Sweet potato is a tuberous plant that comes in a variety of colors, including white, yellow, orange, or the familiar purple sweet potato. It is another popular root crop in terms of taste. Because yam has a sweet, soft texture, it can be cooked in both savory and sweet dishes. or to boil and eat cooked Or dipping in sugar is also delicious. But besides deliciousness Yam is also a plant with nutritional benefits that you should not overlook. Hello doctor, I will bring you to know the benefits of eating yam together
Nutrients in “Yam UFABET“
Sweet potatoes are rich in many important nutrients. Especially nutrients such as fiber and vitamins. There are many vitamins in yam, including:
- vitamin A
- Vitamin C
- Vitamin B5
- Vitamin B6
- vitamin E
more than that You will still get useful minerals. Helps to nourish many types of body In particular, the following minerals
- Niacin (Niacin)
more than that Sweet potatoes are also very low in fat, with 100 grams of raw sweet potatoes containing only 0.1 grams of fat, which is very low. It is suitable as a food for those who want to reduce or abstain from fat.
Benefits of “Yam”
- eye care
Sweet potatoes contain beta-carotene. which is a group of antioxidants found in yellow fruits and vegetables when entering the body Beta-carotene is converted into vitamin A. which is an important nutrient that helps nourish eyesight Stimulate the activity of photoreceptors in the eye. and also has anthocyanin (Anthocyanin) that helps reduce eye cell damage as well.
- anti cancer
Sweet potatoes are rich in many antioxidants. One of them is Carotenoid, which, according to research, found that eating foods that contain carotenoids Can help reduce the risk of cancer. Or if it’s a purple sweet potato, it has anthocyanin. That reduces the chances of getting colon or rectal cancer.
- good for intestines
Sweet potatoes contain two types of fiber, soluble fiber. and insoluble fiber Soluble fiber absorbs water in the digestive tract and softens stools. prevent constipation And when both types of fiber are mixed with the good bacteria in the intestines It will stimulate the production of short-chain fatty acid compounds for energy in the intestines. make the intestines strong Better digestion and absorption of nutrients
- Reduce the risk of vitamin A deficiency
Vitamin A is an important vitamin that helps maintain a healthy immune system. anti-inflammatory cells It also helps to nourish the eyes as well. People at risk of vitamin A deficiency It is strongly advised to eat sweet potatoes. Because it is a plant that provides high vitamin A. Because eating just 100-200 grams of boiled or baked yam, the body will receive an amount of vitamin A between 400-769 percent of the amount of vitamin A that the body should receive each day. This is enough to help prevent the risk of vitamin A deficiency.
blood sugar control
Although sweet potatoes may be starchy or carbohydrate foods, they are not. But it is a food that is high in fiber. The high amount of fiber when entering the body will slow down the metabolism of starch. When carbohydrate metabolism slows down The level of glucose in the blood will also decrease. Eating sweet potatoes can help prevent the risk of high blood sugar levels.
- reduce blood pressure
Sweet potatoes are another potassium-rich food. Just one cup of baked sweet potatoes. Provides up to 950 milligrams of potassium, which is twice as much as the potassium in bananas. This potassium substance will help to help expand blood vessels. and remove excess sodium and fluid from the body makes the circulatory system work better reduce the risk of high blood pressure
Precautions for eating sweet potatoes
in general Sweet potato is considered a safe plant. can be eaten without harm But those who are allergic to sweet potato which, although rarely found but should be avoided To prevent allergic reactions from recurring more than that Sweet potatoes also contain oxalate, which increases the risk of kidney stones. people with kidney stones or at risk of kidney stones Be careful and eat sweet potatoes in moderation.
Sweet potato is a plant rich in many beneficial nutrients. But the important thing that must not be forgotten is Different ways of cooking yam It may give you different benefits. If you cook sweet potatoes with condiments, you run the risk that they are high in sodium and sugar.
The best way to get the full nutritional value of cooking sweet potatoes is by boiling them plain. Or it can be baked as well.