Most of the listings of the best anti-aging products for
men include sweet potatoes somewhere near the top, pointing on the high
significance of this product for the human (and especially male) health,
well-being, and longevity.
"Sweet potatoes are high in vitamin A, vitamin B5,
B6, thiamin, niacin, riboflavin, and, due to their orange color, are high in
carotenoids," said San Diego-based nutritionist Laura Flores. Plus,
they're fat-free, relatively low in sodium and have fewer calories than white
potatoes — although they do have more sugar.
Sweet potatoes are one of the best sources of vitamin A;
a large one contains more than 100 percent of the daily recommended intake,
according to the U.S. Food and Drug Administration. Vitamin A is an antioxidant
powerhouse, and is linked to anti-aging benefits, cancer prevention and the
maintenance of good eyesight, according to the National Institutes of Health.
Although the orange variety is the most common in the
United States, sweet potatoes also come in white, yellow, pink and purple
varieties, according to the Library of Congress. While the orange and yellow
types contain the most vitamin A, the purple sort is an excellent way to get
antioxidants, the Cleveland Clinic reports.
Here are the nutrition facts for sweet potatoes,
according to the U.S. Food and Drug Administration, which regulates food
labeling through the National Labeling and Education Act:
Nutrition Facts
For serving size 1 cup (200g):
Health benefits
Prevention of
Vitamin A deficiency
Vitamin A plays an important role in our body, and
deficiency in this essential nutrient is a major public health issue in many
developing countries. Deficiency can cause both temporary and permanent damage
to the eyes and even lead to blindness. It can also suppress immune function
and increase mortality.
Sweet potatoes are an excellent source of highly
bioavailable beta-carotene that is transformed into vitamin A in our bodies. The
intensity of the yellow or orange color of the sweet potato is directly linked
to the beta-carotene content. Orange sweet potatoes have been shown to have a
superior ability to increase blood levels of vitamin A compared to other
beta-carotene sources, as they contain the “trans” variety of beta-carotene, which
is highly bioavailable.
Heart health and
sexual health
Sweet potatoes are a great source of B6 vitamins, which
are brilliant at breaking down homocysteine, a substance that contributes to
the hardening of blood vessels and arteries, according to the Harvard
University School of Public Health. Sweet potatoes' potassium content is also
helpful for your heart, as it lowers blood pressure by maintaining fluid
balance, as explained by the American Heart Association. Potassium is also an
important electrolyte that helps regulate your heartbeat.
What’s blood pressure go to do with sexual health? Well,
high blood pressure is one of the most common causes of erectile dysfunction. Lowering
blood pressure is a direct road to the sexual health improvement.
Controlling blood
sugar and maintaining energy
For as sweet as they are, sweet potatoes have a low
glycemic index (which means they release sugar slowly into the bloodstream).
"Sweet potatoes — unlike other starchy foods that elevate blood sugar
rapidly after [they're consumed] due to their metabolism into sugar — will help
steady the levels of blood sugar," Flores said. This means you won't get
blood-sugar spikes, but you will get a steady amount of energy. Flores noted
that this regulation occurs even in people with type 2 diabetes.
Furthermore, the Beauregard sweet potato, an
orange-skinned variety grown in North Carolina, is similar to a white-skinned
variety used in Japan to make a dietary supplement called Caiapo, which is
marketed to control blood glucose in people with diabetes, according to an
article in Perspectives, the magazine of the College of Agriculture and Life
Sciences at North Carolina State University.
Researchers have found that the Beauregard "has
essentially the same protein patterns" as Caiapo. Therefore, consuming
sweet potatoes, or extracts from sweet potatoes, may help control blood
glucose, and may someday provide a less expensive treatment with fewer side
effects, said Jon Allen, a professor of food science at North Carolina State
University.
As if that weren't sweet enough, sweet potatoes are a
terrific source of manganese, according to the Linus Pauling Institute at
Oregon State University. Manganese helps the body metabolize carbohydrates and
thus maintain healthy blood sugar levels, and it can even stabilize your appetite.
It also helps the body utilize antioxidants.
Stress
According to the Los Angeles Department of Public Health,
sweet potatoes contain magnesium, the go-to mineral for destressing. It
promotes relaxation, calmness and a good mood, as well as artery, blood, bone,
muscle and nerve health, according to Psychology Today.
Immunity and
anti-inflammatory properties
"Due to the color-pigmented vitamins, sweet potatoes
are high in anti-inflammatory benefits," Flores said. One sweet potato
contains about half of the daily recommended intake of vitamin C. Vitamins A
and E also support a healthy immune system and are powerful disease-fighting
antioxidants. While orange sweet potatoes contain more vitamin A, purple sweet
potatoes are packed with the antioxidant anthocyanin, which is responsible for
red, blue and purple colors in fruits and vegetables. According to the Linus
Pauling Institute, pigment-related antioxidants have anti-inflammatory
properties, which are beneficial to overall health and help mitigate inflammatory
disorders.
Skin and hair
Vitamin A may help protect against sun damage, according
to a 2004 study in the journal Clinical Cancer Research, and vitamins C and E
are well-known for their beauty benefits. They encourage healthy, glowing skin
and collagen growth.
Digestion
According to the Cleveland Clinic, sweet potatoes are a
good source of dietary fiber, which helps the body maintain a healthy digestive
tract and regulates digestion.
Cancer prevention
"Orange sweet potatoes have been shown to have
anti-carcinogenic properties,” Flores said, and the NIH reports that some
studies have suggested that beta-carotene may reduce the risk of breast cancer
in premenopausal women and ovarian cancer in postmenopausal women.
However, purple sweet potatoes may be even more effective
than orange sweet potatoes in staving off cancer. "Purple sweet potatoes
have been shown to have better cancer-fighting abilities, with a positive
effect on cancer cell growth," Flores said.
Weight Loss
Sweet potatoes are also a great food to help you lose
weight because they are:
·
Lower in calories
·
Low on the glycemic index (which means that they
won’t spike your blood sugar)
·
High in fiber
·
High in potassium
And, according to the Mayo Clinic,
“Because low glycemic index foods are absorbed more
slowly, they stay in your digestive tract longer. This is why these foods are
sometimes called slow carbs. These foods may help control appetite and delay
hunger cues, which can help with weight management. Balanced blood sugar also
can help reduce the risk of insulin resistance.”
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.
Also of note, the antioxidant vitamins C and E in sweet
potatoes have been shown to support eye health and prevent degenerative damage.
Anti-Aging
The root provides exceptional storage proteins, that
exert major anti-oxidant as well as anti-Aging benefits in our body. These
proteins are powerful free radical destroyers that ward off impairment to the
cells’ DNA and consequently, prevent various illnesses and also halt the
process of Aging.
Laboratory investigations say, these proteins demonstrate
about 1/3 rd of glutathione’s activity, (a relatively vital anti-oxidant). Storage
proteins, carotenes, and vitamin C found in abundance in the root, have a
decidedly favorable impact on the skin. Together, they enhance the body’s
anti-oxidant levels; and thus halt the assault of Aging.
Health risks
If eaten in moderation and prepared in a healthy way
(that means not just indulging in sweet potato fries), sweet potatoes are a
nutritious, delicious food that should pose no significant health risks. But
for a vegetable, they are high in carbohydrates (about 23 grams per medium
sweet potato) and calories (about 100 calories). For comparison, one serving of
broccoli has about 45 calories.
They may also cause some interesting skin-related side
effects. "While there aren't any severe health problems associated with
sweet potatoes, they are high in vitamin A, which the body stores," Flores
said. "When levels get too high, you may notice your skin and nails
looking a little orange." This side effect should decrease if you cut down
on sweet potato consumption.
According to the Mayo Clinic, people with a history of
kidney stones may want to avoid eating too many sweet potatoes, as the
vegetable contains oxalate, which contributes to the forming of calcium-oxalate
kidney stones.
Yams vs. sweet
potatoes
Sweet potatoes and yams are often used interchangeably in
recipes, but they are quite different and are not even related botanically.
Sweet potatoes are members of the morning glory family, while yams are closely
related to lilies and grasses. Yams are native to Africa and Asia, and there
are more than 600 varieties. Compared to sweet potatoes, yams are starchier and
drier.
Why the confusion? According to the Library of Congress Website
Everyday Mysteries, sweet potato varieties are classified as either "firm"
or "soft." In the United States, the firm varieties came first. When
soft varieties were first grown commercially, there was a need to differentiate
the two kinds. African slaves had been calling the soft sweet potatoes
"yams" because they resembled the yams they knew in Africa. Today,
the U.S. Department of Agriculture requires labels with the term
"yam" to be accompanied by the term "sweet potato." Unless
you are specifically searching for yams, which can be found in international
markets, you are probably eating sweet potatoes!
Sweet potatoes have more powerful nutritional benefits
than yams do. Sweet potatoes and yams are both healthy foods, and they look
similar. Sweet potatoes, however, have higher concentrations of most nutrients
and more fiber.
Dietary
Recommendations
Avoid buying sweet potatoes with soft skin or wrinkles,
cracks or soft spots. Store in a cool, dry place for up to 3-5 weeks.
Roast sweet potatoes to bring out their natural flavor.
There is no need to add in marshmallow topping or loads of butter, sweet
potatoes have a naturally sweet and creamy taste that can be enjoyed all on
their own. To add a little spice without extra calories, try sprinkling on
cinnamon, cumin or curry powder.
The fastest way to prepare a sweet potato is in the
microwave. Prick the potato with a fork and then microwave on high until soft.
Make sure to let it cool for several minutes, and then drizzle with olive oil
or top with fat-free plain Greek yogurt.
Roast sweet potatoes to bring out their natural flavor.
To add a little spice without extra calories, try sprinkling on cinnamon, cumin
or curry powder.
Try adding roasted sweet potatoes and pecans to a salad
and top with balsamic vinegar. You also can try adding sweet potato to your
favorite pancakes or hash browns.
The following recipes are easy to make and can be
incorporated in to your daily diet:
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Slice 2 sweet potatoes, and dab on some olive
oil. Toss in your favorite seasoning: oregano, parsley, pepper, or basil. Bake
till the slices turn gold-brown. This is a yummy easy to make, nutritious
snack.
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You may add sweet potatoes to sandwiches. Take
about 2 sweet potatoes, boil them, and then mash them. Put in some salt and
desired seasonings. Use multi-grained bread for the sandwich; stuff the sweet
potatoes between the 2 bread slices. Grill.
ü
You can add diced sweet potatoes to a stir-fry.
Sources and
Additional Information: