The sweet potatoes -sweet and starchy tubers- that we buy in the markets of Peru are not only delicious, but they are also rich in vitaminsminerals, antioxidants and fiber, which contributes to our Health.
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And, best of all, the sweet potatoes yellow and purple -which we usually buy and are offered on the coast, mountains and jungle- are the ones with the highest amount of nutrients, according to nutrition studies.
Easy to add to the diet, yes, always in moderation, sweet potatoes are a great food supplement, journalist Juan Montagu points out in a note in El Confidencial.
You know, don’t forget to consume sweet potato once in a while. In addition to treating yourself, your Health will thank you.
1. Lots of nutrients
Sweet potatoes are a great source of fiber, vitamins, and minerals.
One cup, or 200 grams (g), of baked sweet potato with skin provides:
Calories: 180.
Carbohydrates: 41g.
Protein: 4g.
Fat: 0.3g.
Fiber: 6.6 g.
Vitamin A: 213% of the Daily Value (DV)
Vitamin C: 44% of the DV.
Manganese: 43% of the DV.
Copper: 36% of the DV.
Pantothenic Acid: 35% of the DV.
Vitamin B6: 34% of the DV.
Potassium: 20% of the DV.
Niacin: 19% of the DV.
In addition, the sweet potatoes, especially the yellow and purple varieties (which we have in abundance in Peru), are rich in antioxidants, which protect the body from free radicals. They are unstable molecules that can damage DNA and trigger inflammation.
Free radical damage has been linked to chronic diseases like cancer, heart disease, and aging. Therefore, eating foods rich in antioxidants is good for your health. Healthindicates Juan Montagu’s note.
2. Promote intestinal health
The fiber and antioxidants of sweet potatoes may be beneficial for intestinal health. Sweet potatoes contain two types of fiber: soluble and insoluble. The body cannot digest either type. Thus, the fiber remains within the digestive tract and provides a variety of gut-related health benefits.
Certain types of soluble fiber, known as viscous fibers, absorb water and soften stool. On the other hand, non-viscous insoluble fibers do not absorb water and add bulk.
Good digestion. Photo: Stock.
“High-fiber diets containing 20 to 33 g per day have been linked to a lower risk of colon cancer and more regular bowel movements,” it says.
Test-tube studies have found that the antioxidants in sweet potatoes Purples promote the growth of healthy gut bacteria, including certain Bifidobacterium and Lactobacillus species. Higher numbers of these types of bacteria within the intestines are associated with better gut health and a lower risk of conditions such as irritable bowel syndrome (IBS) and infectious diarrhea.
3. Cancer-fighting properties
The sweet potatoes offer several antioxidants, which may help protect against certain types of cancer.
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.
4. Healthier vision
The sweet potatoes they are rich in beta-carotene, the antioxidant responsible for the bright orange color of the vegetable.
In fact, one cup (200 g) of baked orange sweet potato with skin provides more than double the amount the average adult needs per day. Beta-carotene is converted to vitamin A in the body and is used to form light-sensing receptors inside the eyes.
Eat food Sweet potatoes rich in beta-carotene, such as orange-fleshed sweet potatoes, can help prevent this condition. Purple sweet potatoes also appear to have vision benefits. Test-tube studies have found that the anthocyanins they provide can protect eye cells from damage, which can be significant for overall eye health.
Purple sweet potato. Photo: Stock.
5. Improve brain function
Diets rich in fruits, vegetables, and antioxidants are associated with a 13% lower risk of mental decline and dementia.
A work in animals found that the anthocyanins in the sweet potatoes Purples may help protect the brain by reducing inflammation and preventing free radical damage.
Another study found that supplementation with extract of sweet potato rich in anthocyanins could reduce inflammation markers and improve spatial working memory in mice, possibly due to its antioxidant properties.
6. Strengthen immunity
The sweet potatoes yellow flesh are one of the richest natural sources of beta-carotene, a plant-based compound that is converted to vitamin A in the body. This is essential for a healthy immune system, and low blood levels have been linked to reduced immunity.
It is also key to keeping mucous membranes healthy, especially in the lining of the intestine. The intestine is where the body is exposed to many potential disease-causing pathogens. Therefore, a healthy one is an important part of a healthy immune system.
Studies have shown that vitamin A deficiency increases intestinal inflammation and reduces your immune system’s ability to adequately respond to potential threats. Eat sweet potato regularly can help prevent vitamin A deficiency.
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