Sweet potatoes are nutritious andhave some features. These are the health benefits of sweet potatoes that can help with longevity. Purple sweet potato is a popular natural ingredient among people who struggle to lose weight.
Purple sweet potato is widely eaten as a substitute for rice. Usually, purple sweet potato is eaten by boiling or steaming. Besides being good for dieters, the purple sweet potato has many health benefits.
The nutritional value of sweet potatoes
Sweet potato is one of the favorite dishes of Indonesians. The reason is that besides its sweet taste, sweet potato is one of the easiest foods to digest. No wonder there are so many kinds of sweet potato preparations you can eat. So in 100 grams of sweet potato you will find the nutritional value as follows:
- Water 61.9 grams
- Energy: 151 calories
- Protein: 1.6 grams
- Knowledge: 0.3 grams
- Carbohydrates: 35.4 grams
- Fiber: 0.7 grams
- Calcium : 29 grammes
- Phosphorus: 74 grams
- Fer : 0,7 gramme
- Sodium: 92 milligrams (mg)
- Potassium : 565,6 mg
- Aneth : 0,30 mg
- Seng : 0.5 mg
- Total carotene: 1,208 micrograms (mcg)
- Thiamine (vitamine B1) : 0,13 mg
- Riboflavine (vitamin B2): 0.08 mg
- Niacin: 0.7 mg
- Ascorbic acid (vitamin C): 11mg
Read too: Various Benefits and guidelines for living the Mediterranean diet
The health benefits of consuming sweet potato
Here are the health benefits of purple sweet potato when taken regularly in measurable amounts is consumed.
1. Prevents Cancer
Purple sweet potato is a source of vitamin C which acts as an antioxidant. This anti-oxidant property can protect cells from damage caused by free radicals.
For your information, free radicals are often associated with cancer, heart disease, diabetes and neurodegenerative disorders.
Purple sweet potatoes also contain polyphenols that may reduce the risk of several cancers.
2. Manage blood sugar
The flavonoids in purple yams have been shown to help lower blood sugar in people with type 2 diabetes.
A test tube study found that flavonoid-rich purple yam extract reduced oxidative stress and insulin resistance by protecting insulin-producing cells in the pancreas.
Another study in 20 rats showed that administering higher amounts of purple yam extract can reduce appetite, promote weight loss, and improve blood sugar control.
This is influenced by the low glycemic index score of the purple candy index, so that it does not cause blood sugar spikes.
3.Reduces blood pressure
From a test tube study proved that purple sweet potatoes contain antioxidants that can help low blood pressure similarly to common antihypertensives called angiotensin converting enzyme inhibitors.
4. Reduce Asthma Risk
The results showed that eating foods rich in antioxidants such as vitamins A and C was associated with a reduced risk of asthma. Purple sweet potato is a good source of vitamins A and C.
5. Improve Gut Health
A test tube study showed that starch from purple yams reduced the number of beneficial gut bacteria Bifidobacterium in the colon.
For your information, these bacteria play an important role in gut health and help break down complex carbohydrates and fiber.
6. Increase Stamina
Quote from KOMPAS.com, the vitamins C and A content in violetplus help increase endurance and help the body ward off infections.
7. Protect the body from heavy metals
Purple sweet potato contains anthocyanin antioxidants, specifically cyanidin and peonidin molecules. Both are antioxidants that can reduce heavy metal toxicity in foods.
8. Extends life
Sweet potatoes are rich in beta-carotene, which can maintain overall body health. Beta-carotene is helpful in preventing free radical damage in the body.
A 2016 meta-analysis published in Scientific Reports found that a high beta-carotene intake was significantly correlated with a reduced risk of death from any disease.
9. Maintain weight
Sweet potatoes help your stomach strengthen, feel more saturated and correct the digestive system.
According to research findings published in The Journal of Nutrition, eating more dietary fiber promotes weight loss.
10. Improves Brain Function
Results from an animal study suggest that the anthocyanins in purple sweet potatoes may help protect the brain by reducing inflammation and preventing free radical damage.
Other studies have shown that sweet anthocyanin-rich potato extract can reduce inflammatory markers and improve spatial working memory in mice. This is probably due to its antioxidant properties.
Read too: The benefits of tomatoes for the face and how to use them properly
