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Sweet potatoes or yams contain nutrients that can help fight various diseases. Research shows that eating sweet potatoes is thought to reduce the risk of heart disease, diabetes, and obesity
Sweet potatoes can be processed by boiling, steaming, baking, or making cakes. This food is naturally sweet so you can eat it right away without adding sugar.
Nutritional Contents in Sweet Potatoes
Sweet potatoes contain many nutrients needed by the body. In 100 grams of cooked boiled sweet potato contains the following nutrients:
- Water: 80, 1 gram
- Calories: 76 kilo calories
- Protein: 1.37 grams
- Fat: 0.14 gram
- Carbohydrates: 17.7 grams
- Fiber: 2.5 grams
- Sugar: 5, 74 grams
- Calcium: 27 milligrams
- Sodium: 27 milligrams
- Iron: 0.72 grams
- Magnesium: 18 milligrams
- Phosphorus: 32 milligrams
- Potassium: 230 milligrams
- Vitamin C: 12.8 milligrams
- Choline: 10.8 milligrams
- Beta carotene: 9,440 micrograms
Benefits of Sweet Potatoes for He alth
With a variety of nutrients contained in sweet potatoes, it's no wonder that this tuber plant has many he alth benefits. Here are the various benefits of sweet potatoes:
1. Reducing the risk of getting cancer
Sweet potatoes contain beta-carotene antioxidants which are thought to reduce the risk of several types of cancer, such as stomach cancer, colon cancer, breast cancer, and bladder cancer. Of all the types, purple sweet potato has the highest amount of antioxidants.
Beta carotene in sweet potatoes can be converted into vitamin A in the body. Research shows that vitamin A deficiency can increase intestinal inflammation and reduce the immune system's response to disease-fighting.
3. Good for eye he alth
Still about the beta carotene content in sweet potatoes, this one substance can also reduce the risk of macular degeneration. This eye disease is the most common cause of loss of vision.
4. Good for digestive system
The antioxidants and high fiber contained in sweet potatoes help the digestive system to be he althier and prevent constipation.
5. Control blood sugar
A study shows that sweet potatoes can control sugar levels and have a low glycemic index. In addition, sweet potatoes are also suspected to be able to lower blood glucose and bad cholesterol (LDL) levels, as well as increase the body's sensitivity to insulin.
6. Lowering blood pressure
Eating sweet potatoes can help increase potassium intake in the body. Potassium can lower blood pressure, reduce stress on the heart, and help regulate heart rate and muscle contraction.
However, it is recommended to process sweet potatoes by not adding too much s alt, because excess s alt (sodium) can cause an increase in blood pressure.
Besides being useful for reducing the risk of getting dangerous diseases, sweet potatoes also have other uses, especially those related to increasing body energy and losing weight.
Sweet sweet potato treats are usually considered a traditional dish. In fact, these foods are rich in nutrients. To enjoy the benefits of sweet potatoes, try to eat them more often as a main meal or just a snack in your spare time. If you want to ensure the appropriate amount of sweet potato consumption, don't hesitate to consult a doctor.