Benefits of Sweet Potato

The people in Malaysia are very much familiar with sweet potato, but they may be unfamiliar with how good this particular food actually is. For the most part, many people tend to consider sweet potato to be nothing short of a superfood with what it has to offer for us. But most certainly, the trend of this particular food in Malaysia is truly on a rise. It is well known that these potatoes are sweet, starchy root vegetables that are commonly grown worldwide. They also tend to come in a variety of different sizes and colors, which includes orange, white, and even purple. And they are rich in vitamins, minerals, antioxidants, and as well as fiber. Not to mention, they will provide you with a number of health benefits and are also relatively easy to be added into your diet. In this article, we will be taking a look at a few surprising health benefits that the sweet potatoes will provide you with!

SWEET POTATOES ARE HIGHLY NUTRITIOUS
Sweet potatoes are well known to be a great source of fiber, vitamins, and also minerals. Just one cup or 200 grams of baked sweet potato with skin will provide you with 180 calories, 41.4 grams of carbs, 4 grams of protein, 0.3 grams of fat, 6.6 grams of fiber, 769% of the Daily Value (DV) of vitamin A, 65% of the DV of vitamin C, 50% of the DV of manganese, 29% of the DV of vitamin B6, 27% of the DV of potassium, 18% of the DV of pantothenic acid, 16% of the DV of copper and 15% of the DV of niacin.

In addition, sweet potatoes, especially the ones in the orange and purple varieties are also much richer in antioxidants that will protect your body from free radicals. For the ones that do not know this, free radicals are those unstable molecules that can possibly damage the DNA and also potentially trigger inflammation. The free radical damage has also been linked to several chronic illnesses such as cancer, heart disease, and as well as aging. Therefore, consuming antioxidant rich foods is always a good thing for your health.

SWEET POTATOES PROMOTE GUT HEALTH
Both the fiber and the antioxidants which are found in sweet potatoes are beneficial for your gut health. Sweet potatoes tend to contain two types of fiber, which is soluble and insoluble. Your body is not able to digest either type. Therefore, the fiber will stay within your digestive tract and it will provide a variety of gut related health benefits. Certain types of soluble fiber which are known as viscous fibers, will absorb water and then soften your stool. On the other hand, non viscous, insoluble fibers do not absorb water and instead will add bulk. Certain types of soluble and insoluble fibers can also be fermented by the bacteria present in your colon, which creates a compound called short chain fatty acids that will fuel the cells of your intestinal lining and also keep them healthy and strong.

Fiber rich diets that contain 20 to 33 grams per day have been connected to a lowered risk of developing colon cancer and also better and regular bowel movements. The antioxidants which are found in the sweet potatoes will also provide you with gut benefits as well. Test tube studies over the years have found out that the antioxidants present in the purple sweet potatoes will promote the growth of healthy gut bacteria, which includes certain Bifidobacterium and Lactobacillus species. Larger amounts of these types of bacteria within the intestines are also associated with improved gut health and a lowered risk of developing conditions such as irritable bowel syndrome (IBS) and as well as infectious diarrhea.

SWEET POTATOES MAY CARRY CANCER FIGHTING PROPERTIES
Sweet potatoes tend to offer various antioxidants, which can potentially help to protect your body against certain types of cancers. Anthocyanins which is a group of antioxidants that is found in purple sweet potatoes, have been found to slow down the growth of certain types of cancer cells in test tube studies, which also includes those of the bladder, colon, stomach, and also breast. Similarly, mice that were fed with diets rich in purple sweet potatoes showed a lowered rates of early stage colon cancer, which suggested that the anthocyanins present in the potatoes may carry a protective effect. The extracts of orange sweet potatoes and also sweet potato peels have also been found to contain anti cancer properties in other test tube studies. But however, studies have yet to test these particular effects in humans.

SWEET POTATOES SUPPORTS HEALTHY VISION
Sweet potatoes are also incredibly rich in beta carotene, which is the antioxidant responsible for the vegetable’s bright and vibrant orange color. As a matter of fact, just one cup or 200 grams of baked orange sweet potato with its skin will provide you with more than seven times the amount of beta carotene that the average adult needs on a daily basis. Beta carotene is also converted to vitamin A in your body and is used to form light detecting receptors which are inside your eyes. Severe vitamin A deficiency is a major concern in the developing countries and may also lead to a rare type of blindness known as xerophthalmia. By eating foods which are rich in beta carotene, such as the orange fleshed sweet potatoes, it may help prevent this particular condition. Purple sweet potatoes also seem to carry some vision related benefits. Test tube studies have also found out that the anthocyanins that they provide may possibly protect your eye cells from damage, which may prove to be significant to your overall eye health.

SWEET POTATOES MAY ENHANCE BRAIN FUNCTION
It has also been shown that by consuming purple sweet potatoes, it may improve brain function. Animal studies have found out that the anthocyanins present in the purple sweet potatoes can potentially protect your brain by reducing the inflammation and also by preventing the damages that occur from free radical. Supplementing with anthocyanin rich sweet potato extract has also been linked to improving learning and memory in mice, which is possibly due to its antioxidant properties. No studies have been carried out in order to test these effects in humans, but in general, the diets which are rich in fruits, vegetables, and as well as antioxidants are commonly associated with a 13% lower risk of going through mental decline and even dementia.

SWEET POTATOES MAY SUPPORT YOUR IMMUNE SYSTEM
The orange fleshed sweet potatoes are one of if not the richest natural source of beta carotene, which is a plant based compound that is then converted to vitamin A in your body. Vitamin A is critical to a healthy immune system, and low blood levels has also been linked to a reduction in the immunity. It is also a key to maintaining healthy mucous membranes, for the most part in the lining of your gut. The gut is mainly where your body is exposed to a number of potential disease causing pathogens.

Therefore, having a gut is very much an important part of a healthy immune system. Studies have also shown us that by having vitamin A deficiency, it will increase the gut inflammation and it also reduces the ability of your immune system to respond properly to these types of potential threats. No studies have been conducted in order to determine whether sweet potatoes, in particular, tend to carry an effect on immunity, but by consuming them regularly it can possibly help you with preventing vitamin A deficiency.

SWEET POTATOES CAN BOOST FERTILITY
The high doses of Vitamin A found in sweet potatoes makes the vegetable ideal for consumption by the women of childbearing age in order to enhance their fertility. Studies on animal models have shown us that Vitamin A tends to play an integral role in elevating reproductive performance. Research has also shown us that a deficiency in Vitamin A may lead to secondary infertility in the women of childbearing age. Sweet potatoes also contain a healthy dose of iron, which is a very important mineral in order to promote fertility in the women of childbearing age.

Studies have indicated that anaemia, or iron deficiency, is a common cause of infertility among women. These reports have also shown us that treating the iron deficiency by increasing dietary intake of iron will commonly result in the women being able to conceive a few months to a year after undergoing the treatment. Other studies have also found out that an increase in dietary iron intake will reduce the risk of developing ovulatory infertility.

Thank you.