5 reasons why sweet potatoes are a superfood

With outstanding benefits, sweet potatoes are not only a delicious dish but also a "super food" that supports health and beauty.

Eating sweet potatoes not only offers health benefits but also improves skin complexion. (Source: Pixabay)

According to Dr. Huynh Tan Vu, a specialist in Traditional Medicine and lecturer at the Ho Chi Minh City University of Medicine and Pharmacy, sweet potatoes are not only a familiar food but also offer many outstanding health benefits.

Sweet potatoes are rich in nutrients essential for the body, so it is recommended to eat them more often.

Here are five main reasons why sweet potatoes are included in the list of "superfoods".

1. A rich source of nutrients for the body.

Sweet potatoes are rich in essential nutrients such as protein, sugar, lipids, phosphorus, calcium, iron, beta-carotene, vitamins B1, B2, C, PP, and linolenic acid. 500g of sweet potatoes provides approximately 635 kcal, with vitamin B1 and B2 levels 3 and 6 times higher, respectively, than rice.

In particular, sweet potatoes are rich in lysine, a nutrient often lacking in rice and wheat flour. One sweet potato (100g) provides double the daily requirement of vitamin A, one-third of the daily requirement of vitamin C, and 50mg of folic acid, supporting overall health.

2. Preventing cancer and improving gut health

Sweet potatoes contain beta-carotene, vitamin C, and folic acid—powerful antioxidants that help protect DNA and reduce the risk of cancer. Their high fiber content, comparable to a bowl of oatmeal, promotes bowel movements, preventing constipation and colorectal cancer.

The mucin and polysaccharides in sweet potatoes support blood vessel elasticity, "lubricate" the digestive and respiratory tracts and joints, and contribute to reducing the risk of atherosclerosis.

3. Supports cardiovascular health

With potassium, beta-carotene, folic acid, vitamin C, and B6, sweet potatoes help maintain heart function and stable blood pressure. Potassium balances fluids and electrolytes, while beta-carotene and vitamin C fight fat oxidation, preventing atherosclerosis.

Folic acid and vitamin B6 reduce cysteine ​​levels in the blood – a factor that damages arteries and increases the risk of cardiovascular disease, thus effectively protecting the cardiovascular system.

4. Supports weight loss and improves skin appearance.

Sweet potatoes have significantly fewer calories than rice, helping you feel full for longer without gaining weight, making them ideal for those looking to lose weight. The estrogen-like substances in sweet potatoes help maintain healthy skin and delay aging, leading many women to choose them as a beauty food.

In particular, purple-fleshed sweet potatoes are rich in anthocyanins, which have high antioxidant activity and enhance beauty benefits.

5. Balance acid-base levels and improve overall health.

As an alkaline food, sweet potatoes help maintain acid-base balance in the blood, improving overall health. The fiber absorbs water, helping to prevent constipation, while mucin ensures blood vessel elasticity and lubricates organs.

A single sweet potato provides up to 13,107 IU of beta-carotene, along with manganese, vitamin C, B6, potassium, and iron, helping to prevent health decline and boost immunity.

Note that people with impaired kidney function may have difficulty filtering, so they should limit their consumption of sweet potatoes. People with stomach ulcers or irritable bowel syndrome should not eat them on an empty stomach. Diabetic patients should only eat a small amount.

Source: https://baoquocte.vn/5-ly-do-giup-khoai-lang-tro-thanh-sieu-thuc-pham-331566.html