Basic information about the article
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Sweet potato, or as it is often called “sweet potato”, is a perennial tuber-bearing plant with creeping stems, the Bindweed family. The homeland of the sweet potato is South America. In many European and Asian countries, this vegetable crop is used in the same way as ordinary potatoes in our country. However, the similarity between them is only external, while the taste, value, composition and calorie content of root crops differ.
Sweet potato tubers are thickened lateral roots of a creeping vine with edible pulp. The weight of one vegetable can be from 0.2 to 3 kg. The variety of the variety determines its color and taste: it can taste like banana, melon, chestnut, zucchini, walnut and even pumpkin. This makes the sweet potato one of the most unique vegetables used in cooking. It is consumed both as a raw tuber and as a sweetish puree. It pairs perfectly with many different seasonings and spices.
But the main advantage of sweet potato is its nutritional value. Sweet potatoes are an excellent source of fiber, vitamins and minerals.
One serving (200 grams) of baked sweet potato with skin contains:
- 180 calories
- 41.4 grams of carbohydrates
- 4 grams of protein
- 0.3 grams of fat
- 6.6 grams of fiber
- Vitamin A: 769% DV
- Vitamin C: 65% DV
- Manganese: 50% DV
- Vitamin B6: 29% DV
- Potassium: 27% DV
- Pantothenic Acid: 18% DV
- Copper: 16% DV
- Niacin: 15% DV
Sweet potatoes fight inflammation
Sweet potatoes, especially the orange and purple varieties, are rich in antioxidants that protect our body from the harmful effects of free radicals.
Free radicals are unstable molecules that can damage DNA cells and cause inflammation in the body.
Free radical damage to cells is directly linked to chronic diseases such as cancer and cardiovascular disease.
Anthocyanins, a group of antioxidants found in purple sweet potatoes, have been found to slow the growth of certain types of cancer cells, including bladder, colon, stomach, and breast cancers.
Sweet potato improves digestion
The vegetable contains fiber and antioxidants that improve bowel function and promote the growth of beneficial bacteria, including some types of Bifidobacterium and Lactobacillus. Fiber is responsible for the digestibility of products, removes toxins, speeds up metabolism and helps the gastrointestinal tract cope with its functions faster. It facilitates the work of the digestive tract, and gives us long-term saturation, which means it contributes to weight loss.
Sweet potato improves eyesight and skin condition
Sweet potatoes are incredibly rich in beta-carotene, which is responsible for the health of our eyes. It is he who gives the vegetable such a bright orange color.
Beta-carotene is converted into vitamin A in our body. Vitamin A deficiency can lead to a special type of blindness known as xerophthalmia (dryness of the cornea and conjunctiva of the eye due to impaired tearing). Therefore, to improve vision, doctors recommend including sweet potatoes in your diet.
In addition, vitamin A in sweet potato acts as an antioxidant that stimulates collagen production. Therefore, eating “sweet potatoes” is a tasty and inexpensive way to prolong the youth and health of our skin, make it more elastic and radiant.
Sweet potato improves brain function and stabilizes the nervous system
The use of purple sweet potato has a positive effect on brain function. Animal studies have shown that the anthocyanins found in sweet potatoes may protect the brain, reduce inflammation, and prevent free radical damage. Tubers contain potassium, which is indispensable for stress, depression and insomnia. Potassium stabilizes the functioning of the nervous system, so the inclusion of a vegetable in the diet can not only improve brain function, but also reduce the risk of mental disorders.
Sweet potato strengthens the walls of blood vessels and normalizes blood pressure
Due to the high content of fiber, carotenoids and B vitamins, sweet potatoes can reduce the level of bad cholesterol in the blood. Vitamin C in the composition of the vegetable helps to strengthen the walls of blood vessels, stabilize blood pressure indicators. Therefore, experts recommend including the root crop in your diet for people suffering from diseases of the cardiovascular system.
How delicious to cook sweet potato?
As you can see, sweet potato is not only a very tasty vegetable, but also incredibly healthy. It’s not hard to include it in your diet. The root vegetable can be used with or without the skin, and the tubers can be baked, boiled, fried, steamed, or mashed.
A simple and delicious recipe for baked sweet potato:
Wash the tubers thoroughly and pierce the peel with a fork in several places. Bake for 40-50 minutes at a temperature of 205 degrees, check the readiness with a fork (it should stick easily). Then cut the sweet potato lengthwise and put a tablespoon of butter inside. Salt and add spices to taste.
Do not deny yourself the pleasure and be sure to try to include this healthy vegetable in your diet.
Source: Hellomagazine
Benjamin Smith is a fashion journalist and author at Gossipify, known for his coverage of the latest fashion trends and industry insights. He writes about clothing, shoes, accessories, and runway shows, providing in-depth analysis and unique perspectives. He’s respected for his ability to spot emerging designers and trends, and for providing practical fashion advice to readers.
