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7 Benefits of Sweet Potato That Might Blow Your Mind

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7 Benefits of Sweet Potato That Might Blow Your Mind

When’s the last time you ate a sweet potato? As a healthy, starchy vegetable, sweet potatoes make a perfect addition to any meal. They also stand alone as a great snack with a little a bit of coconut oil and salt.

Sweet potatoes are part of the root vegetable family that includes beets, carrots, parsnip, turnip, rutabaga and others. A little known fact is that the yam which makes an appearance around autumn, is actually a type of sweet potato. Who knew? Now you have a conversation starter at your dinner party.

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Another added benefit is that unlike the regular potato, this veggie has a sweet flavor that satisfies a sweet tooth craving, but avoids the sugar crash that is often associated with processed sugar. Here are a few other ways that sweet potatoes are highly beneficial — and the reasons why you should add them to your plate.

They are rich in nutrients

Full of beta-carotene which is converted into vitamin A when it is consumed, this veggie is a wise choice for optimal health. A big, 180-gram sweet potato baked in the oven with its skin has 1,730 micrograms of vitamin A. (The daily requirement is only 900 micrograms for men and 700 micrograms or women.) Vitamin A is crucial for a well-balanced diet because it helps with the tasks of regulating, repairing and growth various systems within your body (for example the growth and repair of your bones).

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They help control diabetes

Sweet potatoes rank low on the glycemic index scale and current research suggests that they may have a chance at decreasing the frequency of low blood sugar and insulin resistance episodes that occur in people with diabetes. The high levels of fiber also assist with type 1 diabetics to  decrease blood glucose levels and individuals with type 2 diabetics could have more stable blood sugar, insulin and lipid levels. A single medium-sized sweet potato has about 6 grams of fiber with its skin still intact. According to the Institute of Medicine, men should have a daily amount of 25 grams of fiber a day and women around 38 grams.

They help regulate digestion

The high level of fiber that is present in sweet potatoes is ideal for promoting a healthy digestive system and prevents constipation. The presence of magnesium also aids in creating a smooth-running GI system.

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They help prevent stomach ulcers

Not only are sweet potatoes great for curing digestive issues, but they are also known to be an ideal preventative measure against stomach ulcers due to the presence of B-complex vitamins, beta carotene, vitamin C, calcium and potassium — all substances that have healing power when it comes to curing stomach ulcers.

They help prevent arthritis

The beta-carotene, zinc, magnesium and vitamin-B complex present in sweet potatoes are critical in battling arthritis. An added bonus is that if you boil sweet potatoes, the remaining water can be rubbed externally on joints to lessen the pain that is associated with this illness.

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They help prevent cancer

According to a study done by Harvard School of Public Health’s Department of Nutrition, it is beneficial for younger men to consume a diet high diet in beta-carotene, in order to possibly ward off prostate cancer. In a separate study, beta-carotene has been shown to display an inverse association with colon cancer.

They improve vision

Jill Koury, MD, a Duke University ophthalmologist, claims that Vitamin A deficiency is responsible for the deterioration of the outer portions of the eye’s photoreceptors, resulting in damaged vision. The natural preventative solution? Consuming foods high in beta-carotene that will help with recovering vision. It is also important to note that the antioxidant-rich vitamins E and C present in sweet potatoes have been proven to increase healthy eyes and decrease the risk of degenerative damage.

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So what are you waiting for? Sweet potatoes are one of nature’s ways for keeping you healthy — and they taste delicious. Try incorporating them into your diet today!

Featured photo credit: Flickr via flickr.com

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Last Updated on November 22, 2021

Thanksgiving: It’s About The Simple Things

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Thanksgiving: It’s About The Simple Things

Thanksgiving, a day of pure gluttony, football, and possible uncomfortable situations with family members that you may or may not like. Oh, yeah, and the whole “know and reflect on what it is to be thankful and grateful.”

During the holiday season many people forget what this time of year is bout and are too worried about getting the “early-bird” deals on Black Friday and making sure that they have the perfect gifts for their loved ones. I am sort of a “Grinch” when it comes to the holiday season, mostly because of that mentality by many of the poeple around me.

But instead of being grinch-like this holiday season, I decided to simplify things and get back to what this time of year is actually is about; being thankful for what I have and what I can give.

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Simplify

I’m not a “minimalist” in any real sense, but in the last few months the talks of Patrick Rhone and others have got me to rethink my stance. Can you really have too much stuff?

Absolutely.

And with all that stuff comes the burden and the weight of it on your back.

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If you feel that the things around you are out of control, maybe it’s time to simplify and be thankful and grateful for what you have and use. Here are a few things that you can do to simplify:

  • You know those gadgets in the drawer that you said you were going to sell? Well, time to get the listing on eBay and sell them. Or, send them to a place like Gazelle. Even if they are old and won’t get money, you can at least recycle them.
  • Get rid of things you don’t need. Like old books, clothes, tools, etc. Have something that’s been laying around forever with no use? Donate it to a charity or church. If you aren’t using it, someone else could be.
  • Find your productivity tools and stick with them. Use tools and gadgets that serve multiple purposes so you can simplify your tool set.

Be Mindful

You don’t have to be a master Buddhist or meditator to be mindful (although, it can definitely help). Being mindful comes down to being cognizant of the present and not keeping yourself in the past or future. It’s about living in the moment and being aware of yourself and everything around you. It’s just being.

Without getting too “California” on you, it is super important to be mindful during the holiday rush. Rather than worrying about the things that you forgot at your house on the way to relatives or thinking about the next stop in your endless holiday travels, just breath and think about what you are currently doing.

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Spend the time with your family and friends and don’t crush the moment. Try not to concentrate so hard on getting the perfect photo of the “awesome moment” of the day and actually miss the awesome moment.

Being mindful over the holidays will help you be with your families, friends, and yourself allowing you to enjoy your time.

Reflect

As the year is coming to a close (yes, it really is that close!) it’s a great time to start reflecting on what you have accomplished and what you haven’t. Within the next few weeks we will have a more throrough reflection article here at Lifehack.org, but reflecting every now and then over your holiday break is a great way to see where you have been doing well in your life and where you need to improve.

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Reflection shouldn’t be used to “get down” on yourself. Reflection should be used to take an honset inventory of what you have accomplished, how you handeled situations, and what you can do better. If you journal everyday (a daily form of reflection) it may be a good time to start going over some of the things that you have written and start to put together a year’s end journal entry. I mean, how else will you write your autobiography?

But, seriously, reflecting on yourself makes you aware of your successes and faults and helps you plan and make goals for the coming year. It makes you a better person.

So, while you are stuffing your face with bird, stuffing, and mashed taters’, remember that the holidays are much more than the superficial things. Use this holiday to become a better person.

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Featured photo credit: Libby Penner via unsplash.com

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