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The Health Secrets of Sweet Potatoes No One Told You About

The Health Secrets of Sweet Potatoes No One Told You About
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“I basically have the diet of a 19th century Irish navy, apart from the liter of stout a day. It’s meat and potatoes and bread and cheese: those are my four food groups.” – Daniel Radcliffe (Harry Potter)

As I grew up in Ireland, we ate a lot of potatoes. They were generally boiled, I remember. That certainly made them healthier than having them as French fries which makes up about 33 percent of the total amount of traditional spuds eaten in the USA!

I guess we were eating a pretty healthy diet. But sweet potatoes (Convolvulaceae, and named botanically as Ipomoea batatas) were a whole new ball game for me, so I began to wonder if they were as good. Certainly, they have been around for more than 10,000 years and have been found in ancient settlements in Peruvian caves.

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Just to get your taste buds going, here is a great recipe for sweet potato fries (and they are baked in the oven, so really healthy).

As I did more research, I discovered lots of health secrets. This is where my investigation led me.

1. A great source of Vitamin A

I soon learned that both the normal type of potatoes (white or red skinned) have very similar nutrients to the sweet potato (American potato).  But in regards to Vitamin A, the sweet potato wins hands down. For each 100 gram portion, the sweet potato contains 19,218 international units of Vitamin A, while the traditional potato only has 10 of these units. Vitamin A is crucial for maintaining healthy eyesight and boosting our immune system. Other sources are orange, yellow and green vegetables.

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2. Lots of antioxidants

Antioxidants fight off the free radicals which can damage our cells. These are the toxic byproducts of oxidation which is vital for cell formation.  They are a pretty nasty lot as they are linked to all sorts of diseases such as diabetes, heart disease, Alzheimer’s, and even certain types of cancer. The most effective way to counteract these is to ramp up your supply of antioxidants. Sweet potatoes are ideal as they contain beta-carotene, chlorogenic acid and polyphenols. Go for the more colorful purple ones as they contain many more antioxidants.

3. Stop those sugar spikes

If you eat simple carbs and not much protein, your blood sugar levels rise and give you a burst of energy. The only problem is that it will lead to a sugar crash later on. This results in lethargy and a bad mood. In order to keep blood sugar levels fairly steady, one of the best solutions is to eat sweet potatoes. They are low on the glycemic index which reduces the load on the pancreas. This can help to prevent diabetes in the long run.

4. No cholesterol

The big issue in keeping your cholesterol levels healthy is to reduce the amount of bad fats in your diet. Baked, steamed or boiled sweet potatoes are ideal in that they contain about 100 calories (medium sized potato), two grams of protein and only .17 of fat. There is no cholesterol. The secret is, of course, not to add sour cream, mayonnaise, butter or other tempting delights. Much better to add spices and /or chiles.

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5. Vital vitamin B6

We have already mentioned the fact that there are lots of vitamins, nutrients and minerals in sweet potatoes. One of these vitamins is B6 which plays a vital role in helping you to digest protein, maintain brain function and also the nervous system.  This vitamin also helps to keep the deadly homocysteine chemical at bay which can lead to heart disease and other conditions such as osteoporosis and dementia.

6. Vitamin C for great skin

The wonderful benefits of vitamin C are well known. But it is also useful for making collagen which helps to bind skin cells together and keep skin smooth and supple. In addition, it helps to heal wounds, and may be a preventive agent against cancer.  Just to give you an idea, take a 200 grams sweet potato and 52 percent of that will be Vitamin C.

7. Don’t forget the top greens

The actual green leaves from the sweet potato are also a marvelous source of essential nutrients. In fact, they contain more vitamins C, K, iron and potassium than the potato itself.

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You can find them in the markets alongside the other greens such as kale, spinach and collards. A good way to cook them is to braise them with onion. The great advantage is that they are not bitter and are more tender. They are not only highly nutritious but may prevent cancer cell growth.

8. Color is important

We mentioned above that the more colorful varieties (orange and purple) have more antioxidants. But there is also another reason why this is important for feeding the planet in the future. The actual color extract when used to add to other foods is remarkably stable. That would remove the necessity of using synthetic coloring for future food production.

Not sure whether sweet potatoes are really worth all the hassle? Just think that the nutritional value of a sweet potato is far more than broccoli. In fact, just 4 ounces of this great tuber provides 20 mg of magnesium, 348 mg of potassium plus calcium, folic acid, 25 mg of vitamin C and of course tons of vitamin A. To get the same amount of nutrients from broccoli, you would have to prepare 16 cups!

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Featured photo credit: Sweet Potato Hummus/ Vegan Baking via flickr.com

More by this author

Robert Locke

Author of Ziger the Tiger Stories, a health enthusiast specializing in relationships, life improvement and mental health.

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Last Updated on July 12, 2021

100 Incredible Life Hacks That Make Life So Much Easier

100 Incredible Life Hacks That Make Life So Much Easier
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Want to learn some quick and easy life hacks that are easy to do, low cost and saves you time?

By tweaking little things in your daily life, it can make your life much more convenient!

Here’re 100 of the most practical life hacks so you can just pick up any of them right away!

83 tie a small piece of bright colored fabric

    84 write random letter

      85 use a rubberband

        86 dorm smell bad

          87 lean your phone on your sunglassess

            89 how to waterproof your shoes

              90 take a picture of the name card

                91 iron inside out

                  92 old newspaper

                    93 tumble try shoes

                      keep a card like this

                        SONY DSC

                          94 soap bar

                            95 make a hole

                              96 drop the battery

                                97 use a coozie

                                  98 when taking a picture

                                    use a clean dust pan

                                      try a pants hanger

                                        use your cellphone light

                                          use a spring from an old pen

                                            quick and easy iphone speaker

                                              user binder clips

                                                wrap a wet paper towel around your beverage

                                                  put pancake mix in a ketchup bottle

                                                    clean out an old lotion bottle for your beach

                                                      use a muffin tin to serve condiments at a bbq

                                                        doritos are great for kindling

                                                          use nail polish to identify different keys

                                                            use a hanging shoe rack to store cleaning supplies

                                                              freeze grapes to chill white wine without

                                                                use paper clips to organize your cables

                                                                  almost finished your jar of nutella

                                                                    sick of having a box full of tangled

                                                                      unroll the rim to increase the capacity

                                                                        cut open toilet paper rolls and use as a cuff

                                                                          remove the stem from strawberries

                                                                            turn an old bottle into a simple little cord holder

                                                                              for iced coffee and iced cappuccino, use frozen coffee cubes

                                                                                how to fold a fitted bed sheet

                                                                                  tired of snoozing past your alarm

                                                                                    place a rubber band around an open paint can to wipe your brush on

                                                                                      ut a wooden spoon across a boiling pot

                                                                                        use bread clips to save flip-flops

                                                                                          take pictures of friends holding items

                                                                                            how i always know which headphone is the left one

                                                                                              put a stocking over the end of a vacuum

                                                                                                How to make sure you drink enough water

                                                                                                  user a can opener to open blister

                                                                                                    good sandwich guide

                                                                                                      turn your muffin pans upside down

                                                                                                        50 pounds of groceries and living on the 5th floor

                                                                                                          the right way to make a blt

                                                                                                            add one teaspoon of baking soda

                                                                                                              38

                                                                                                                hair straighteners equals to collar irons

                                                                                                                  stack your clothes vertically to see them all

                                                                                                                    the right way to make cookies in the summer

                                                                                                                      how to clean a blender

                                                                                                                        the right way to eat a popsicle

                                                                                                                          use bread clips to label and organize power cords

                                                                                                                            to get the built up residue off of your shower head

                                                                                                                              user a hair clip to orgainize long wires

                                                                                                                                a frozen saturated sponge in a bag

                                                                                                                                  rub stuck zipper teeth with a graphite pencil

                                                                                                                                    use a soda pop tab

                                                                                                                                      50

                                                                                                                                        51 How to multiply large numbers in your head.

                                                                                                                                          52 How to open a bottle if you dont have a corkscrew.

                                                                                                                                            rub a walnut on damaged wooden furniture

                                                                                                                                              kids fall out of bed

                                                                                                                                                use toothpaste to clear up hazy car

                                                                                                                                                  58

                                                                                                                                                    59 keep pizza out while driving home

                                                                                                                                                      60 put your straw through the tab to keep it from rising

                                                                                                                                                        hold oreos with a fork so your fingers

                                                                                                                                                          Never lose your remotes again

                                                                                                                                                            hiding your emergency money

                                                                                                                                                              use a bread tab to hold your spot on a roll

                                                                                                                                                                if you are at a hotel and run out of chargers

                                                                                                                                                                  keep a square of cardboard in a ziplock bag

                                                                                                                                                                    If you need to pee or smoke at a bar

                                                                                                                                                                      drill holes in the bottom of your garbage

                                                                                                                                                                        use an accented letter as your passcode

                                                                                                                                                                          use a squeeze ketchup bottle top with your shopvac

                                                                                                                                                                            do something unusual when locking the door

                                                                                                                                                                              when heating leftovers space out a circle in the middle

                                                                                                                                                                                dont burn yourself in those hard to reach candles

                                                                                                                                                                                  put a small amount of water in a glass when you microwave your pizza

                                                                                                                                                                                    75 use a piece of paper to organize

                                                                                                                                                                                      use half a pool noodle

                                                                                                                                                                                        pencil case to store cables

                                                                                                                                                                                          78 clothespin to hold nail

                                                                                                                                                                                            79 make blts

                                                                                                                                                                                              80 take a picture of your fridge

                                                                                                                                                                                                81 fill plastic water bottles

                                                                                                                                                                                                  82 right ways to eat chips

                                                                                                                                                                                                    99 if your plug keeps failing

                                                                                                                                                                                                      100 put the banana on the wire

                                                                                                                                                                                                        88 before you throw away a post it

                                                                                                                                                                                                          Source: Reddit LifeProTips

                                                                                                                                                                                                          There you go, 100 awesome life hacks that you can try right now to make your life a lot easier!

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