deficiency in the modern diet is associated with a significant increase in cases of depression. Some studies have shown that magnesium deficiency increases depression in premenstrual women.

Studies have shown that increasing magnesium intake protects the brain from anxiety and depression after a traumatic injury. Decreasing magnesium has been shown to increase anxiety-related behaviors and develop depression.

Magnesium has also been found to reduce insomnia in the elderly.

4. Sweet potatoes have anti-inflammatory properties.

Sweet potatoes contain significant amounts of vitamins, which have powerful anti-inflammatory properties. Studies conducted with purple sweet potatoes have found that plant extracts have the ability to inhibit the production of active inflammatory components in the body.

Sweet potatoes are also high in choline. One of the main benefits of choline is that it reduces inflammation by reducing the body’s inflammatory response. Studies have shown that choline is effective in therapeutically inhibiting the development of systemic inflammation in the body.

Another study found that purple sweet potato extract contains anthocyanins, which are essential for preventing inflammation in colon cancer cells and reducing cell proliferation in certain cancer cells.

5. Sweet potatoes help prevent and control cancer.

Studies have shown that purple sweet potatoes have cancer-fighting properties. These sweet potatoes have elements that can inhibit cancer cell growth by inducing apoptosis of specific cancer cells such as breast, stomach and colon cancer. In addition, the high content of anthocyanins has a positive effect on gastric and breast cancer.

Additionally, the presence of carotenoids, such as beta-carotene in sweet potatoes, has been reported to have a significant effect on reducing the risk of prostate cancer in men.

6. Sweet potatoes are good for preventing ulcers.

Sweet potatoes contain B vitamins, vitamin C, calcium, potassium, and beta-carotene, which help to effectively treat stomach ulcers. Sweet potatoes contain a lot of dietary fiber, which makes the stool more bloated and makes bowel movements easier. Sweet potatoes prevent gas formation and constipation and reduce the chances of acid formation and ulceration.

Additionally, sweet potato extracts have been shown to have free radical scavengers that are important for wound healing within the body.

7. Sweet potatoes help minimize the risk of cardiovascular disease.

Another benefit of sweet potatoes is that they help with cardiovascular disease. Oxidation in the body leads to complications such as atherosclerosis, which in turn can lead to the development of various cardiovascular diseases. The high levels of polyphenols in sweet potato extract have been shown to inhibit oxidation in humans, reducing the risk of cardiovascular disease.

Another scientific study found that the high levels of anthocyanins in purple sweet potatoes have the ability to reduce the chances of coronary artery disease.

Additionally, sweet potatoes contain soluble fiber, which is closely linked to a reduced risk of cardiovascular disease.

8. Sweet potatoes have antibacterial properties.

Another benefit of sweet potatoes is their antibacterial properties. Many scientific reports have concluded that sweet potatoes have some level of antibacterial activity. Some studies have found that ingredients extracted from sweet potato leaves have antibacterial properties against the bacteria that cause pneumonia and typhoid fever.

9. Sweet potatoes help improve hair and skin.

As mentioned above, sweet potatoes are rich in vitamin A. It is also rich in vitamin C and vitamin E.

Studies have shown that taking vitamin E has the potential to increase the amount of hair in people suffering from hair loss. This is because vitamin E contains antioxidant properties that help reduce oxidative stress, one of the main causes of hair loss.

Vitamin C is known as an effective skin remedy that can be used to treat photoaging and hyperpigmentation. Vitamin C is also effective in neutralizing oxidative stress caused by UV exposure. The combination of vitamins C and E can reduce the risk of skin cancer. In addition, vitamin C is essential for the synthesis of collagen, the main structural protein of the skin. Many studies have shown that vitamin C has anti-inflammatory properties. This means that these vitamins can help control skin conditions like acne and promote wound healing on the skin.

Vitamin A has been shown to be effective in treating and caring for sun-damaged skin. Studies have shown that vitamin A can help slow natural cellular aging and inhibit photoaging of the skin.

10. Sweet potatoes are good for digestion.

Sweet potatoes contain high amounts of fiber, which is known to improve digestion and intestinal health. Many laxatives used today are made from fiber. In other words, consuming sweet potatoes can increase the fiber intake needed to promote proper digestion. Also, the high fiber content of sweet potatoes can help prevent constipation in both children and adults.

11. Sweet potatoes help control blood pressure.

One of the many benefits of sweet potatoes is their blood pressure regulating properties. Sweet potatoes are rich in magnesium and potassium, which help control blood pressure. Studies have shown that higher potassium intake lowers blood pressure, reducing the chances of having a stroke or coronary artery problems.

One study found that a magnesium deficiency in the body increases risk factors for developing high blood pressure.

12. Sweet potatoes can increase fertility.

The high dose of vitamin A in sweet potato makes it an ideal food for women of childbearing age to consume to improve their fertility. Studies have shown that vitamin A plays an important role in improving fertility.

Sweet potatoes also contain iron, a mineral important for promoting fertility in women of childbearing age. According to reports, anemia or iron deficiency is one of the causes of infertility in women. Another study found that increasing iron intake reduced the risk of ovulatory infertility.

13. Sweet potatoes are good for your eyes.

Sweet potatoes contain a large amount of vitamin A. Most of us know that vitamin A is good for your eyesight, but you may not know exactly how this vitamin improves your eyesight. Studies have shown that vitamin A is essential for the formation of the pigment responsible for the absorption of light. Vitamin A is also essential to maintain the proper structure of the retina. Vitamin A deficiency can lead to vision problems and night blindness.

Additionally, other eye conditions, including dry corneas, corneal ulcers, and conjunctiva, have also been linked to vitamin A deficiency.

Sweet potatoes are also an important source of vitamins C and E. A study conducted in India found a significant relationship between vitamin C deficiency and the development of cataracts. Other studies have found that both vitamin C and E can be effective in fighting oxidative stress that causes eye cataracts.

14. Sweet potatoes can help you lose weight.

Another benefit of sweet potatoes is that they help you control your weight. Sweet potatoes contain fiber to increase satiety and help control weight. Studies have shown that pectin, one of the main soluble dietary fibers in sweet potatoes, is effective in reducing food intake, reducing weight gain, and increasing the activity of the satiety hormone in the body.

Scientific studies have found that higher fiber intake is strongly correlated with weight loss. Increasing your consumption of sweet potatoes can also help you lose weight by increasing your fiber intake.

15. Sweet potatoes are good for improving memory.

Studies have shown that the anthocyanins in purple sweet potatoes have memory-enhancing properties. This is thanks to the antioxidant properties of anthocyanins.

Sweet potatoes are also a good source of vitamins C and A. Both nutrients are essential to support immune function, which is especially important during cold and flu season.

Additionally, sweet potatoes contain manganese, a mineral that aids in collagen production and promotes healthy skin and bones.

16. Sweet potatoes help treat bronchitis.

Sweet potatoes have certain nutrients that can help keep your body warm. Helps treat bronchitis and other related complications. These positive effects can be attributed to vitamin C, iron, and other nutrients.

Sweet Potato Side Effects / Precautions

Sweet potatoes are very rich in vitamin A. Vitamin A can be toxic if consumed in excess. However, the vitamin A in sweet potatoes is relatively safe as it is mainly made up of beta-carotene and carotenoids.

Sweet potatoes contain oxalates. There is concern that this may contribute to the development of calcium oxalate kidney stones, which are kidney stones. Oxalates are natural substances found in many foods, including fruits and vegetables. Research says that oxalates are safe in most cases. However, for people associated with kidney stones, switching to a low oxalate diet is recommended. People related to this should be sure to consult with a medical professional.

Nutritional information per 100 g of sweet potato

  • Calories: 86 Kcal
  • Total fat: 0.05 g (0%)
  • Cholesterol: 0mg (0%)
  • Sodium: 55 mg (2%)
  • Total carbohydrates: 20.12 g (7%)
  • Dietary fiber: 3 g (11%)
  • Proteins: 1.57 g (3%)
  • Calcium: 30 mg (2%)
  • Iron: 0.61 mg (3%)
  • Potassium: 337 mg (7%)
  • Choline: 12.3 mg
  • Folic acid: 11 mcg (3%)
  • Niacin: 0.557 mg (3%)
  • Pantothenic acid: 0.8 mg (16%)
  • Riboflavin: 0.061 mg (5%)
  • Thiamine: 0.078 mg (6%)
  • Vitamin A: 709 mcg (79%)
  • Vitamin B6: 0.209 mg (16%)
  • Vitamin C: 2.4 mg (3%)
  • Vitamin E: 0.26 mg (1%)
  • Vitamin K: 1.8 mcg (2%)
  • Copper: 0.151 mg (17%)
  • Magnesium: 25.00 mg (6%)
  • Manganese: 0.258 mg (11%)
  • Phosphorus: 47 mg (7%)
  • Selenium: 0.6 mcg (1%)
  • Zinc: 0.3 mg (3%)

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