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              Who doesn’t like Potato?? Oh sorry!! I mean SWEET POTATO, it might not be your favorite. But believe me, there are tones of amazing health benefits of SWEET POTATOES. It is one of the super-food.

              One of the sweet potato’s property is Anthocyanin which has following qualities anti-cancer, anti-inflammatory, immunity booster, stem cell regeneration, DNA protector and health of your heart as it plays a huge role as an Angiogenesis. (plays important role in formation of healthy blood vessels)

              Sweet potato is sweet and starchy root vegetable. You can find different variety of sweet potatoes worldwide. They are available in orange, pink, purple, white and brown. Japan has Okinawa Potatoes, which are highly nutritious.

              They are rich in fiber, minerals, and vitamins, and most importantly they are high in antioxidants called BETA-CAROTENE. It is also pre and post-workout meal (don’t be afraid, it is not going to make fat unless your lifestyle is out of place). It is a great source of complex carbohydrate, which provide’s you energy for at least 4-5 hours. 

Health benefits of sweet potato

High in nutrients

         Sweet potatoes are a rich source of fiber, vitamin C, potassium, vitamin B5 (pantothenic acid), vitamin B3 (niacin), vitamin B6,manganese,mangnesium, and copper.

        They get their orange color from Beta-carotene. The orange and purple sweet potatoes are high in antioxidants, that protect you from free radicles (free radicles are molecules that damage your DNA and trigger the inflammation).

Promote gut health

        Sweet potatoes are high in fibers, which has everything’s to do with microbiomes of your gut. Due to high fiber and antioxidant, it help in repopulation of microbiomes in your gut.

        It gives you aid in bloating and flatulence. The fiber-rich food lowers the risk of colon cancer and more regular bowel movement.

Heart-healthy

         Due to potassium, it is a great food for high blood pressure, because, in high blood pressure, blood vessels need potassium for relaxation of blood vessels and ultimately it reduces the blood pressure. So it is good for bad cholesterol and high blood pressure

Protect/ prevent/ manage cancer

        Sweet potato contains protein called SPORAMIN, that helps your immune system to identify the cells or tumor, who are misbehaving. 

        It also contains ANTHOCYNINE, a group of anti-oxidant found in purple sweet potato. Its also been found to slow the growth of a certain group of cells. Particularly in, colorectal cancer, breast cancer, prostate cancer or any cancer including brain cancer.

Promote healthy vision

       Sweet potatoes are incredibly rich in beta-carotene, which converts into vitamin A once it is consumed by the human body, it forms light-detecting receptors inside your eyes.

       1 cups (200gm) of sweet potato provide more than 7 times beta-carotene. This is the average amount required by adults in a day.

Anti-inflammatory

       Inflammation is an important part of our body’s immune system, it can cause you so many chronic illnesses like arthritis, heart disease, alzheimer’s disease, Parkinson’s disease and sometimes even cancer. 

       Sweet potatoes are an excellent source of VITAMIN C and E, they also contain carotenoid alpha and beta-carotene which both reduces inflammation. Keeping inflammation in check is a key to staying healthy.

Helps in diabetes

      It is high in starch, so make sure you combine sweet potato with vegetables and lentils, and you can build your overall fibers. So that your overall sugar level don’t rise too quickly

Enhance brain function

        Consuming purple sweet potatoes may improve brain functions. Animal studies have shown that Anthocyanin in purple potatoes protect the brain from inflammation and free radicles, it also helps to improved learning and memory in mice.

Immunity booster

       Anything rich in antioxidant or anything rich in anthocyanins or anything who repopulate your gut bacteria improves your immune system.

Fertility

      Food that is high in Vitamin A, can enhance fertility. It is also high in IRON, studies have shown that increase iron intake reduces the risk of ovulatory infertility.

How to include in your diet

      It is easy to include sweet potato in your diet, in the form of baked, boiled, roasted, fried, steamed, or pan-cooked.

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• Sweet potato chips – Peeled, thinly sliced, and baked or fried.
• Sweet potato fries– peeled, cut into wedges, and baked and fried
• Sweet potato toast– cut into horizontal slices, toasted, and topped with ingredients like omelet, avocado, and tomato
• Mashed sweet potato– peeled, boiled, and mashed with seasoning and seasoning
• Baked sweet potato– baked sweet potato until fork-tender
• Sweet potato hash– peeled, diced and cooked with onion in pan 
• Spiralized sweet potatoes– cut into spirals, sauteed and sauced( like pasta sauce)

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