Sweet Potato Or Sweet Potato: Properties And Benefits
Did you know that the sweet potato is a food that has different nutritional properties? If you are also in the habit of consuming it, you will be pleased to know that in addition to having a pleasant taste, it has several health benefits.
This tuber is known by several names: sweet potato, American potato, batata. It is a plant of South American origin, which nowadays, however, is grown in most of the world. In addition, it is a nutritious and economical option.
Nutritional properties of the sweet potato
According to the study published in the Revista Iberoamericana de Tecnología Postcosecha , it is a food with a high nutritional value. It offers several substances useful for the human body, including:
- Dietary fibers: able to stimulate peristalsis.
- Carbon hydrates : especially in the form of starch, which degrades into simple sugars and is responsible for the sweet taste.
- Vitamins: precursors of vitamin A, complex B and vitamin C.
- Minerals: potassium, iron, manganese, magnesium.
- Phenolic compounds : together with other antioxidants that block free radicals, responsible for cellular aging.
What are the benefits of consuming sweet potatoes?
The human body needs to consume all the nutrients present in the sweet potato : if it fails to meet the daily needs of each of them, health can be affected. Let’s see how they can help us get better.
Promotes healing
Thanks to its vitamin C supply, sweet potato helps prevent bleeding and accelerates healing. Some studies indicate that the yellow sweet potato has been used since ancient times in the treatment of diseases associated with this nutrient. Its vitamin C content combines with that of beta-carotene which amplifies the action of fibroblasts.
Protects cardiovascular health
When consumed regularly and in the context of a balanced diet, sweet potato has a cardioprotective effect because it protects the heart and blood vessels. This is due to its vitamin B6 content, which helps prevent hardening of the arteries and other blood vessels.
In addition to this, thanks to its potassium intake, the consumption of sweet potato lowers blood pressure. This mineral has been shown to be positive for people with hypertension, exerting an effect opposite to that of sodium.
Hepatoprotector
Sweet potato anthocyanins protect the liver because they are able to prevent hemorrhages and cellular inflammation, and even cell necrosis or death of this organ.
The liver is an organ that performs a variety of metabolic functions. Anthocyanins are therefore essential to ensure that internal processes take place adequately.
Prevents the appearance of systemic inflammation
As has been said, the sweet potato has antioxidant substances, the function of which is to prevent cell damage caused by free radicals. This allows you to calm the inflammatory processes that occur within the body.
In relation to this aspect, a study published in the scientific journal Acta Médica Peruana indicates that these compounds could act as oncological protectors, reducing the development of breast, prostate, colon and skin cancer. All of these neoplasms are linked to chronic inflammation.
Improve digestion
Thanks to its soluble and insoluble dietary fiber content, sweet potato improves digestion. These components accelerate intestinal transit, avoiding constipation and associated symptoms.
In addition, the fibers reduce the intestinal absorption of cholesterol and have a notable satiating effect. In this way, they regulate the amount of sugar present in the blood, an aspect that is fundamental in food plans for people with diabetes and in the prevention of metabolic syndromes.
How can we cook it?
You can cook sweet potatoes in different ways: roast, mashed or added to omelettes and soups. These recipes allow you to get all the benefits that the sweet potato is able to offer. Here are 3 options you might like.
1. Chips: a healthy snack
Healthy sweet potato chips as a substitute for traditional French fries. To cook them, you will need: a washed sweet potato (it is not necessary to remove the peel), a teaspoon of oil, salt and spices. Follow the steps below:
- Cut the sweet potato into thin slices.
- Put them in a pan with a little oil and add salt, seasonings or spices of your choice.
- Bake them in the oven for 10 minutes. If you want them to become very crunchy, preheat the pan for 5 minutes.
2. Creamy velvety
If you are a lover of smoothies with a creamy texture, this is the perfect option for you. You can prepare it as a velvety base to which you can add other ingredients of your liking. You will need two peeled sweet potatoes, 1 tablespoon of seeds, water, salt and scallions to taste. The steps to follow are as follows:
- Boil the sweet potatoes without adding too much water: this way you don’t have to drain them. Cook until they become soft.
- Mash them with a fork, then add the seeds, chopped shallot, salt and seasonings. Blend everything together.
- The cream is ready to be consumed. If you prefer, however, you can add some cheese, eggs or some kind of meat.
3. Mashed sweet potato
A very simple idea is to consume this food in the form of puree, perfect to accompany meat dishes or other courses. For this you will need 1 large sweet potato, salt, 1 tablespoon of butter and spices. The preparation is as follows:
- Peel the sweet potato and boil it until it softens. You can also steam it.
- Mash it with a fork, add the salt, spices and butter.
- It is ready to be served.
Introduce the sweet potato in your diet to get all its benefits
Consuming this tuber offers several health benefits, which is why we recommend that you include it in your diet. It is a versatile food, suitable for preparing sweet and savory dishes.
On the other hand, don’t forget that you should have a healthy diet in general and lead an active life. As you progress through a treatment and prevention program, it will become easier and easier to include products like sweet potato in your routine.
