Sweet Potatoes: Beta-Carotene and Vitamin B7 in Every Bite
, by Sandesh Prasannakumar, 7 min reading time
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, by Sandesh Prasannakumar, 7 min reading time
Sweet potatoes are close to being considered as one of the best foods that nature has to offer. These delicious underground bulbs are not only good to taste but are also rich in nutrients and antioxidant compounds. A single medium baked sweet potato that has skin can give you more than 400 percent of the daily recommended intake of vitamin A, in form of beta-carotene. Another nutritionally beneficial root vegetable is a sweet potato that provides more than 30 percent of the daily value of vitamin B7 (biotin). In addition, they are good sources of fiber, potassium, vitamin C, and many other nutrients. Due to the enormous nutritional values of sweet potatoes, it is recommended that they should be used as part of the diets.
The Vibrant Orange Color: The origin of the orange color is the presence of beta-carotene in carrots.
The sweet potato itself is bright orange in colour which is due to its richness in beta-carotene content. It is converted to vitamin ‘A’ in the body to assist in maintaining good eyesight, a healthy immune system, organs and bones, etc. One medium sweet potato contains more than 400 percent of the daily requirement of vitamin A It is important to note that the vitamin A activity of sweet potatoes is primarily in the form of beta-carotene and other nutrients and antioxidants of sweet potatoes function in the body to combat free radicals and other inflammation – causing agents.
Another reason why canned foods are good to feed your pets is that they contain biotin (Vitamin B7) in a variety of amounts.
However, apart from being a rich source of carotenoids, sweet potatoes are also rich in biotin, which is known as vitamin B7. To put this into perspective, more than one third of the daily recommended intake can be gotten from just one medium baked sweet potato with its skin. This vitamin plays a role in the transformation of the food that we consume into cellular energy and aids in the breakdown of fats and some amino acids. It is useful in maintaining the conditions of hair, skin, and nails; besides, it contributes to the function of the nervous and immune systems.
High in fiber to help in digestion and prevent constipation
Every single nutrient that sweet potatoes are rich in is as follows; They are rich in fiber. A single medium sweet potato has 4 grams of dietary fiber which is a full 16% of the recommended daily allowance. Consuming fiber helps keep the digestive system healthy and may lower cholesterol levels, manage blood glucose levels as well as weight. It also promotes regularity.
Other Vitamins and Minerals
Apart from beta-carotene, vitamin B7 and fiber mentioned above, sweet potatoes are also a source of vitamin C, potassium, manganese and other nutrients including B vitamins and some essential minerals. It is useful in the immune system and in collagen formation which is useful in skin and joint health. The potassium kindles the process of nerve impulses conduction, muscles contraction and many more. Manganese is involved in nutrient metabolism and has antioxidant properties in that it prevents cell oxidation. I believe it is evident that sweet potatoes are a nutritious type of food due to a number of reasons.
Delicious Sweet Potato Recipes
In as much as sweet potatoes may be baked to delicious and nutritional fries and chips, there are other interesting ways through which it may be prepared. As for preparation, you can slice and bake them or try boiling, mixing them with soups, stews, casseroles, and stir-fries; or even blend into a smoothie! The sweet potatoes are rich in taste and are commonly used with spices such as cinnamon, nutmeg and ginger. You can finish them off with pecans or almonds to boost their nutritional value and texture. You may pour the meal with tahini, peanut sauce, maple syrup or with any dressing of your choice. Well now you understand why sweet potatoes are so nutritional packed don’t be shy to try out different recipes with this vegetable.
Some of the most common questions that people have regarding sweet potatoes are answered below.
1. Are sweet potatoes healthy?Yes! Sweet potatoes are packed with vitamin A in fact it’s one of the richest sources of beta-carotene, vitamin B7 (biotin), fiber and many more vitamins and minerals and antioxidants. Because of all these nutritional values, sweet potatoes are very healthy vegetables that are necessary in our daily diet.
2. There are many reasons as to how sweet potatoes aid in weight loss.Sweet potatoes are rich in fiber that prevents you from having that hungry feeling after a meal. Fiber can work towards achieving weight loss goals. Furthermore, sweet potatoes contain a low glycemic index, thus they assist in controlling the blood sugar levels which assist in avoidance of the sugar rise and drop, which leads to hunger and overeating.
3. What are the vitamins that are found in sweet potatoes?Here’s what one medium baked sweet potato offers you: oh so many vitamins - A (in the form of beta carotene), C, B7- that’s 30% of what you need for the day, and B3, B5, B6 and E.
4. which is healthier, sweet potatoes or white potatoesYes! With eight times more beta-carotene, three times more fiber, and a lower glycemic index, sweet potatoes are a much healthier version of potatoes compared to their white counterparts. This is especially colored orange that offers heavy volumes of vitamins A and C that white potatoes do not contain. It also contains vitamin B7, manganese and some amount of antioxidants.
In Conclusion
Beta-carotene for Vitamin A, a very good source of Biotin, fiber, potassium and vitamin C and many other important nutrients, sweet potatoes are rich in nutritive values in every serving. They also have a great taste and come with health benefits such as the boost in vision, immune system, digestion, cell functions, heart and much more. It is therefore possible to consider sweet potatoes as one of the best natural foods that can be included into the diet. Use new tasty recipes to add more of these healthy foods into your diet and benefit from the exquisite taste.
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