Thursday, 8 January 2015

Winter on peek .........time to eat SWEET POTATO.....Enjoy taste and nutrition both.....

Sweet potato, not only is just good to your taste buds but also good for your cardiovascular system , nuromuscular system , eye site , and oxidative stress in  your body.
Sweet potato is grown throughout the tropical and warm temperate regions. The crop just requires sufficient water and little attention for their successful cultivation. It is produced by china in large amount . 
The orange-flesh sweet potatoes are exceedingly rich in beta-carotene. The purple-flesh varieties are outstanding sources of anthocyanins, especially peonidins and cyanidins. Both types of sweet potatoes are rich in unique phytonutrients, including polysaccharide-related molecules called batatins and batatosides. Sweet potatoes also include storage proteins called sporamins that have unique antioxidant properties. Sweet potatoes are an excellent source of vitamin A (in the form of beta-carotene). They are also a very good source of vitamin C, manganese, copper, pantothenic acid, and vitamin B6. Additionally, they are a good source of potassium, dietary fiber, niacin, vitamin B1, vitamin B2, and phosphorus. It is good source of amino acids


Sweet Potato, baked
1.00 medium
(200.00 g)
GI: medium
Nutrient
amount
Protein
4.02 g
Carbohydrates
41.42 g
Fat – total
0.30 g
Dietary Fiber
6.60 g
Calories
180.00
Vitamin A International Units (IU)
38436.00 IU
Vitamin B1
0.21 mg
Vitamin B2
0.21 mg
Vitamin B3
2.97 mg
Vitamin B6
0.57 mg
Calcium
76.00 mg
Iodine
6.00 mcg
Iron
1.38 mg
Magnesium
54.00 mg
Phosphorus
108.00 mg
Potassium
950.00 mg
Selenium
0.40 mcg
Sodium
72.00 mg

Possible health benefits of consuming sweet potatoes
Consuming fruits and vegetables of all kinds has long been associated with a reduced risk of many adverse health conditions. Many studies have suggested that increasing consumption of plant foods like sweet potatoes decreases the risk of obesitydiabetes, heart disease and overall mortality while promoting a healthy complexion, increased energy, and overall lower weight.
Diabetes
Sweet potatoes are considered low on the glycemic index scale, and recent research suggests they may reduce episodes of low blood sugar and insulin resistance in people with diabetes. The fiber in sweet potatoes makes a big difference too.

The Dietary Guidelines for Americans recommends 21-25 grams of fiber per day for women and 30-38 grams per day for men, which most people do not reach.

Cancer
Antioxidants play important role in diseases caused by oxidative stress .

Immunity

Plant foods like sweet potatoes that are high in both vitamin C and beta-carotene offer an immunity boost from their powerful combination of nutrients.
Inflammation Choline is a very important and versatile nutrient in sweet potatoes that helps with sleep, muscle movement, learning and memory. Choline also helps to maintain the structure of cellular membranes, aids in the transmission of nerve impulses, assists in the absorption of fat and reduces chronic inflammation.
In a study published by the Journal of Medicinal Food, purple sweet potato extract was found to have positive anti-inflammatory and antilipogenic effects as well as free radical scavenging and reducing activity.

Vision
According to Duke ophthalmologist Jill Koury, MD, vitamin A deficiency causes the outer segments of the eye's photoreceptors to deteriorate, damaging normal vision. Correcting vitamin A deficiencies with foods high in beta-carotene will restore vision.