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Unknown fact about sweet potato
Sweet potato is an all-rounder. They can feet in all format means we can roast, beak, fried, barbecued. we have many options to cook.
only by name its sweet potato but its root vegetable. as per name it's sweet. In outside color purple and white from inside.
They can be boiled, baked, roasted, fried, barbecued, steamed.
They have natural sweetness so we can use it while baking such as brownies and cake.
Sweet potatoes are a great source of beta-carotene, they have powerful antioxidant.
Beta-carotene is converted to vitamin A in the body. so that helps reduce the risk of cancer, protect against asthma and heart disease.
Sweet potato nutrition
As per USDA's national nutrient, for one medium baked sweet potato with skin :Total: 103 calories
- 0 grams of fat
- 24 grams of carbohydrate
- 4 grams of fiber
- 7 grams of sugar
- 2.3 grams of protein
- A small amount of calcium, iron, magnesium, phosphorus, zinc, vitamin E, thiamin, riboflavin, folate
The daily requirement of vitamin
100% of vitamin A25% of vitamin C
25% of vitamin B6
12% of potassium
sweet potato health benefits
it helps to maintain blood pressure and protect against cancer.
They are the source of high fiber due to this help in preventing constipation in easy word clean stomach.
Eating fruit and vegetables reduce the risk of health issue.
Plant foods like sweet potato reduce the risk of diabetes, obesity, heart disease
fresh fruit and vegetables are increase energy and reduce the weight.
sweet potato benefits
Diabetes - sweet potato low in glycemic index scale so having this insulin not spike up, therefore, it works as insulin resistance for diabetes people.
Blood pressure - sweet potato is a source of high potassium and low sodium which help to maintain healthy blood pressure.
Cancer - As per the Harvard School of Public Health's Department of Nutrition, diets rich in beta-carotene may help protect against prostate cancer and colon cancer.
Digestion and regularity - It's high in fiber, so having this we will prevent constipation and get regularity in a healthy digestive tract.
Fertility - As per Harvard Medical School's Harvard Health Publications, Sweet potatoes contains vitamin A, beta-carotene it is also essential hormone synthesis during pregnancy and lactation. more iron also help promote fertility.
Inflammation - sweet potatoes contain Choline it helps to boost memory, good sleep, better muscle movement, absorption of fat.
Vision - sweet potatoes high in vitamin A. so it helps to better vision, prevents essential pigments on the cornea. correcting diet with high source vitamin A and beta-carotene can restore vision.
Sweet potato has antioxidant, vitamins C, vitamins E that support eye health and prevent degenerative damage.
Reduce the risk and progression of age-related macular degeneration.
Sweet potato buying guide:
Make sure sweet potatoes don't have soft skin, cracks, wrinkles.
Store in a cool place.
the dry place for up to 3 to 5 weeks.
sweet potato how to cook?
leave skin as it is if you plan baking or roast or fry.
otherwise remove skin but make sure all things are before it because they will start to discolor.
We have one option until our preparation not ready put it into cold water so they will not discolored.
A sweet potatoes skin color is doesn't matter, do not peel it off. it contains lots of fiber, potassium, and quercetin.
Roasted sweet potato gets natural flor for the test no need to add extra butter or sauces.
sweet potato recipes / The fastest sweet potato recipes / baked sweet potato recipes
- Put in the microwave.
- Prick sweet potato with help of a fork.
- wrap into a paper towel.
- microwave on high until sweet potato gets soft.
- let cool for several minutes.
- fry with olive oil or serve with fat-free plain yogurt.
Sweet potato disadvantages
- If you're taking Beta-blockers medicine for heart disease just concern with the doctor.
- sweet potato contains potassium intake of potassium too much potassium can be harmful to those whose kidneys are not fully functional.
- A most important rule for preventing disease and achieving the best health is to eat a diet with a variety of foods, fruits.
Frequently asked questions
Question: is it correct sweet potatoes so much better potatoes?answer: Yes, They are better in terms of calories, fiber, and macronutrient content.
Question: What About The Sugar in Sweet Potatoes?
answer: 100% sugar is in natural form so no bad impact on the lower body. sweet potatoes considered as “low” on the glycemic index (GI) compared to normal potato.
Question: How to Add sweet potato in Diet?
answer: it's so simple we can use with or without skin and it can be boiled, baked, fried, roasted, steamed.
SUMMARY
Sweet potatoes are full of nutrients. Sweet potatoes are a great source of beta-carotene, they have powerful antioxidant.
Beta-carotene is converted to vitamin A in the body. so that helps reduce the risk of cancer, protect against asthma and heart disease.
Sweet potatoes are high in fiber and antioxidants, its protection from radical damage and promote a healthy gut and brain.
they support for good vision and boost our immune system.
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