Sweet Potatoes-Good for Health

Sweet potato plant is a tropical plant. They are sensitive to cold weather. They are herbaceous perennials. The plants will live for two years.  This plant is a native plant of tropical regions of America.

Sweet potatoes are flowering plants. They are dicotyledonous plants. They belong to the family Convolvulaceae, i.e. morning glory family. They are vines. They produce edible roots that come in variety of colors.

Sweet potatoes are large, starchy, sweet tasting, tuberous roots. They are root vegetables. The perennial vines of sweet potato plant has heart shaped leaves. They have medium sized sympetalous flowers. In sympetalous flowers the petals are united along their margins to form a tubular shape. The heart shaped leaves give these plants an ornamental appearance.

 The edible root is tuberous, long and has tapering end. Sweet potatoes have smooth skin. Their color ranges between orange, brown, purple, yellow, red, and beige. Its flesh color ranges from beige, white, red, pink, violet, orange & purple. There are 6,500 sweet potato varieties cultivated throughout the world.

Sweet potatoes are rich in complex carbohydrates, dietary fibre, beta carotene or vitamin A, Vitamin B2, B3, B5,B6, thiamine, niacin and riboflavin, Vitamin C, Vitamin E, magnesium, iron, potassium, copper, phosphorous, calcium. They are high in Magnesium but low in sodium. They are low calorie vegetable though they have sugar.

Classification of Sweet potatoes: Sweet potatoes belong to plant kingdom, sub kingdom angiosperms, family Convolvulaceae and go by the botanical name Ipomoea Batatas. 

Sweet potatoes are good for health. There are number of health benefits of this root vegetable. They work in three ways.  They are rich in antioxidants. They have anti-inflammatory nutrients. They also have blood sugar regulating nutrients.

Beta carotene is a powerhouse of antioxidants. They facilitate anti-aging, cancer prevention and the maintenance of good eyesight.

Sweet potatoes are rich in vitamin B6. They help in breaking down homocysteine, a substance that contributes to the hardening of blood vessels and arteries.

The potassium contents of sweet potatoes are helpful for maintaining heart health. It lowers the blood pressure by balancing the fluids in our body. Potassium is an important electrolyte that helps to regulate heartbeat.

Sweet potatoes are sweet to taste. But they have a low glycaemic index. Therefore they regulate sugar level in our blood. They steady the level of blood sugar in Type 2 diabetic patients also. One medium sized sweet potato contains 6 grams of fibre. One steamed, medium sized sweet potato will lower the blood glucose levels in type 1 diabetics. The type2 diabetics will have improved blood sugar, lipid and insulin levels.

Sweet potatoes contain magnesium, the mineral for de-stressing. It promotes relaxation, calmness and good mood. Magnesium also strengthen arteries, blood, bone, muscles and nerves.

Sweet potatoes are high in anti-inflammatory properties because of the colored  pigmented vitamins. One steamed sweet potato contains daily recommended intake of vitamin C.  Vitamin A is a powerful disease fighting antioxidant. Sweet potatoes are rich in anthocyanin, an antioxidant, which promote healthy immune system. The pigment related antioxidants help to mitigate inflammatory disorders. Vitamin A present in sweet potatoes protect skin against sun damage and promotes glowing skin.

Sweet potatoes are a good source of dietary fibre, which helps the body to maintain a healthy digestive tract and regulates digestion.

Sweet potatoes have been shown to have anti-carcinogenic properties. Researchers have found that beta-carotene present in sweet potatoes will reduce the risk of breast cancer in premenopausal women and ovarian cancer in postmenopausal women. 

Several studies have suggested that increasing the consumption of sweet potatoes will decrease the risk of obesity, heart disease, and diabetes. Sweet potatoes will increase energy, enhance healthy complexion, and lower weight.

Sweet potatoes are low in sodium and high in potassium. Therefore, blood pressure is maintained at optimum levels.

Sweet potatoes are rich in beta carotene. It plays a protective role against prostate cancer and colon cancer in men.

Sweet potatoes are rich in iron. Women of child bearing age will benefit from eating sweet potatoes as their haemoglobin percentage in blood will increase. This will help them giving birth to healthy off springs.

Sweet potatoes are good in calcium and phosphorus. It is helpful for strengthening bones and joints. If it is included in the diet it prevents the onset of osteoporosis and arthritis in the elderly.

Vitamin A deficiency causes the outer segments of the eye's photo receptors to deteriorate, damaging normal vision. Correcting vitamin A deficiencies with foods high in beta-carotene, with sweet potatoes will restore vision. Vitamins C and E in sweet potatoes have been shown to support eye health and prevent degenerative damage. Including sweet potatoes in the diet of seniors will decrease the risk of age-related macular degeneration.

Sweet potatoes are good for all the age groups of male and female humans. It is easily digestible and fortified with many essential nutrients important for the well being of all of us. Food technologists should undertake research to process baby food and food supplements for adults and seniors.

Tips for cooking sweet potatoes:

The flesh of sweet potatoes will darken upon contact with the air. So we should cook them immediately after peeling and/or cutting them. If this is not possible, keep them in a bowl covered completely with water until you are ready to cook them.

There are several ways of cooking sweet potatoes like boiling, steaming, stir frying and shallow frying. Sweet potatoes are tasty, cooked by any methods. But steaming the vegetable with its skin is the best option where all the nutritive values are retained enhancing the flavor.

One steamed medium sized sweet potato is a balanced diet. Include sweet potatoes in your daily diet to improve your health and energy.