Sweet potato is a cheap kind of vegetables but it is highly nutritious with a great source of vitamins, fiber and minerals.
Sweet potatoes are highly nutritious with a great source of vitamins, fiber and minerals. Photo Vinmec
There are many varieties of sweet potatoes. Some are white or cream, others are yellow or purple.
Most of them are red skin with yellow flesh. Red or purple sweet potatoes contain minerals and vitamins A, B, and C, according to WebMD. The many health benefits make sweet potatoes a "superfood."
How Much Vitamin In A Sweet Potato?
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Sweet potato has a low level of saturated fat and cholesterol. It is also a good source of fiber, vitamin B6, potassium and manganese.
This "superfood" is also an excellent source of vitamin A - in the form of beta-carotene, according to Health Science.
A sweet potato provides 400% of the daily vitamin A requirement. This helps keep your eyes and your immune system healthy as well as protect your body against germs. It's also good for your reproductive system and organs like your heart and kidneys.
Sweet potatoes are rich in vitamin B, vitamin C, vitamin D, calcium, iron, magnesium, phosphorus, potassium, vitamin B1.
The carotenoids in sweet potatoes are antioxidants which are capable of protecting cells from everyday damage.
Sweet potatoes contain large amounts of beta-carotene and vitamin A which help reduce the risk of macular degeneration.
How Healthy Is Eating Sweet Potatoes Every Day?
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1. Fights against cancer
Carotenoids in sweet potatoes may reduce the risk of cancer. Purple sweet potatoes contain a lot of natural compounds called anthocyanins that may reduce the risk of colorectal cancer.
2. Control blood sugar
Compounds in sweet potatoes can help control blood sugar. When boiled, sweet potatoes have a low glycemic index (GI), which means they won't increase blood sugar as quickly as high GI foods.
3. Prevent heart disease
Research shows that sweet potatoes can lower levels of "bad" cholesterol, which may reduce the incidence of heart problems.
4. Support vision
Sweet potatoes contain high amounts of beta-carotene and vitamin A - which may reduce the risk of macular degeneration - which is the most common cause of vision loss.
5. Reduce weight
Purple sweet potatoes helps reduce inflammation in the body and prevent fat cells from growing.
Popular Dishes With Sweet Potatoes
Sweet potatoes can be cooked into many nutritious dishes. Photo Thanh Nien
Healthline has recommended som popular dishes that you can cook from sweet potatoes:
1. Sweet potato chips: Peeled, thinly sliced, and baked or fried.
2. Sweet potato fries: Peeled, cut into wedges or matchsticks, and baked or fried.
3. Sweet potato toast: Cut into thin slices, toasted, and topped with ingredients like nut butter or avocado.
4. Mashed sweet potatoes: Peeled, boiled, and mashed with milk and seasoning.
5. Baked sweet potatoes: Baked whole in the oven until fork-tender.
6. Sweet potato hash: Peeled, diced, and cooked with onion in a pan.
Sweet potatoes are high in carbohydrates. Certain cooking methods, like baking and frying, will increase the glycemic index and blood sugar level.
For people with type 2 diabetes, talk to your doctor or dietitian about how to eat sweet potatoes safely.
You should not boil sweet potatoes which are newly harvested. Keep them for three to four days on the ground and then boil them to make sure they preserve the sweet taste.
Keep sweet potatoes in a cool, dry place. You can preserve them in about one to two weeks.
How To Buy Sweet Potatoes in Vietnam
You can buy sweet potatoes at any supermarket in Vietnam with cheap prices. Photo Cung Cau
In Vietnam, you can buy sweet potatoes at supermarkets and traditional markets with a cheap price.
Pick sweet potatoes with a healthy appearance without cracks. You should choose hard sweet potatoes with heavy weight.
Do not buy sweet potatoes that are too big because they have a lot of fiber. The best sweet potato to buy is medium-sized type.
Be careful when the potatoes are black or pitted, which is a sign of being spoiled.
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