Benefits of Sweet Potato

Benefits of Sweet Potato

Variety For Body Health 
Sweet potato including a row of nutritious foods in the world. Sweet potatoes are able to meet the daily requirement of vitamin A and 400 percent, and contain lots of fiber and potassium (potash). These vegetables also contain more natural sugar than potatoes, but more overall nutrients with fewer calories.
Nutrients contained in sweet potatoes
Based on the USDA national nutrient database, one medium sweet potato (about 114 grams) provides 162 calories, 0 grams of fat, 37 grams of carbohydrates (including 6 grams of fiber and 12 grams of sugar), and 3.6 grams of protein.
One medium sweet potato delivers more than 100 percent of the daily requirement of vitamin A, and 37% vitamin C, 16% vitamin B6, pantothenic acid 10%, 15% potassium, and 28% manganese. Sweet potatoes also contain a number of small levels of calcium, iron, magnesium, phosphorus, zinc, vitamin E, thiamin, riboflavin, and folic acid.
Sweet potato is a source of beta-carotene, a powerful antioxidant that is known to give an orange color in vegetables and fruits, which will eventually be converted into vitamin A in the body. Consuming foods rich in beta-carotene may reduce the risk of developing certain types of cancer, offer protection against asthma and heart disease, as well as delaying the aging and degeneration of the body.
The skin of the sweet potato also contains a number of essential nutrients such as fiber, potassium, and quercetin. So do not discard the skin, eat sweet potatoes with the skin in order to gain greater health benefits. 
The health benefits that can be given yams
Eating fruits and vegetables of all kinds that there has long been associated with a reduced risk of many adverse health conditions. Many studies have shown that increased consumption of plant foods such as sweet potatoes can reduce the risk of obesity, diabetes, heart disease and overall mortality as well as make the skin healthier, increase energy, and lose weight overall.
Improving Blood Sugar Levels Diabetes 
Sweet potatoes are considered as foods with a low glycemic index scale, and recent research shows that these vegetables may reduce episodes of low blood sugar and insulin resistance in diabetics. The fiber in sweet potatoes can also make a big difference. Several studies have shown that patients with type 1 diabetes who eat high-fiber foods have a low blood glucose levels. While people with type 2 diabetes experienced improvements in blood sugar levels, lipids, and insulin. A medium sweet potato provides about 6 grams of fiber (including the skin).

Lowers Risk of Death 
Maintaining sodium intake as low as possible is very important to lower blood pressure. But on the other hand, increasing potassium intake is also equally important. Based on the National Health and Nutrition Examination Survey, only less than 2% of adults in the United States who have met the needs of the recommended daily intake of potassium (4700 mg). A medium sweet potato provides 542 milligrams of potassium. High potassium intake was associated with a decreased risk of death by 20% of all causes.
Helps Prevent Cancer 
Among young men, foods rich in beta-carotene may play a protective role against prostate cancer, according to a study conducted by the Harvard School of Public Health's Department of Nutrition. Beta-carotene has also been proven to prevent or inhibit the development of colon cancer in men in Japan.
Promoting Digestive Health 
Thanks to the high fiber content, sweet potatoes helps to prevent constipation and improve digestive tract health.
Help Increase Fertility 
For women of childbearing age, to consume more iron from plant sources is considered good for increasing fertility, according to the Harvard Medical School, Harvard Health Publications. Vitamin A in sweet potatoes (consumed as beta-carotene was converted to vitamin A in the body) is also important during pregnancy and breastfeeding for hormone synthesis.
Help Boost Immunity 
Foods such as sweet potatoes are high in vitamin C and beta-carotene can boost the immune system of combining the strengths of both nutrients.
Helps Reduce Inflammation 
Choline is a nutrient that is essential and versatile in sweet potatoes. These nutrients help improve the quality of sleep, muscle movement, learning, and memory. Choline also helps maintain the structure of cell membranes, helping the loaded impulse transmission, helps the absorption of fat, and reduce inflammation.
In a study published by the Journal of Medicinal Food, purple sweet potato extract is known to have anti-inflammatory effects and antilipogenic and free radicals.
Supports Eye Health 
According to experts, lack of vitamin A causes the outer segments of photoreceptors in the eye got worse and damaging normal vision. To correct the condition, required a high intake of vitamin A by consuming foods that contain these vitamins and foods high in beta-carotene. For additional information, vitamins C and E in sweet potatoes has been shown to support eye health and prevent degenerative damage.