Sweet potato properties and contraindications We have received questions this month related to sweet potatoes, such as the following: Does sweet potato have properties and contraindications? Does the sweet potato have properties and contraindications? What are the contraindications of sweet potato? What are the disadvantages of sweet potato? Does sweet potato have benefits and contraindications? What are the disadvantages of sweet potato? Does the sweet potato have contraindications?
In order to clarify these doubts of our followers, we consider today to deal with the sweet potato first from the botanical point of view.
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botanical aspects
The sweet potato, also called sweet potato or sweet potato, is widely used in the gastronomic world. Here we explain more about sweet potato benefits and contraindications that are worth knowing.
Sweet potato is part of the Convolvulaceae root family that includes beets, carrots, parsnip, turnip, rutabaga, and others.
The Ipomoea batatas plant is a perennial herbaceous vine, having alternate or heart-shaped or palmately lobed leaves and symmetrical, medium-sized flowers.
The edible tuberous root is conical and long, with a smooth skin that varies in color from orange, yellow, red, brown, beige, and purple.
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Characteristics and origin
Its flesh ranges from beige to red, white, pink, violet, purple, orange, and yellow. Varieties with white or pale yellow flesh are less moist and sweet than those with pink, red, or orange flesh.
In Chile, Mexico, Peru, Central America, and the Philippines, it is known as sweet potato, derived from the Nahuatl word «camotli.» In Venezuela, Argentina, Puerto Rico and the Dominican Republic it is called sweet potato.
Its origin is believed to be in South America or Central America. In Central America, the sweet potato was domesticated at least 5,000 years ago.
In South America, there are remains of Ipomoea batatas dating to 8,000 BC. Christopher Columbus took them to Europe after his first voyage to the New World in 1492.
Currently, they are cultivated throughout the American continent, as well as in Polynesia, New Zealand, Japan, Korea and China. North Carolina is the leading producer of sweet potatoes in the United States, producing about 40% of the national supply.
They should not be confused with the yam, another starchy root widely cultivated in West Africa. Yams are in fact larger and can weigh up to 120 pounds and two meters in length.
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Nutritional table
In addition to simple starches, they’re rich in dietary fiber, complex carbohydrates, and beta-carotene (a provitamin A carotenoid, according to the US Food and Drug Administration, a large one contains more than 100% of the recommended daily intake).
In addition, kumara contains other micronutrients, such as: vitamin B5, B6, C, E, minerals include iron, phosphorus, magnesium, zinc, copper, selenium, calcium, manganese.
The different colors of sweet potatoes also indicate the variety of antioxidants they contain. The purple type has a class of antioxidants called anthocyanins, while the orange ones get their color from beta-carotene.
Even the leaves of the kumara have more minerals and beneficial benefits than other tubular vegetables. Some consider the leaves to be even healthier than the potato itself, with a higher content of folic acid, iron, potassium, vitamins C and K, while having a lower sodium content.
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Sweet potato health benefits
Strengthens the immune system. They contain high amounts of vitamin D, which is necessary for the immune system and general health at this time of year. Both a hormone and a vitamin, vitamin D is produced primarily in our bodies as a result of getting adequate sunlight.
You may have heard of seasonal affective disorder, which is associated with inadequate sunlight and therefore a vitamin D deficiency. Additionally, vitamin D plays an essential role in our moods and energy levels. It also helps develop healthy nerves, bones, heart, skin and teeth, and supports the thyroid gland.
Healthy heart Vitamin B6 is important for breaking down a compound called homocysteine, which contributes to the hardening of blood vessels and arteries.
Additionally, the vitamin B6 in potatoes helps keep the walls of these important blood vessels healthy and flexible, allowing blood to flow freely.
Additionally, they contain high amounts of potassium, which plays a crucial role in lowering blood pressure by removing excess sodium (salt) and regulating fluid balance.sweet potato benefits and contraindications
It is also an important electrolyte that maintains normal brain and central nervous system function and helps regulate the heart’s natural rhythm.
fetal development They are usually abundant with folic acid, which is very important for healthy fetal cell and tissue growth and development. Pregnant women, as well as nursing mothers, should include them in their diet.
good for diabetics Recent research suggests that they may reduce episodes of low blood sugar and insulin resistance in people with diabetes.
Also, the high fiber content in sweet potatoes also makes a big difference. Studies have shown that type 1 diabetics who eat high-fiber diets have lower blood glucose levels, while type 2 diabetics may have improved lipid, blood sugar, and insulin levels. A medium kumara provides approximately six grams of fiber (without the skin).
In 2004, a study conducted by Dr. Berhhard Ludvikat at the University of Vienna and published in the journal «Diabetes Care» revealed that patients with type 2 diabetes treated with sweet potato had a significant decrease in blood glucose levels in fasting and a general improvement in glucose. check.
good carbs You know you need them to fuel your training and long runs, but did you know that plain sweet potato puree makes great mid-race fuel?sweet potato benefits and contraindications
A 100g serving of baked potato, or about 1/2 cup, contains 21g of carbohydrates. Since our bodies break down carbohydrates into sugar, you want to choose carbohydrates that are high in fiber, which take longer to break down and provide longer-lasting energy.
They can help control stress levels Sweet potatoes contain a significant amount of magnesium, which is an essential mineral for the normal functioning of the body. One of the most important benefits of magnesium is that it helps reduce stress and anxiety. Studies have shown that the increase in magnesium deficiency in modern diets has led to a significant increase in reported cases of depression around the world. For example, some controlled studies have indicated that magnesium deficiency increases depression in women experiencing premenstrual symptoms.
Magnesium deficiency and depression are related in that both have cell-mediated immune responses and inflammation throughout the body. Studies in animal models have shown that increased magnesium intake protects the brain from anxiety and/or depression after traumatic injury. Additionally, studies in animal models have shown that a decrease in magnesium causes an increase in anxiety-related behaviors as well as depression in mice .
Additionally, magnesium has been found to reduce insomnia in older individuals. Insomnia is a trigger for stress, depression and anxiety, which is unfortunate since more than 50% of older people suffer from some form of sleep deprivation.
Improves eye health Their rich orange color indicates that they are high in carotenoids, such as beta-carotene and other carotenoids, which is the precursor to vitamin A in your body. As antioxidants, carotenoids are helpful in protecting vision, fighting cell damage, and boosting our immunity to disease.
Carotenoids can increase the antibody response to antigens, improving resistance and resolution of infections, especially viral infections. They also support the formation of white blood cells, called «natural killer cells,» which have the ability to recognize and destroy cancer cells.sweet potato benefits and contraindications
Also know Sweet potato water to lose weight (sweet potato or sweet potato)
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C.contraindications of sweet potato or sweet potato
Sweet potato contraindications #1 Allergic reaction Sweet potatoes are considered safe for most people, although some people may develop an allergic reaction. Itching, nausea, vomiting, stomach cramps, and bloating are some of the symptoms of an allergic reaction to sweet potatoes.
Sweet potato contraindications #2 Diabetes Sweet potatoes can also lead to a spike in blood sugar levels when eaten in excess. So if you have diabetes, make sure you eat sweet potatoes in moderation.
Contraindications of sweet potato or sweet potato #3 Kidney stones Sweet potatoes are high in oxalates, which can cause problems for people prone to kidney stone formation.
Sweet potato contraindications #4 Interaction with medication People with heart disease and on beta-blocker medications should avoid consuming this vegetable. This is due to the fact that beta-blockers cause potassium levels to rise, and increased consumption of potassium-rich sweet potatoes can create complications.
Sweet potato contraindications #5 Interaction with vitamin supplement If you eat a lot of sweet potato and also take a vitamin A supplement for a long period of time, you may develop an effect known as carotenoderma. This is a condition that causes the skin to turn yellow-orange in color. It is important to note that it is reversible once you stop eating the beta-carotene in sweet potatoes or other foods.
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