We all know and love potatoes for its wonderful and delicious provision such as fries, mash potatoes etc. but, sweet potatoes are different. Sweet potatoes are dissimilar from potatoes, for example, sweet potatoes are roots, while potatoes are tubers. These are also packed with nutrients and contain many health benefits.
In some places in the world, the dark colored in sweet potatoes are mistaken as yams by accident. Nonetheless, the yams have got a whitish to purplish color and a distinct earthy taste, robust texture and are not quite sweet.
The flesh of the sweet potatoes may differ; it can take white, yellow, orange or purple color. The shapes are also quite different: short or long, blocky or thin.
Carotene is one of the main nutrients of sweet potatoes, especially those which have deeper color. Carotene is an antecedent of vitamin A. other nutrients are biotin (B7) and vitamins C, B2, B6, E etc.
When it comes to minerals, they are rich in manganese, folate, copper, iron. Pantothenic acid and dietary fiber are also parts of its structure.
Sweet potatoes are abundant in plant proteins, low in calories. Despite its being a root vegetable, sweet potato does not contain high levels of sugar, but instead, it regulates its level in the blood.
Sweet potatoes are rich in antioxidants and this makes them appropriate for fighting inflammations, like asthma, arthritis, gout etc.
As we already mentioned, sweet potatoes are great blood sugar regulator, so, thanks to its fibrous structure, they are used for stabilizing the resistance to insulin.
3. Digestive tract, healthy:
The high levels of fiber, especially if you eat them with the skin, can improve the work of the digestive system and reduce constipation, as well as the risk of colon cancer.
Both active and passive smokers should take in greater amounts of vitamin A because smoke lowers its level in the body, thus causing lungs-connected issues.
5. Immune system:
Sweet potatoes help in improving the immune system of the body and eases dealing with infections.
6. Heart diseases:
You can lower the risk of heart attack and stroke by regularly consuming sweet potatoes, because they are rich in potassium. It improves the balance of fluids and electrolytes in the cells, and normalizes the heart work and the blood pressure.
7. Muscle cramps:
Once your body faces deficiency in potassium, you become susceptible to injuries and many muscular cramps. You should especially consume sweet potatoes if you work out, because they will supply you with enough energy and prevent injuries and cramps.
Stress also causes deficiency of potassium, because of the rise of the rate of the metabolism. Eating sweet potatoes brings back the natural balance of minerals in your body and normalizes the work of the heart, which means that oxygen is sent to the brain and the water in the body is balanced.
- When you buy sweet potatoes, choose the ones with darker skin. This means they are richer in carotene.
- Also, choose the firm and those whose skin is not wrinkled. Those with green discoloration are dangerous, because the green color shows they contain solanine, a toxic substance.
- You should keep sweet potatoes in cool, dark, open and fresh air places. They endure up to ten days, but not in plastic bags or in the fridge.
- Sweet potatoes can be cooked in ways similar to regular potatoes. Don’t peel the skin off, because most of the nutrients are concentrated there. Wash them thoroughly. You can combine them with yogurt; honey and flaxseed oil and make a smoothie.
- Steaming, boiling, baking does not reduce the nutrients from sweet potatoes, but, as incredibly as it sounds, makes them more available to the body.