9 Benefits of Sweet Potato — For Serving and properties

Sweet potato

The sweet potato is one of the most nutritious and versatile plant that exists and can be found easily throughout the year. Regardless of the variety - there are about 400. It is rich in many nutrients and antioxidants and has many benefits to offer to our health. South American Indians have cultivated sweet potatoes for at least 10,000 years ago. It belongs to a family of totally different yam food or common potato and serves to prepare an endless variety of sweet and savory dishes.

A medium-sized sweet potato contains more than the daily requirement of vitamin A intake of adult, almost one third of vitamin C, almost 15% of their daily fiber intake of 10% potassium necessary. Sweet potato can to protect smokers and those who live with emphysema due to its vitamin A, as the cigarette smoke creates a deficiency of this vitamin.

9 Benefits of Sweet Potatoes - For Serving

Now we will see the main properties of sweet potatoes for health and fitness.

1 - Supporting Role in muscle mass

The sweet potato is one of the favorite foods of the athletes and bodybuilders along with rice, potatoes, oats and pasta. All rich in carbohydrates, which are sources of energy to power the workout.

The sweet potato fiber and also contains potassium. The fibers are essential to help control appetite, burn fat, maintain healthy digestion and rebuild muscles. Potassium, in turn, is a mineral that plays a large role in muscle control, electrolyte balance and nerve functions. Athletes and others involved in intense training often need more potassium than a sedentary person.

Bodybuilders usually prefer eating sweet potatoes instead of white potatoes because their carbohydrates are consumed more slowly during digestion, keeping the energy level for longer. Another difference is that white potatoes have glycemic index slightly higher and therefore trigger an increased release of insulin. Although training is over the desired increase insulin, one tries to avoid a peak in its elevation at other times of the day. 

nutritional comparison between potatoes and sweet potato:

(For a 200 gram portion of each potato)

English potato 

  • 188 calories
  • Carbohydrate 42 g
  • Fibers 4 g
  • Sugars 3 g
  • Glycemic Index 82
  • Protein 4 g

Sweet potato

  • 180 calories
  • Carbohydrate 41 g
  • Fibers 6 g
  • Sugars 13g
  • Glycemic Index 70
  • Protein 4 g

2 - Helps you lose weight

According to Shana Maleeff, fitness expert and American nutritionist, "Sweet potatoes are a great source of dietary fiber that help to reduce blood sugar, insulin spikes, to reduce belly fat." Maleeff suggests that the day day sweet potato is used to replace potato salad, fries or mashed potato mashed potatoes yet.

Other benefits of sweet potatoes relating to weight loss are:

  • It has a low rate of calories;
  • Average glycemic index;
  • It is rich in fibers;
  • It potassium source.

As food of this type are absorbed more slowly, they remain in the digestive tract for longer - so are called slow carbohydrates. They help control appetite and hunger signals, which helps to control weight.

nourishing soup of sweet potatoes

This soup is perfect as a main dish to stave off hunger on the coldest days or as input for a more fine dining. A good dose of carbohydrates and protein to ensure healthy meal and satisfying! .

ingredients 

  • 1 tablespoon olive oil soup
  • 1 medium onion minced
  • 1 small crushed garlic clove
  • 1 chicken bouillon tablet
  • 1 sweet potato average diced
  • 4 medium carrots peeled and sliced
  • 1 red pepper peeled and sliced
  • 1 tablespoon grated ginger
  • 1/4 cup nonfat Greek yogurt
  • Coriander to taste

Way of preparing

Heat the oil and fry the garlic and onion. Add two cups of water and chicken stock and bring to a boil. Add the sweet potatoes, carrots, peppers and ginger and cook for 15 minutes over low heat.

Let cool, remove the pieces of vegetables with a slotted spoon and mix them in a blender to form a paste. Put the mixture back into the pan and return to low heat for another 15 minutes. In the last minute add the yogurt and mix well. Serve immediately sprinkling each serving with cilantro.

3- powerful antioxidant

The sweet potato is a handy source of powerful antioxidant compounds essential for our health like beta carotene and vitamin A. These compounds are potent natural antioxidants and are the sweet potatoes at higher values ​​than in any other root. Vitamin A is necessary to maintain the integrity of the mucous membranes of the skin of the human body. It is also a vital nutrient for healthy vision. The purple tones, yellow and orange of different species of sweet potato indicate the presence of beta-carotene, a pigment that turns into vitamin A to be absorbed in the current sanguínea.Estudos have shown that the consumption of natural vegetables and fruits rich in antioxidants help protect against lung cancer and oral cavity.

4 - benefits skin health

When people seek to know for serving sweet potatoes do not realize the benefits to the skin. When the sweet potato consumption is associated with skin health, just think of eating it to get the benefits of vitamin A, which helps protect against sun damage, and vitamins C and E, because they stimulate the production of collagen . But its benefits and ways to use sweet potatoes to the skin does not stop there.

Some ways to use sweet potatoes for beauty and skin health:

- To treat oily skin

Boil a sweet potato, let cool and then mash well. Add a tablespoon of honey and two tablespoons of lemon tea and spread on his face. Leave the mask to act for 20 to 30 minutes and wash your face.

- To improve skin texture

The water in which the sweet potato is boiled remains full of nutrients that can invigorate and cleanse the skin. Rather than discard it, let it cool and store tightly capped in refrigerator. Apply it daily on the skin as a tonic. It will help to make a deep cleansing the pores and soothe the skin.

- For cracked heels

The water in which the cooked sweet potatoes used to make a foot bath to treat dry skin and cracked heels. Soak your feet in warm water and still see the outcome.

- To treat dark circles

Place a slice of sweet baked potato in each eye to treat swelling and dark color of dark circles. Anthocyanin present in the plant helps in reducing the pigmentation and has anti-inflammatory properties that will rid the eye dark circles, wrinkles and swelling.

- To prevent premature aging

Make a rejuvenating mask using the following ingredients: A well-cooked sweet potatoes, a spoon of honey, a tablespoon of milk and a teaspoon of ginger juice (grate the ginger strain the juice). Mix all ingredients to a paste. Apply the mask on the face and neck previously cleaned. Let stand 20-25 minutes and rinse with warm water. The mask will leave your skin fresh, hydrated and prevent premature aging. If you do not use any mask, put it in a tightly covered jar and keep in the refrigerator for up to three days.

-To moisturize the skin

Make a scrub that does not dry the skin. Blend together half a cup of cooked sweet potatoes, oatmeal one tablespoon and a teaspoon of plain yogurt. The ideal to get a thicker folder. Spread the skin and do a slow massage with circular movements. Wash with warm water and use your daily moisturizing.

5 - Improve the health of hair

Sweet potato is a food abundant in vitamin A and beta carotene, and building nutrients to promote hair growth. It can also be used as a treatment mask to hydrate and restore the natural shine to the hair.

Mask for dry hair

ingredients:

  • 1 large sweet potato cooked through
  • D yogurt 1 cup
  • 1 tablespoon of honey
  • 1 tablespoon olive oil or almond soup.

Mix all ingredients until smooth mixture, apply to the extent of the wires and leave it for 20 minutes. If hair is very dry, add two tablespoons of coconut oil to the ingredients of soup.

6 - Regulates blood sugar levels

Although the sweet potato is rich in starch is converted into sugar during the digestive process, it can potentially improve blood sugar regulation, even in people with type two diabetes. Research has shown that the content of dietary fibers present in sweet potatoes gives you an advantage in terms of regulating blood sugar, as they help to balance the pace of digestion.

In addition, recent research has also shown that sweet potato extracts can significantly increase levels of a regulatory hormone insulin metabolism in people with type two diabetes, adiponectin. People with poorly controlled insulin metabolism tend to have lower levels of the hormone in question than non-diabetic people.

7 - Preventing cancer

Research has pointed to new benefits of sweet potatoes that can be related to the prevention of some cancers. E. among young men, diets rich in beta carotene, concentrated substance in sweet potatoes, may have a protective role against prostate cancer. According to a study conducted by the department of nutrition and public health school at Harvard in the United States, beta carotene also proved effective against the formation of cervical cancer in Japanese women.

Other studies have also suggested that beta-carotene may reduce the risk of breast cancer in women who are premenopausal and ovarian cancer in women after menopause.

8 - benefits heart health

Sweet potatoes are a great source of vitamins B6. This vitamin serves, among other functions, to reduce homocysteine ​​in the body, an amino acid found in high quantities in plasma, indicating the propensity to vascular degenerative diseases like infarction. The sweet potato Potassium also reduces blood pressure, maintaining the fluid balance to help regulate the heartbeat.

9 - Help to control stress

This is one of the benefits of unknown but interesting sweet potatoes. The sweet potato is a good source of magnesium, known as anti-stress mineral. It promotes relaxation, calm and good humor, as well as the health of the arteries, blood, bones, muscles and nerves.

References:

  1. Chang, Wen-Hsin et al. "Effect of purple sweet potato leaves consumption on exercise-induced oxidative stress and IL-6 levels and HSP72." Journal of Applied Physiology 109.6 (2010): 1710-1715.
  2. Choi, Jae Ho, et al. "Hepatoprotective effects of an anthocyanin fraction from purple-fleshed sweet potato against acetaminophen-induced liver damage in mice." Journal of Medicinal Food 12.2 (2009): 320-326.
  3. Han, Kyu-Ho et al. "Effects of anthocyanin-rich purple potato flakes on antioxidant status in F344 rats fed a cholesterol-rich diet." British journal of nutrition 98.05 (2007): 914-921.
  4. Mei Xin, Tai-Hua Mu, and Jun-Juan Han. "Composition and physicochemical properties of dietary fiber extracted from residues of 10 varieties of sweet potato by the sieving method." Journal of agricultural and food chemistry 58.12 (2010): 7305-7310.
  5. Philpott, Martin, et al. "Anthocyanidin-containing compounds Occur in the periderm cell walls of the storage roots of sweet potato (Ipomoea batatas)." Journal of plant physiology 166.10 (2009): 1112-1117.
  6. Wang, Yong-Jian, et al. "Purple sweet potato color Suppresses lipopolysaccharide-induced acute inflammatory response in mouse brain." Neurochemistry International 56.3 (2010): 424-430.
  7. Zhang, Zi-Feng, et al. "Purple sweet potato color attenuates oxidative stress and inflammatory response induced by D-galactose in mouse liver." Food and chemical toxicology 47.2 (2009): 496-501.
  8. The World's Healthiest Foods.
  9. Live Science.

Did you know all these benefits of sweet potatoes for health and fitness? Now that you know the properties and know what it is for sweet potatoes intended to replace the potatoes? Comment below!