Bathat is sweet starchy root roots grown around the world. They are of different sizes and colors, including orange, white and purple, and rich in vitamins, minerals, antioxidants and fiber. Not to mention the fact that they have a number of health benefits and easily add to their diet. Here are the 6 amazing benefits of a health battery:
Replenishment of daily need for vitamins
Sweet potatoes are an excellent source of fiber, vitamins and minerals. One cup (200 grams) of baked sweet potato with peel ensures:
Calorie: 180.
Carbohydrates: 41,4 grams
Protein: 4 grams
Fat: 0.3 grams
Fiber: 6.6 grams
Vitamin A: 769% of daily norms
Vitamin C: 65% of the daytime norm
Manganese: 50% of daily norm
Vitamin B6: 29% daily norm
Potassium: 27% daily norm
Pantothenic acid: 18% daily norm
Copper: 16% of the daytime
Niacin: 15% of the daytime norm
In addition, sweet potatoes, especially its varieties of orange and purple color, is rich in antioxidants who protect the body from aging.
Sweet potatoes contain two types of fiber: soluble and insoluble
Photo: unsplash.com.
Improving digestion
Fiber and antioxidants in sweet potatoes are useful for the intestinal health. Sweet potatoes contain two types of fiber: soluble and insoluble. Your body can not digest none of these types. Thus, the fiber remains in the digestive tract and brings various useful effects of intestinal health. Certain types of soluble fibers, known as viscous fibers, absorb water and soften the chair. On the other hand, the unusual, insoluble fibers do not absorb water and do not add volume. Some soluble and insoluble fibers can also be fermented by bacteria in the colon, creating compounds called short-chain fatty acids that fueled the cell mucosa cells and support their health and strength. Film-rich diet containing 20-33 grams per day are associated with a lower risk of colon cancer and more regular detergent.
Antioxidants in sweet potatoes are also useful for the intestine. Studies in test tubes have shown that antioxidants in purple sweet potatoes contribute to the growth of healthy intestinal bacteria, including certain types of bifidobacteria and lactobacilli. A greater number of these types of bacteria in the intestines is associated with improved intestinal health and less risk of states such as irritable bowel syndrome (SRC) and infectious diarrhea.
May have anti-cancer properties
Sweet potatoes contain various antioxidants that can help protect against certain types of cancer. In studies in test tubes, it was found that anthocyanins are a group of antioxidants contained in purple sweet potatoes - slow down the growth of certain types of cancer cells, including injuries of the bladder, colon, stomach and chest. Similarly, mice receiving a diet rich in purple sweet potatoes showed lower fat intestine cancer at an early stage, which suggests that anthocyans in potatoes can have a protective effect. In studies in test tubes, it was also found that extracts of orange sweet potatoes and sweet potato peel possess anti-cancer properties. However, research still has to check these effects in humans.
Support for visual acuity
Sweet potatoes are rich in beta-carotene - antioxidant, which gives vegetables bright orange. In fact, one cup (200 grams) of the baked battoo with the peel provides more than seven times the amount of beta-carotene, which is required to be a medium adult per day. Beta carotene turns into vitamin A in your body and is used to form photosensitive receptors in your eyes. Serious vitamin A shortage is a problem in developing countries and can lead to a special type of blindness, known as xerofthalmia. Eating foods rich in beta-carotine can help prevent this condition.
Purple sweet potatoes also improve vision. Studies in test tubes have shown that anthocyanins contained in them can protect the cell cells from damage, which can be significant for the overall state of eye health.
In the batte, a lot of vitamin A
Photo: unsplash.com.
Improved brain performance
The use of purple sweet potatoes can improve brain performance. Animal studies have shown that anthocyanins in purple sweet potato can protect the brain, reducing inflammation and preventing damage to free radicals. It was shown that adding a rich anthocian extract of sweet potato improves training and memory in mice may be due to its antioxidant properties. There were no studies to verify these effects in humans, but in general, diet rich in fruit, vegetables and antioxidants are associated with a 13% reduction in the risk of mental decline and dementia, according to scientists.
See also: 27 products that are charged with energy at the beginning of the working week
Strengthening the immune system
Vitamin A is crucial for a healthy immune system, and the low level in the blood is associated with a decrease in immunity. It is also the key to maintaining the health of mucous membranes, especially the intestinal mucosa. The intestine is a place where your body is exposed to many potential pathogens. Thus, a healthy intestine is an important part of a healthy immune system. Studies have shown that vitamin A shortage enhances the intestinal inflammation and reduces the ability of your immune system to react to potential threats. Research has not been conducted to determine if, in particular, sweet potatoes affect the immune system, but the regular use of it in food can help prevent the deficit of vitamin A.