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Cooking with sweet potatoes: they are anti-inflammatory and help intestinal health | The State


Sweet potatoes are rich in beta-carotene and anthocyanins.

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Nastasya Day / Pexels

Sweet potatoes have two good things, they are delicious and highly nutritious. They are one of the main sources of beta carotene (a precursor to vitamin A), rich in fiber, vitamin C and manganese. Excellent for digestion and gut health; with effect components anti-inflammatory Y antioxidants.

These roots also known as sweet potatoes also provide vitamin B6, potassium, pantothenic acid, copper and niacin.

A orange pulp sweet potato with an average weight of 150g it contributes 79% and 99% of recommended intakes of vitamin A for men and women, respectively, according to the Spanish Federation of Nutrition.

Beta carotene Y anthocyanins

The sweet potatoes with orange pulp are the richest in beta carotene. The sweet potatoes with purple pulp are richer in anthocyanins.

Beta-carotene and anthocyanins are chemicals that give vegetables their bright colors. These phytochemicals are antioxidants that are being investigated for their potential role in human health and disease prevention As the Cancer of different types, mainly breast.

Intestinal health

The sweet potato supports your intestinal health due to its fiber content and antioxidants that promote growth of good gut bacteria and contribute to a healthy gut.

Fiber is a type of carbohydrate that the body cannot digest. The microbiota helps break down these compounds with its digestive enzymes.

“The fermentation of fibers produces short chain fatty acids (SCFA) that play an important role in the muscle function and possibly in the prevention of chronic diseases, including certain cancers and intestinal disorders ”, explains the Harvard School of Public Health (HSPH)

Healthy vision

The beta carotene what does the sweet potato bring help prevent vision loss and stop the worsening of age-related macular degeneration or vision loss in the elderly.

Immune system support

The Vitamin A (such as that provided by sweet potatoes), is important for normal vision, immune system and reproduction. Additionally, vitamin A helps the heart, lungs, kidneys, and other organs function properly, the National Institutes of Health notes.

Brain health

Antioxidants are beneficial for the brain, an organ that is not free from oxidative stress and damage to neurons that can cause different ailments,

Purple sweet potatoes have high levels of anthocyanins, antioxidants also present in berries that helped to reduce inflammation and protect neurons against free radical damage.

Sweet potato cooking

Consume the sweet potato with skin, it is edible and nutritious. Skin too helps minimize nutrient leakage, including beta carotene and vitamin C.

Cooking sweet potatoes is very easy, whether in the oven, boiled or in the microwave. But when I know reduces cooking time can preserve up to 92% of vitamin A, like boiling in a pot with a tight lid for 20 minutes. You don’t need to add sweeteners, they are naturally sweet.

To cook sweet potato in the microwave

Prick several times with a sharp fork or knife over the entire surface and place on a microwave-safe plate.

Heat the sweet potato on high for 8-10 minutes. Halfway through cooking, turn the root to ensure it cooks evenly.

Sweet potato (sweet potato) stands out over potato (potato) as a rich source of beta carotene. HSPH advises don’t overdo the portions since its glycemic index can be almost as high as that of the white potato.

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