When planning a meal, it is very important to understand the foods you eat every day and every week. While many foods may seem like healthy choices and sporadic food, they are just that. Always keep in mind supplements such as sugars and fats while maintaining a healthy diet. Sweet potatoes come in many varieties and are called yams. Sweet potatoes are one of the best and cheapest foods you can have on hand. Also known as yogurts, they are the driving force behind the nutrition and healthy ingredients that make up a healthy diet. In addition to being very tasty, these soft and tender forms of potatoes bring many benefits related to health and weight control. The pit may look white or red, depending on the type selected. When looking for calories in sweet potatoes, calculate the margarine or oil you want to add.
The calorie content of sweet potato is 103-111 calories, depending on the size of the potato. Although yams are typically low-calorie foods, many people add high-fat butter to cook this food, as well as high-calorie sugar. Served separately in its natural state is very satisfying.
Baked – 180 calories or 200 grams per serving.
Raw – 103 calories or 114 grams for medium yams.
Raw – 54 calories or 60 grams for small sweet potatoes.
Sweet potato contains vitamin B-6, as well as vitamins C and D, as well as iron and magnesium minerals. Sweet potato in itself is very healthy, and after adding butter or margarine can become unhealthy. The natural fat content in yams is only 1 g. Per serving, after adding oil to large sweet potato, the fat content increases to 140 out of 139 g of fat. One ounce of oil and 143 calories are added from one ounce of oil. When considering the number of calories in a finished dish, always add calories to oil or margarine; if used.
health benefits of sweet potato
Sweet potato vitamin B-6 has the advantage of reducing the risk of degenerative diseases and heart disease. Vitamin C’s health benefits include protection against certain types of cancer, as well as protective collagen that promotes healthy skin. Vitamin C is resistant to certain viruses, such as the common cold and flu. Yam offers a dose of iron that contains health benefits, such as relieving fatigue and boosting a healthy immune system. The health benefits of eating this superfood include healthy skin and a healthy skin tone. Also, consider the health benefits, taking into account the number of calories in sweet potatoes. Thus, here are some of the nutritional benefits that this root crop offers to improve vision, in addition to the overall health benefits: Here are some of the amazing benefits of sweet potato plants that you did not know:
Contain a large number of antioxidants.
The top of the list is that sweet potato is high in antioxidants. Antioxidants help to protect body cells from being damaged by free radicals. they have a neutralizing substance that helps to fight these free radicals These antioxidants also are good at reducing inflammatory problems
Higher fiber content
Sweet potatoes are known to contain twice as much fiber as other potatoes. Offering up to 7 grams of fiber per serving, sweet potatoes are a great option for adding starch to any meal. Also, the high fiber content makes it “slow-burning.” This means that energy in sweet potatoes is consumed gradually and more efficiently than other low-fiber carbohydrates.
Healthy for the heart
Sweet potatoes are high in vitamin B6. This is a crucial vitamin that helps break down homocysteine - a substance that strengthens and blocks arteries. Due to a large amount of vitamin B6 that enters our body, blood vessels and ducts can remain flexible and provide a free flow of blood to all organs of the body, especially the heart.Also, sweet potatoes are rich in potassium. Potassium has the unique ability to lower blood pressure by eliminating excess sodium from the bloodstream and regulating optimal balance. It also helps maintain a stable heart rate, as well as the normal functioning of the brain and the overall nervous system.
Enriched with beta-carotene
Beta-carotene refers to vitamin A, which is extremely important for the healthy functioning of the human body. By consuming medium-sized sweet potatoes every day, you can satisfy your body’s daily requirement for vitamin A. Few people know that vitamin A helps prevent various types of cancer because it is one of the most important types of antioxidants the human body needs. Also, vitamin A protects the skin from the sun, deflecting and repairing all types of damage caused by harmful ultraviolet rays. Finally, it prevents vision loss by maintaining eye health.
Promotes healthy skin
If you have sensitive or fragile skin, look for superfoods for your skin, look for no more sweet potatoes: the high content of beta-carotene and vitamin A makes them ideal products for healthy skin. Beta-carotene even reduces skin aging by fighting its cause against free radicals. It should be interesting that most expensive and wonderfully labeled skincare products are mainly composed of retinol and retinoic acid, which are due to vitamin A.
Vitamins C and E for eye health:
Scientific studies point to the relationship between the intake of vitamins A, C, and E and the enhancement of eye health. Vitamin C improves eye health in blood vessels. Numerous studies have also shown a link between vitamin C intake and other nutrients such as beta-carotene, vitamin E, and zinc supplements. It was shown that they slow the development of age-related macular degeneration by 25%. This supplement was also attributed to a 19% decrease in loss of visual acuity (visual acuity).
The best digestion:
When exposed to the skin, this nutrient-rich eye provides more fiber than a glass of oats, helping the digestive system function more efficiently.
According to research conducted by the National Institute of Health, beta-carotene reduces the risk of developing breast cancer in premenopausal women and ovarian cancer in postmenopausal women.
Due to its magnesium content, sweet potatoes have a beneficial effect on calming stress in the body, contributing to the overall feeling of relaxation, peace, and a positive mood.
Sweet potatoes are an excellent food for maintaining heart health, digestion, stress management, cancer control, and weight loss. Also, its high content of vitamin A, in addition to other nutrients, such as vitamins B-6, C, and E, when added to a healthy diet with other vegetables, this supplement is a useful nutrient in promoting better vision and overall health. to run.