Eat sweet potatoes daily, you will get 213% Vitamin A: Rich in minerals, good for eyes, rich in anti-cancer elements

Today's food in the 'Winter Superfood' series is – 'Shakkariya'

Sweet potatoes are also called sweet potatoes. It almost looks like a potato, but is not a potato. It is a very nutritious winter vegetable. It is rich in vitamin A, C and manganese. It also has anti-cancer properties.

There are many different varieties of sweet potatoes available in the market. The pulp of red sweet potatoes is dry and firm, while the pulp of white and yellow sweet potatoes is juicy. Its special characteristic is the aroma of red sweet potato. It becomes tastier after boiling.

It is a winter superfood. In the winter season, if sweet potato is eaten daily, it can easily meet the daily requirement of several vitamins like vitamin A, C and B5. It also contains many minerals like copper, potassium and manganese.

That's why we today 'Winter Superfoods' In the series we will talk about sweet potatoes. You will also know that-

Full of taste and health Sweet potato is a very tasty vegetable. It can be eaten raw, boiled or roasted in any form. You can also mix it with milk and eat it. It is full of taste and health. Its nutritional value makes it beneficial. Let's see in the graphic what nutrients it contains.

Rich in vitamins and minerals Sweet potatoes contain important vitamins like vitamins A, C and B5 and many essential minerals like copper and potassium. See graphic –

Sweet potato has many medicinal properties Sweet potato is anti-diabetic and also has anti-cancer properties. It can reduce inflammation and prevent heart disease. What other medicinal properties it has, see graphic:

Health Benefits of Sweet Potatoes Eating sweet potato daily in winter increases the number of good bacteria in the stomach and keeps the digestive system healthy. Skin and hair related problems increase in winter. So, eating sweet potato can provide relief from this too.

It contains antioxidants like vitamin C, carotenoids and phenylpropanoids, which have anti-inflammatory properties. It also reduces the risk of serious diseases like cancer and stroke. What are its other advantages, see in the graphic:

Some common questions related to sweet potatoes and their answers

Question: How many sweet potatoes is safe to eat per day? Answer: There are no guidelines for this. Dr. Kushal Yadav says that it is safe to eat one to two sweet potatoes every day. Eating too much can cause stomach pain, diarrhea and bloating. Vitamin A toxicity can cause a rash and increase blood sugar.

Question: Does eating sweet potato cause constipation? Answer: No, this is not true. Constipation can be relieved by eating sweet potato. Eating one sweet potato provides about 15% of the daily fiber requirement. It contains soluble and insoluble fiber, which helps in digestion and also prevents constipation.

Question: Can diabetics eat sweet potato? Answer: Yes, you can definitely eat it. Sweet potatoes also have anti-diabetic properties. It has a glycemic index of 54, but a glycemic load of only 11. Hence it is considered good for diabetic patients.

Dr. Kushal Yadav says that diabetic patients can eat sweet potato despite being swallowed, as it contains complex carbohydrates. They take longer to digest than refined carbohydrates, so blood sugar doesn't rise as quickly and they also provide plenty of energy. It should be consumed in limited quantities.

Question: Can we eat sweet potato if we have joint pain? Answer: Yes, you can definitely eat it. Sweet potatoes have anti-inflammatory properties. This relieves conditions like inflammation in arthritis. Arthritis and joint pain problems increase in winter. So it is more beneficial in winter.

Question: Does eating sweet potato increase eyesight? Answer: Yes, it is true. Sweet potatoes contain polyphenolic compounds, which are good for eye and retinal health. It also contains beta carotene, which provides vitamin A which is essential for eyesight. The presence of beta-carotene also prevents macular degeneration, a major cause of poor eyesight. Eating one sweet potato daily improves eyesight.

Question: Does eating sweet potato boost the brain? Answer: Yes, sweet potatoes are considered good for brain health. It is rich in vitamin B6, which synthesizes the neurotransmitter serotonin. It also contains anthocyanin, which improves memory. Eating a sweet potato every day improves brain health.

Question: Does eating sweet potato cause weight gain? Answer: No, this is not true. Sweet potatoes are a high fiber food. The carbohydrates in it are also complex, which are digested slowly. This makes the stomach feel fuller for longer and reduces appetite. Thus sweet potato is helpful in weight loss. However, it should be consumed within limits.

Question: Are sweet potatoes good for heart health?

Answer: Yes, sweet potatoes are good for heart health. It is rich in potassium, which keeps blood pressure under control and also lowers bad cholesterol. Therefore, eating one sweet potato daily reduces the risk of coronary heart disease.

Question: Does eating sweet potato improve skin and hair health? Answer: Yes, sweet potato is beneficial for skin and hair. It is rich in vitamin C, which increases the production of collagen. This special protein brightens the skin and reduces wrinkles.

Vitamin A present in sweet potato prevents hair loss and also controls dandruff. So eating sweet potato keeps skin and hair healthy.

Question: Are there any side effects of eating sweet potato? Answer: Yes, sweet potatoes are very high in oxalates. So there is a risk of kidney stones. If you have ever had problems with stones, you should avoid eating them or consult a doctor first. Some people may also experience allergic reactions.

Question: Who should not eat sweet potato? Answer: These people should not eat sweet potatoes.