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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 July 5, 2019

5 Reasons Why You Should Always Be Yourself

5 Reasons Why You Should Always Be Yourself

When it comes to being yourself, there can be a lot of pressure from the outside world as it tries to influence who you are. Living in a society that is constantly developing, it’s important for you to always be yourself from the inside out. When you deeply know yourself and the boundaries that you have set, you are more likely to experience a fulfilling and rewarding life. Without knowing yourself and establishing those boundaries, you can easily be pushed around and end up on a dirt path.

“Enter through the narrow gate. For wide is the gate and broad is the road that leads to destruction, and many enter through it. But small is the gate and narrow the road that leads to life, and only a few find it” – Matthew 7:13-14

You have the option of taking the path that is broad or taking the path that is narrow. You can either conform to what life wants you to be, or have the courage to remain true to yourself throughout the years. It’s definitely a challenge to have a strong sense of self when we are constantly getting distracted and being influenced by the media and society’s way of life. But if you want to reach your fullest potential in life, it all starts with being yourself.

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Why should you always be yourself?

Because you will:

  1. Live in alignment with your values and beliefs. Being yourself is all about knowing what you believe in and the values that you live by. When you are not yourself, you will take on the values and beliefs of others. This is when you start conforming to other people’s expectations and way of thinking. When you know your values and why you do what you do, you will live according to your own values and beliefs.
  2. Establish your own identity. When you are able to have a solid foundation of being you, you are establishing your own sense of identity. No matter what happens in your life, you will always know who you are. There will be times where you may feel lost or distracted, but if you have your own identity you’ll be able to get back on the right path. Without establishing your own identity, you may easily conform and lose yourself.
  3. Build courage. It takes a great amount of courage when you decide to take the path that goes against the crowd. The reason why the majority of people take the broad path is because it’s easy. It’s easy to just follow the crowd. It’s more of a challenge when you stay true to yourself and establish your own identity. This challenge of always being yourself takes courage and inner strength. No matter what comes your way, you’ll know how to handle it.
  4. Establish boundaries. When you are always yourself, you know what your limits are and the boundaries that you have set for yourself. When people cross your boundaries, you will know. But if you don’t establish boundaries, people may very well walk all over you and take advantage of you. If you are always yourself and you establish boundaries, you are more likely to be aware when people start taking advantage of you. Create and establish your boundaries.
  5. Find focus and direction. When you are always yourself, you are more likely to have focus and direction in your life. Imagine someone who is constantly conforming to other people’s expectations. Do you think this person has focus and direction? I don’t think so. When you stay true to who you are, you are more likely to know the goals you want to accomplish and how to go about accomplishing them. You are able to stay focused and know which direction to take in order for you to accomplish your goals.

No matter what you experience in life, the only person that will always remain constant is you.

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Featured photo credit: María Victoria Heredia Reyes via unsplash.com

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