The benefits of sweet potatoes

What is a Yemeni carrot, a sweet potato

Yemeni carrots or sweet potatoes (in English: Ipomoea batatas) are nutritious and delicious root vegetables, containing vitamins and nutrients that make them a great addition to many delicious items, and enhance them with the benefits of grilled, boiled, or even raw sweet potatoes.

Sweet potatoes are not like regular white potatoes. White potatoes are in the nightshade family, which also includes tomatoes, eggplant, and hot peppers.

The roots are the edible part of sweet potatoes, while white potatoes, the used part is the tubers, not the roots. Compared to white potatoes, sweet potatoes contain more natural sugar and fewer calories.

Although orange is the dominant color of sweet potatoes, they are also found in white, yellow, pink, and purple, and with that difference in colors, sweet potatoes in orange and yellow are the most containing vitamin A, in contrast, purple sweet potatoes are rich in antioxidants. oxidation.

Sweet potato nutritional value

Sweet potatoes contain a high percentage of water, and are almost fat-free, and carbohydrates and proteins are among the main components of sweet potatoes.

Sweet potatoes contain many vitamins, such as vitamin C, vitamin B6, vitamin E, folic acid, thiamine, and riboflavin. In addition, sweet potatoes contain a percentage of minerals, such as potassium, calcium, phosphorus, magnesium, iron, and zinc. The orange color of sweet potatoes is due to the antioxidant it contains, called beta-carotene.

Each 100 gm of sweet potato contains 86 calories, and the nutritional value is as follows:

Fat 0.1 g

Sodium 55 mg

Potassium 337 mg

Carbohydrates 20 g

1.6g protein

Vitamin A 286%

Calcium 0.03%

Vitamin C 4%

iron 3%

Magnesium 6%

The nutritional value of a boiled sweet potato without skin is 27 grams of carbohydrates. And starches, which make up 53% of the carbohydrate content.

Simple sugars such as glucose, fructose, sucrose, and maltose make up 32% of the carbohydrate content.

There are many health benefits of sweet potatoes, like any kind of vegetables and fruits. Learn in the following lines about the benefits of Yemeni carrots, known as sweet potatoes.

Benefits of sweet potatoes for diabetics

The percentage of sugar in sweet potatoes is low according to the glycemic index, as one of the benefits of sweet potatoes for diabetes is that it prevents diabetes patients from having a sharp drop in blood sugar level, or cell resistance to insulin.

One of the benefits of sweet potatoes for diabetics is that they contain a large percentage of fiber. It was found that type 1 diabetics who eat a diet full of fiber have low blood sugar, and fiber also improves the level of sugar and insulin in the blood with type 2 diabetics. One medium sweet potato, with its skin on, has 6 grams of fiber.

Benefits of sweet potatoes for blood pressure

The benefits of yams for pressure lie in the fact that each one medium-sized sweet potato contains 542 mg of potassium and about 6% of magnesium, both of which are necessary to fight high blood pressure, thus reducing the chances of developing cardiovascular diseases.

It is known that potassium helps maintain normal levels of blood pressure, and works to reduce blood pressure, as it helps to get rid of excess sodium in the body that often causes high blood pressure.

For more: The most important symptoms of acute and simple potassium deficiency

Benefits of sweet potatoes for cancer

Purple sweet potatoes have a greater ability to reduce the growth of cancer cells than orange-colored potatoes. Beta-carotene, which is present in a large amount in sweet potatoes, prevents or reduces the incidence of breast cancer and ovarian cancer in premenopausal women.

Vitamin C in sweet potatoes also helps fight many cancers, such as colon cancer, kidney cancer, bowel cancer, and many other cancers. The high content of plant anthocyanins is believed to be the reason behind the anti-cancer activity of sweet potatoes.

Also read: Foods that reduce the incidence of cancer

The benefits of sweet potatoes for the stomach

One of the benefits of sweet potatoes for the stomach is that they have a calming effect on the stomach and intestines, as vitamins B6, vitamin C, beta-carotene, and minerals, such as potassium and calcium, are all very effective in treating stomach ulcers.

In addition to the role of sweet potato fiber in preventing constipation and acid formation in the stomach, which reduces the chances of ulcers. The anti-inflammatory properties of sweet potatoes also help soothe the pain and inflammation of stomach ulcers.

One of the benefits of sweet potatoes is that they help a lot in improving the digestion process, because they contain a large amount of fiber, which reduces constipation and helps regular bowel movement in the body.

Benefits of sweet potatoes for diet

Eating more amounts of fiber has always been closely linked to lower body weight, so relying on sweet potatoes as part of a weight loss diet is a good idea, as sweet potatoes contain a high percentage of soluble and fermentable fibers, such as pectin.

Pectin helps to enhance the feeling of satiety by increasing the activity of satiety hormones in the body, and thus controlling the intake of more food, which is one of the most important factors helping in the weight loss plan, which explains the association of Yemeni carrots and diet to a large extent.

Also read: Secrets and aesthetic benefits of potatoes for skin and hair

Benefits of sweet potatoes for sex

Consuming a lot of iron from various plant sources helps women at childbearing age to enhance their fertility, as it greatly improves the ovulation process, and here lies the benefits of sweet potatoes for sex for women.

The benefits of sweet potatoes for women also lie in the transformation of beta-carotene present in sweet potatoes into vitamin A inside the liver, which is very necessary in the manufacture of hormones during pregnancy and lactation, as it was found that vitamin A plays a key role in improving the reproductive performance of women.

The benefits of sweet potatoes to reduce inflammation

Sweet potatoes contain a large amount of vitamins, most of which have strong anti-inflammatory properties. For example, sweet potatoes contain a substance called choline, which is highly resistant to infections, in addition to helping regulate various body functions, such as sleep, muscle movement, and learning. and memory.

Purple sweet potatoes in particular contain anthocyanins, which have been shown to significantly help prevent inflammation and reduce the proliferation of cancer cells. Vitamins such as vitamin C, beta-carotene, and magnesium in sweet potatoes also help reduce internal and external inflammation.

The benefits of sweet potatoes to boost immunity

Including sweet potatoes in the diet helps to strengthen the immune system, because it contains powerful antioxidants, such as beta-carotene, vitamins, such as vitamin C and vitamin B, and minerals, such as iron and phosphorus.

The benefits of sweet potatoes for eyesight and vision

Vitamin A deficiency can cause significant damage to the eye, such as night blindness, total blindness, corneal dryness, and retinal deformity. Therefore, eating Yemeni carrots is very beneficial for eye health, due to its high content of vitamin A, which has been shown to be essential in the formation of responsible pigments. About the absorption of light, in addition to its importance in maintaining the proper structure of the retina. Vitamins, such as vitamin C and vitamin E, also help fight vision problems.