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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

“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!

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 March 24, 2021

8 Smart Home Gadgets You Need in Your House

8 Smart Home Gadgets You Need in Your House

We’ve all done it. We’ve gone out and bought useless gadgets that we don’t really need, just because they seemed really cool at the time. Then, we are stuck with a bunch of junk, and end up tossing it or trying to sell it on Ebay.

On the other hand, there are some pretty awesome tech inventions that are actually useful. For instance, many of the latest home gadgets do some of your work for you, from adjusting the home thermostat to locking your front door. And, if used as designed, these tools should really help to make your life a lot easier—and that’s not just a claim from some infomercial trying to sell you yet another useless gadget.

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Take a look at some of the most popular “smart gadgets” on the market:

1. Smart Door Locks

A smart lock lets you lock and unlock your doors by using your smartphone, a special key fob, or biometrics. These locks are keyless, and much more difficult for intruders to break into, making your home a lot safer. You can even use a special app to let people into your home if you are not there to greet them.

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2. Smart Kitchen Tools

Wouldn’t you just love to have a pot of coffee waiting for you when you get home from work? What about a “smart pan” that tells you exactly when you need to flip that omelet? From meat thermometers to kitchen scales, you’ll find a variety of “smart” gadgets designed to make culinary geeks salivate.

3. Mini Home Speaker Play:1

If you love big sound, but hate how much space big speakers take up, and if you want a stereo system that is no bigger than your fist, check out the Play:1 mini speaker. All you have to do is plug it in, connect, and then you can stream without worrying about any interruptions or interface. You can even add onto it, and have different music playing in different rooms.

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4. Wi-Fi Security Cameras

These are the latest in home security, and they connect to the Wi-Fi in your home. You can use your mobile devices to monitor what is going on in your home at all times, no matter where you are. Options include motion sensors, two-way audio, and different recording options.

5. Nest Thermostat

This is a thermostat that lives with you. It can sense seasonal changes, temperature changes, etc., and it will adjust itself automatically. You will never have to fiddle with a thermostat dial or keypad again, because this one basically does all of the work for you. It can also help you to save as much as 12% on heating bills, and 15% on cooling bills.

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6. Smart Lighting

Control your home lighting from your remote device. This is great if you are out and want to make sure that there are some lights on. It is designed to be energy efficient, so it will pay for itself over time because you won’t have to spend so much on your monthly energy bills.

7. Google Chromecast Ultra

Whether you love movies, television shows, music, etc., you can stream it all using Google Chromecast Ultra. Stream all of the entertainment you love in up to 4K UHD and HDR, for just $69 monthly.

8. Canary

This home security system will automatically contact emergency services when they are needed. This system offers both video and audio surveillance, so there will be evidence if there are any break-ins on your property. You can also use it to check up on what’s happening at home when you are not there, including to make sure the kids are doing their homework.

Featured photo credit: Karolina via kaboompics.com

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