Should you eat sweet potatoes every day?

Nutritional content of sweet potatoes

The article on the Medlatec General Hospital website, with medical consultation from Dr. Duong Ngoc Van, states that according to scientists , sweet potatoes contain many nutrients and minerals beneficial to health. Therefore, you can add sweet potatoes to your daily diet. According to research, 100g of sweet potatoes contains the following notable nutrients:

• 90 calories.
• 20.7g of carbs.
• 2g of protein.
• 0.15g of fat.
• 3.3g of fiber.
• Vitamin A.
• Vitamin C.
• mRNA.
• Vitamin B6.
• Potassium.
• Pantothenic acid.
• Copper.
• Niacin.
• Magnesium

Orange and purple sweet potatoes are rich in beneficial antioxidants. Therefore, eating sweet potatoes regularly can help protect your body from free radicals (a cause of dangerous cancers).

Sweet potatoes are a nutritious food that is good for your health.

What are the benefits of sweet potatoes?

Eating sweet potatoes correctly will provide your body with the following benefits:

Supports gut health

Digestive problems and gut health can be significantly improved thanks to the fiber and antioxidants found in sweet potatoes. Sweet potatoes contain both soluble and insoluble fiber. Eating sweet potatoes can help increase fiber levels in the body and promote better digestion.

One of the benefits of sweet potatoes is preventing constipation. Thanks to soluble fiber (viscous fiber), it absorbs water well and makes your stool softer. Non-viscous fiber is insoluble and does not absorb water, so it forms a larger mass.

These types of fiber can also be fermented by colon bacteria. These bacteria can produce compounds called short-chain fatty acids, which provide essential energy for the cells lining the intestine. These compounds also help keep the intestinal lining cells healthy.

Sweet potatoes contain many unique proteins that are highly effective at fighting oxidation. Studies show that these proteins contain about one-third of the antioxidant activity of glutathione – a crucial component in the creation of antioxidants. These nutrients are extremely beneficial for gut health.

It has anti-cancer properties.

One of the benefits of sweet potatoes is their antioxidant properties. Sweet potatoes contain many different antioxidants, especially purple sweet potatoes, which are effective in fighting cancer.

The components in purple sweet potatoes may inhibit the growth of cancer cells, particularly those of the stomach, colon, breast, or bladder. The high concentration of anthocyanins, an antioxidant, in purple sweet potatoes explains their effectiveness against cancer cells.

Sweet potato extract has the potential to kill prostate cancer cells. It ensures that cancer cells cannot spread to other parts of the prostate gland.

Good for eye health.

Sweet potatoes are rich in vitamin A (in the form of beta-carotene), which can improve eyesight. This vitamin is crucial for the formation of light-absorbing pigments in the eye and for maintaining a proper retinal structure.

Eating sweet potatoes can help supplement a necessary amount of vitamin A, thereby preventing the formation of eye-related diseases and keeping eyes healthy. Some in-vitro studies have shown that anthocyanins in sweet potatoes can protect eye cells from damage. Of course, this active ingredient is also very important for protecting eye health.

Boost your immune system.

Sweet potatoes with orange skin contain a rich amount of beta-carotene. This is a plant-derived compound that can be converted into a form of vitamin in the body. Vitamin A is extremely important for the immune system. Low levels of vitamin A can weaken the immune system. Therefore, eating sweet potatoes to get vitamin A will help maintain healthy mucous membranes, especially the lining of the intestines.

Besides vitamin A, iron also plays a very important role in overall health. It participates in the production of both red and white blood cells. At the same time, vitamin A can combat stress and support immune function. Furthermore, this nutrient is involved in the metabolism of proteins in the body.

A healthy gut is crucial for boosting the immune system. A vitamin A deficiency increases the risk of inflammatory bowel disease, which in turn weakens the immune system. Therefore, regularly eating sweet potatoes can help increase the necessary amount of vitamin A.

Enhance brain function

One of the benefits of sweet potatoes is their ability to improve brain function. Scientists have conducted several studies on animals and shown that anthocyanins in purple sweet potatoes can reduce inflammation and prevent the harmful effects of free radicals. As a result, brain function is protected in the best possible way.

Anthocyanins are known to be excellent antioxidants. Therefore, eating sweet potatoes can significantly improve your concentration and memory.

Should you eat sweet potatoes every day?

According to VietNamNet, American nutritionist Natalie Rizzo explains that while eating sweet potatoes every day is certainly good for your health, there are many other nutritious vegetables you can enjoy. Rizzo said: "If you're eating more than one sweet potato a day, you should consider changing that to get a wider variety of nutrients."

Meanwhile, some other experts say that the high beta-carotene content in sweet potatoes can cause the skin to turn orange if eaten in excess.

Things to keep in mind when eating sweet potatoes

According to the Health & Life newspaper, Traditional Medicine Practitioner Tran Dang Tai - Vice Chairman of the Traditional Medicine Association of Thai Hoa Town, Nghe An Province - said that when eating sweet potatoes, you need to pay attention to the following:

Eating too much : Although sweet potatoes are good, you shouldn't eat too much of them. Eating too much will consume excessive amounts of oxidizing enzymes, producing large amounts of carbon dioxide in the intestines, leading to bloating and heartburn. Additionally, this substance can promote excessive gastric acid secretion, causing acid reflux.

Improper eating habits: For any healthy food, proper preparation methods are essential to maximize its nutritional value and benefits. The healthiest way to eat sweet potatoes is to boil or steam them, avoiding frying or adding sugar. This will be beneficial for your health.

This leads to consuming too many calories; moreover, sweet potatoes should not be mashed before eating, as this not only destroys the fiber they contain but also accelerates the rise in blood sugar levels.

Do not eat on an empty stomach: Sweet potatoes should not be eaten on an empty stomach because they contain tannins and pectin, which promote the secretion of stomach acid. Eating them on an empty stomach not only causes stomach acid problems but also damages the stomach lining.

Sweet potatoes with black spots: The appearance of black spots indicates that the sweet potatoes are contaminated with bacteria, causing liver poisoning. These toxins are not easily destroyed by baking or boiling. Therefore, you should absolutely not eat these contaminated sweet potatoes.

Eating sweet potatoes with the skin on: Because the skin of sweet potatoes contains many alkaline substances, it can affect the motility of the digestive system.

Ha An (Compiled)

Source: https://vtcnews.vn/co-nen-an-khoai-lang-moi-ngay-ar904109.html