Vegetable - Sweet Potato - Other tips

Sweet Potato

1. Selection :
   • When buying sweet potatoes, go for the darker variety if available. The darker it is the higher the carotene content.Choose sweet potatoes that are firm and not wrinkled.
   • Avoid those that has a green discolouration that indicates the presence of a toxic substance called solanine.
2. Cooking :You can prepare sweet potatoes in ways similar to preparing potatoes. The skin contains the most nutrition so try not to peel off the skin. Give it a good scrub with a vegetable brush. Try steaming it, cool it, and run it through your food processor to make a nutritious smoothie, mixing with yogurt, honey and flaxseed oil.
3. Storage :Store sweet potatoes in the open, in a cool, dark and well-ventilated place, not wrapped up in plastic bags, and not in the refrigerator. They can keep up to ten days.

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Vegetable - Sweet Potato - Nutrition Facts

Sweet Potato

Vitamins & Minerals :

Vitamins	They are excellent sources of vitamins C, B2, B6, ,biotin (B7), D and E.
Minerals	They provide good amounts of manganese, folate, copper and iron. It also has pantothenic acid and is rich in dietary fiber.

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Vegetable - Sweet Potato - Health Benefits

Sweet Potato

1. Anti-oxidants :Sweet potatoes have been found to contain a high amount of anti-oxidant, making it suitable in combating inflammatory problems like asthma, arthritis, gout, etc.
2. Diabetes :This fibrous root is suitable for diabetics consumption as it is a very good blood sugar regulator, helps to stabilize and lower insulin resistance.
3. Digestive tract, healthy : The significant amount of dietary fibre, especially when eaten with the skin, helps to promote a healthy digestive tract, relieving constipation and also helps prevent colon cancer.
4. Emphysema : Smokers and people who inhale second-hand smoke should regularly consume foods high in vitamin A as smoke has been found to induce vitamin A deficiency, causing a host of other health problems to the lungs.
5. Fetal development : The high folate content is important and necessary for healthy foetal cell and tissue development.
6. Immune system : Regular consumption of sweet potatoes strengthens the body’s immune system and develop resistance to infection.
7. Heart diseases: Consumption of this high potassium root helps to prevent heart attack and stroke. It helps maintain fluid and electrolyte balance in the body cells, as well as normal heart function and blood pressure.
8. Muscle cramps :A deficiency in potassium can cause muscular cramps and greater susceptibility to injury. Make sweet potatoes a regular part of your diet if you exercise a lot, both for an energy boost and to prevent cramps and injuries.
9. Stress : When we are stressed, our metabolic rate rises, causing the body potassium levels to be reduced. By snacking on the potassium-packed sweet potato, it helps to rebalance the vital mineral, and helps normalize the heartbeat. This in turn sends oxygen to the brain and regulates the body’s water balance.
10. Contains iron :Most people are aware that we need the mineral iron to have adequate energy, but iron plays other important roles in our body, including red and white blood cell production, resistance to stress, proper immune functioning, and the metabolising of protein, among other things.
11. Vitamin D :They contain Vitamin D which is critical for immune system and overall health at this time of year. Both a vitamin and a hormone, vitamin D is primarily made in our bodies as a result of getting adequate sunlight. You may have heard about seasonal affective disorder (or SAD, as it is also called), which is linked to inadequate sunlight and therefore a vitamin D deficiency. Vitamin D plays an important role in our energy levels, moods, and helps to build healthy bones, heart, nerves, skin, and teeth, and it supports the thyroid gland.
12. Skin and hair :Vitamin A can help protect against sun damage, and vitamins C and E are well-known “beauty supplements.” They encourage healthy, glowing skin and collagen growth.
13. Cancer prevention :The NIH reports that some studies have suggested that beta-carotene may reduce the risk of breast cancer in pre-menopausal women, ovarian cancer in post-menopausal women.

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Vegetable - Sweet Potato - Beauty Tips

Sweet Potato

1. Skin and Hair care : Having 1/4 cup of these potatoes everyday in ur diet,will increase the skin glow and turns the hair shiny.

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Vegetable - Sweet Potato - Allergies

Sweet Potato

1. Side effects:
   • While the vitamin A in sweet potatoes has numerous benefits, if consumed in daily abundance, your skin could turn yellow or orange. This side effect should decrease if you cut down on sweet potato consumption.
   • 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. Furthermore, sweet potatoes contain potassium and phosphorus, which is something that those with chronic kidney disease may want to avoid.
   • Given that sweet potatoes are, in general, very nutritious, you don’t need to cut them out of your diet unless a doctor advises it.

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Vegetable - Sweet Potato - Varieties

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