about sweet potato what are the health benefits

289 Hits blue sky Jan 25, 2022, 5:04 PM

about sweet potato what are the health benefits

^{Sweet potatoes are an excellent source of beta-carotene. This is a plant pigment that acts as a powerful antioxidant in the body. Beta-carotene is also a provitamin. The body converts it into the active form of vitamin A. Antioxidants may help reduceTrusted Source the risk of various types of cancer, including prostate and lung cancer. Antioxidants such as beta-carotene can help prevent cellular damage caused by unstable molecules called free radicals. If levels of free radicals in the body get too high, cellular damage can occur, increasing the risk of some conditions. Obtaining antioxidants from dietary sources may help prevent conditions such as cancer.}

^{As mentioned above, sweet potatoes are a good source of provitamin A in the form of beta-carotene. After the age of 18, the Dietary Guidelines recommend an intake of 700 mg of vitamin A per day for women and 900 mg per day for men. Vitamin A is important for protecting eye health. According to the Office of Dietary SupplementsTrusted Source (ODS), a baked sweet potato in its skin will provide around 1,403 mcg of vitamin A, or 561% of a person’s daily requirement. Vitamin A also acts as an antioxidant. Together with other antioxidants, it can help protect the body from a variety of health conditions.}

^{A rodent studyTrusted Source from 2017 suggests that an extract of purple sweet potato color may help reduce the risk of inflammation and obesity. Sweet potatoes contain cholineTrusted Source, a nutrient that helps with muscle movement, learning, and memory. It also supports the nervous system. A 2010 study found that taking high dose choline supplements helped manage inflammation in people with asthma. However, this does not necessarily mean that choline from sweet potatoes will have the same impact.}

^{A 124 g serving of mashed sweet potato contains around 98.7 g of water. The table below shows the nutrients in sweet potato and the recommended daily intakes for adults. Exact requirements will depend on age and activity levels}

^{Sweet potato also contains B vitamins, calcium, and other essential vitamins and minerals. Eating sweet potato skin can increase its nutritional value. The color of the skin can vary from white to yellow and purple to brown. However, whatever color it is, it will provide additional nutrients.}

^{Roast sweet potatoes to bring out their natural flavor, and eat them without toppings. Sweet potatoes have a naturally sweet and creamy taste. To roast them around a campfire or on a barbecue, wrap them in aluminum foil and place in the dying coals. Leave for around 50–60 minutes, until a fork slides into them easily. People who do not plan to eat the skins can put the potato into the coals without wrapping it in foil. To prepare a sweet potato quickly, prick it with a fork, wrap it in a paper towel, and put it in a microwave on high heat until soft.}

^{Other ways to incorporate sweet potato into the diet include adding roasted sweet potatoes and pecans to a salad and topping it with balsamic vinegar, and adding sweet potato to pancakes or hash browns.}

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