Composition of sweet potatoes
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Sweet potato ranks sixth in terms of cultivation worldwide. It is widely grown and consumed in sub-Saharan Africa, East Asia, and Oceania. The main advantage of sweet potatoes is its ability to grow in a variety of climates and the possibility of using a variety of growing systems. In addition, they also owe their popularity to the rich composition, thanks to which they can cause potential health benefits for humans. For example, sweet potatoes with a high beta-carotene content are successfully used for combating vitamin A deficiency in Mozambique and Uganda.id=»h21″ id=»h22″>
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Sweet potatoes are also becoming more and more popular among Polish consumers. The reason is probably their greater availability and the desire to diversify the diet. One peeled sweet potato weighs approx 230 g and has 198 kcal, 3,7 g of protein, 46,2 g of carbohydrates, almost 7 g of dietary fiberid = »h21 ″ id =» h22 ″> and a negligible amount of fat.
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While the orange variety of sweet potatoes is the most common, sweet potatoes can also be found in white, yellow, pink and even purple versions. According to the Cleveland Clinic, the advantage of the orange and yellow varieties is the high content of beta – carotene, while the purple one is an excellent source of antioxidants. In addition, sweet potatoes are rich in vitamin B6, pantothenic acid, thiamine, niacin, riboflavin, and low in sodium.
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One large sweet potato contains more vitamin C than the recommended daily amount of this vitamin under the US Food and Drug Administration standards.
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What is the result of such a rich composition?
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They make the heart stronger
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Research from Harvard University School of Public Health proves that sweet potatoes are an excellent source of vitamin B6 to help prevent stroke and coronary heart disease. The American Heart Association also emphasizes that the high potassium content in these potatoes lowers blood pressure and helps maintain fluid balance. Potassium is also an important electrolyte that helps regulate the heart’s rhythm.
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They improve immunity and have anti-inflammatory properties
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Sweet potatoes contain the vitamins C and E that support the immune system. In addition, their antioxidant activity helps to fight disease. Purple sweet potatoes are rich in anthocyanins. The Linus Pauling Institute confirms that thanks to this composition, they have anti-inflammatory properties, beneficial to overall health
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They protect against cancer
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Orange sweet potatoes have anti-cancer effects. Some studies suggest that beta-carotene may lower the risk of breast cancer in premenopausal women and ovarian cancer in postmenopausal women. It turns out, however, that purple sweet potatoes may be even more effective in fighting cancer. However, more research is needed.
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They prevent fluctuations in blood glucose
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Despite their sweet taste, sweet potatoes have a low glycemic index, which means that sugar is released slowly into the bloodstream. Thanks to this, we will prevent blood sugar fluctuations. This is important not only for people with diabetes, but also for those who are slimming, as it reduces hunger pangs. Scientists at North Carolina State University emphasize that eating sweet potatoes or sweet potato extracts may help control blood glucose levels and be a less costly treatment alternative in the future. Sweet potatoes are also a great source of manganese, which supports carbohydrate metabolism, and thus maintains an adequate blood sugar level and prevents hunger attacks.
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Sweet potatoes are a good source of dietary fiber, which supports the digestive tract and regulates digestion.
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They fight stress
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Sweet potatoes contain magnesium, which is essential for peace and well-being, and the health of arteries, bones, and muscles, as the Los Angeles Department of Public Health points out.
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Sweet potatoes: threats
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In fact, sweet potatoes do not pose any major risks if they are properly prepared and we do not regularly make them, for example, full-fat fries. Of course, it should be remembered that it is a fairly caloric supplement (compared to e.g. beetroot), which is important when losing weight. Mayo Clinic specialists warn that sweet potatoes should be considered by people with a tendency to kidney stones due to the oxalate content in these potatoes.
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Try sweet potatoes in your kitchen, especially for variety. It is definitely a product worthy of attention.
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The photo comes from: wlaytonid = »h21 ″ id =» h22 ″> / Foterid = »h21 ″ id =» h22 ″> / CC BY-SAid = »h21 ″ id =» h22 ″>
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