Boniato: incredible energy and benefits and properties - Green Health Tips - Health & Fitness News Boniato: incredible energy and benefits and properties | Green Health Tips - Health & Fitness News

Boniato: incredible energy and benefits and properties

As with celery , sweet potato is another of the most consumed foods in a balanced diet, along with potatoes or potatoes . This is due to...

As with celery , sweet potato is another of the most consumed foods in a balanced diet, along with potatoes or potatoes . This is due to the fact that todayand from very old, we can find an interesting and good variety of recipes completely nutritious and healthy that have this food as one of the main ingredients or highlights.

Being a food that contains complex carbohydrates, sweet potatoes  become an excellent choice to take care of our liver, while helping to maintain blood sugar level. And this is just a good example of many of the properties of the sweet potato , which we particularly find with this healthy food.

Boniato: incredible energy and benefits and properties

What is sweet potato?

The sweet potato is a tuber , in the same way as other foods, such as potatoes, yams or cassava. It is also known by the names of  sweet potato, sweet potato or sweet potato . It belongs to the family  Convolvulaceae and is grown in a very large part of the world precisely because it is an edible tuberous root.

It is a food originating in South America and Central America. For example, in a country like Peru, it has been cultivated for more than 8000 yearsand even representations of sweet potato in a wide variety of remains of pre-Columbian pottery. However, it was not until the late fifteenth century when it officially arrived in Europe from the hand of Christopher Columbus.

As regards the sweet potato proper, it is a  tuberous root of characteristic shape and appearance, with the meat that depending on the variety may be white or yellow-orangeand whose flavor make it precisely a highly acclaimed food , being sweet. For this reason it is common to use in different desserts, as for example could be the case of traditional  sweet potato fritters .

Varieties of sweet potatoes

Did you know that there are different varieties of sweet potatoes, which differ not only in their taste but also in their external appearance). In fact, as we indicated briefly at the beginning of this note, there are white and yellow varieties. 

In Spain, for example, there are some specific varieties, such as the Amarilla de Málaga, the pink meat violet, the red meat Californian, the red meat Jasper, the Blanca de Paris, the Rosa de Málaga or the red variety . 

Boniato: incredible energy and benefits and properties

In addition, we can also mention other varieties like the Smooth of Tucumán, the Waal (of Guatemalan origin), the Centennial of red meat or the Batatillas of Nerja.

Nutritive qualities of sweet potatoes

The sweet potato is rich in beta carotene (provitamin A) and in a wide variety of vitamins, among which mainly vitamin C. But it is not the only one that brings because it also has interesting amounts of vitamin E and especially folic acid ( vitamin B9).

In addition, it  is especially rich in minerals , most notably the presence of potassium, magnesium, calcium, sodium and iron.

It is surprising that it is high in complex carbohydrates , especially starchand its  contribution in fiber . On the other hand it  is low in fat and also in protein.

Nutritional information of sweet potatoes per 100 grams:

Properties of sweet potato

High antioxidant content

Due to its richness in antioxidants (especially betacarotenes and vitamins C and E), it is an ideal food to increase defenses, helping to boost the natural immunity of our body. In addition, it helps to prevent cardiovascular diseases, thanks to its content in useful nutrients in turn to prevent the risk of cancer.

It also provides  glutathione , which naturally interferes with the elimination of  free radicals and heavy metals  (such as cadmium), as well as toxins that damage our body. Thanks precisely to its content in beta carotenes is  an ideal food for sight , helping to prevent cataracts.

Benefits for the cardiovascular system

As indicated above, its high antioxidant content is an ideal food to prevent cardiovascular diseases, being especially useful in case of hypertension, high cholesterol and heart problems.

Boniato: incredible energy and benefits and properties

Among other important functions, beta-carotenes are suitable for maintaining the walls of blood vessels in good condition. While potassium, it becomes a fundamental mineral for the health of our heart. In fact, its fat content is very low.

Ideal against digestive discomfort

The sweet potato provides substances beneficial to the digestive and intestinal mucous . Therefore, it becomes a suitable food for all those people who suffer from some digestive problem. Of course, the most advisable in these cases is to consume it roasted or boiledand never fried.

Among the different digestive conditions in which roasted sweet potatoes are adequate, we can mention the following: gastritis, gastroenteritis, constipation, diarrhea, irritable bowel syndrome and ulcers.

On the other hand it  provides fiber , making it a very good option when it comes to improving intestinal transit, being suitable in case of constipation.

Suitable for pregnancy

Due to its high content of  folic acid , it becomes an ideal food during pregnancy, since 100 grams of sweet potato provide about 80 mg. of this very important vitamin. 

Boniato: incredible energy and benefits and properties

As you are sure to know, folic acid or vitamin B9 is essential in preventing birth defects of the neural tube, such as spina bifida (defects of the spinal cord) or anencephaly (defects of the brain ).

In addition, it is known that folic acid may also help reduce the risk of cleft palate, cleft lip, certain types of heart defectsand the development of preeclampsia in the pregnant woman.

On the other hand by its content in complex carbohydrates, it is a recommended food to maintain the level of sugar in blood, providing energy. 

Benefits of sweet potatoes

In summary, here are the main benefits of the sweet potatoes:

  • Helps maintain blood sugar levels.
  • Prevents cardiovascular diseases in blood.
  • Rich in antioxidants.
  • It stands out for its content in beta-carotenes and vitamin C.
  • Useful to boost the immunity of our organism and increase the defenses.
  • Beneficial for before and during pregnancy.
  • Very good for the heart.
  • Adequate in case of digestive affections.
  • It helps to improve intestinal transit.

 

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Green Health Tips - Health & Fitness News: Boniato: incredible energy and benefits and properties
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