Packed with nature's goodness, sweet potatoes fit into every kind of dish - from curries to soups and more.
Whether you are craving some fries, some comforting soup or stew, or some other savory items - sweet potatoes have always got you covered! These are as versatile as your regular potatoes but with better taste as well as nutrition profile. And that's why both doctors and nutritionists recommend everyone to consume sweet potatoes every day.
Today, we will explore the nutrition content, health perks, and some easy-to-prepare recipes of these root vegetables.
Sweet potatoes are a nutritional powerhouse in the truest sense of the term. A 100-gram serving contains:
Protein: 1.6 gm
Fat: 0.1 gm
Carbohydrates: 20.1 gm
Fiber: 3 gm
Vitamin A: 835% DV
Vitamin C: 37% DV
Vitamin B6: 10% DV
Copper: 10% DV
Manganese: 10% DV
Potassium: 8% DV
There are plenty of reasons to love the humble sweet potato. https://t.co/OrVCy3CzY8 pic.twitter.com/TlvUkBj4dZ
— WebMD (@WebMD) October 31, 2024
Credit: WebMD
Besides, they also contain zinc, iron, and vitamin B-3 along with lots of antioxidants (especially carotenoids and anthocyanins). Also, the list includes various phytochemicals as well.
Studies have found that those who consume these root vegetables every day tend to be healthier than those who don't. And there's enough reason behind that.
Game-Changer for Gut: Sweet potatoes are an excellent source of both soluble and insoluble fiber. They work as probiotics in the body, which means they help boost the production of healthy bacteria in the gut. On the other hand, they support the intestinal barrier, improving the overall functions of your gut significantly. The high amounts of antioxidants also reduce your risk of developing various gut issues.
Happier Heart: The fiber present in sweet potatoes not only helps in digestion but also aids in your heart health. Also, packed with potassium, these vegetables bring down blood pressure levels as well as LDL (bad) cholesterol - which is crucial for maintaining good heart health. Moreover, there are several anti-inflammatory properties that help in the same as well.
According to a 2019 study, regular consumption of sweet potatoes may reduce one's risk of cardiovascular diseases by 37%.
Immunity Improved: One medium-sized sweet potato provides your body with more than 100% of your daily vitamin A requirements. And as research has confirmed, vitamin A is one of the most crucial components of a good immune system. Besides, vitamin C is also abundantly present in sweet potatoes, which boosts immunity by promoting white blood cell production. Also, there are several phytochemicals (such as carotenoids, tannins, and tocopherols) that help your body fight various issues.
But wait, the list doesn't end here. Apart from these, sweet potatoes also manage diabetes, improve vision, enhance brain functions, aid in weight loss, and promote skin & hair health.
Now, let's come to the most important part: how to enjoy this super nutritious food. Well, you certainly don't need to worry much!
For the easiest option, try mashed sweet potatoes which go well with steamed rice. Also, you can bake it (with salt, pepper, and olive oil) in an air fryer, and serve it as a snack item. Another easy yet satisfying option is sweet potato bisque, made with ginger, garlic, and chipotle peppers. And for a savory snack, make them into fries or chips that can anytime replace all those store-bought items.
Well, sweet potatoes are not only sweet to your taste buds but also to your entire body. Hence, do incorporate them into your diet and enjoy the benefits!
