How Sweet Potatoes Improve Your Overall Well-Being
While sweet potatoes may be best known for being a healthy snack during Thanksgiving and Christmas, this fruit-like vegetable is also a rich source of both vitamin C and potassium, two nutrients that can help improve your overall well-being.
Make potato candy by combining cold mashed potatoes, milk, vanilla extract, and sugar. Stir until the mixture becomes a dough consistency, then chill it for an hour or so.
1. Reduces Inflammation
The best way to improve your overall well-being is to reduce the inflammation in your body. This may be done by eating naturally anti-inflammatory foods, or through the use of supplements.
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One of the most powerful natural anti-inflammatory herbs is turmeric. It contains the compound curcumin, which has been shown to reduce inflammation in humans and animals alike.
Another strong anti-inflammatory herb is ginger. This spicy root is often eaten as a spice, syrup, tea, or essential oil.
Eating a balanced diet rich in antioxidants and containing the right balance of omega-3 and omega-6 fatty acids is key to maintaining a healthy immune system and avoiding chronic inflammation. Limiting foods that are high in saturated fats, such as fatty meats, dairy products, and tropical oils, may also help.
2. Lowers Blood Pressure
High blood pressure, or hypertension, is a major cause of heart disease and stroke. It affects about one in three Americans and is the “silent killer.”
The top number, systolic blood pressure, indicates the pressure in your arteries when your heart beats. The bottom number, diastolic blood pressure, measures the pressure in your arteries between beats.
Eating a diet rich in potassium, fiber, and protein can help you lower your blood pressure. Men should get at least 3,400 milligrams of potassium daily, and women around 2,600.
It’s also important to eat a balanced diet that includes plenty of fruits and vegetables. These are known to be good sources of potassium, which helps the body get rid of sodium through your urine.
3. Lowers Cholesterol
If you have high cholesterol, it can increase your risk for heart disease and other health problems. You can improve your cholesterol levels by making lifestyle changes or by taking Vidalista Tablets.
A heart-healthy eating plan is a good place to start. It limits your intake of saturated fat and trans fat and encourages you to eat more whole grains, fruits and vegetables.
Adding more nuts and seeds to your diet can also help lower your cholesterol. They contain plant sterols and omega-3 fatty acids.
They also provide protein, fiber, and other nutrients that keep your body healthy.
The soluble fiber in plant foods, such as sweet potatoes, can reduce your bad LDL cholesterol by binding it in your gut. This helps prevent it from getting into your bloodstream and causing clogged arteries.
4. Lowers Blood Sugar
Sweet potatoes and yams are both high in fiber and have good amounts of vitamin C, which is important for keeping blood sugar levels normal. They also have antioxidant powers that may help keep arteries from being damaged, reducing the risk of heart disease and diabetes complications.
However, they are also a high-glycemic food. That’s why it’s important to know how food affects your blood sugar level and if it’s a good choice for you.
While potatoes are a great source of vitamins and minerals, they can still spike your blood sugar. That’s why it’s important not to overeat them. They should be a small part of a well-balanced diet.
5. Lowers Risk of Cancer
One of the best ways to reduce your cancer risk is by eating a healthy diet. Diets that are rich in fruits, vegetables, whole grains, legumes, fish, and poultry can lower your risk of many types of cancer.
Limiting alcohol intake is also important, especially for women. An estimated 6% of all cancer cases are due to alcohol intake, and consuming too much alcohol is linked to many different types of cancer.
Eating a diet that is high in fiber may also help reduce your cancer risk. Fiber helps move food through your digestive tract more quickly, thereby nourishing your microbiome.
It is also important to exercise regularly and get vaccinated against certain viruses that have been linked to cancer, like human papillomavirus (HPV) and hepatitis B and C. This can help reduce your risk of cervical, liver, and other types of cancer.
6. Lowers Risk of Heart Disease
Heart disease is one of the leading causes of death in the United States. It can affect anyone of any age and is largely preventable through lifestyle changes.
You can reduce your risk of developing heart disease by avoiding risk factors such as smoking, high cholesterol, diabetes, obesity, and a poor diet. You can also lower your risk by exercising regularly and maintaining a healthy weight.
The heart is made up of a chamber called the right atrium and four valves that control how blood circulates through the body. These valves make sure that oxygen-rich blood from the lungs goes to the heart and that blood from the heart returns to the lungs.
Heart disease can cause many symptoms, including chest pain or shortness of breath, irregular heartbeat (arrhythmia), and heart failure. It can also lead to complications such as a heart attack, stroke, or damage to the arteries that supply blood to the rest of the body.
7. Lowers Risk of Diabetes
One of the best ways to improve your overall well-being is to eat a balanced diet. Increasing your intake of fruits, vegetables, lean protein, and whole grains can help you maintain a healthy weight and lower your risk of diabetes.
A new study suggests that women who adhere to optimal levels of five modifiable lifestyle factors – healthy body mass index, high-quality diet, regular physical activity, moderate alcohol consumption and not smoking – after their pregnancy have a 90% lower risk of developing type 2 diabetes over 28 years.
Diabetes is a leading cause of blindness, kidney failure, heart attacks and stroke, and lower limb amputation. But it is largely preventable.
8. Lowers Risk of Eye Disease
A diet rich in vitamin A and other eye-supporting nutrients can help reduce the risk of some eye diseases. Sweet potatoes are one of the best sources of beta-carotene, an important plant pigment that our bodies convert to vitamin A.
Combined with other carotenoids, beta-carotene protects eye cells from free radical damage and inflammation. Getting enough vitamin A also helps prevent dry eyes and maintains mucous membranes that trap bacteria.
In addition to eating plenty of orange-fleshed vegetables, including sweet potatoes, researchers have found that omega-3 fatty acids can prevent age-related eye diseases, such as age-related macular degeneration (AMD). Eating fish that is high in omega-3 fatty acids, like salmon, tuna, and halibut, also has some beneficial effects on eyesight.
9. Lowers Risk of Infection
Sweet potatoes are a fantastic source of vitamin C, which is known for their ability to prevent the common cold. They also contain vitamin A, which is essential for boosting immune function and keeping skin healthy.
One baked sweet potato provides almost half of your daily requirement of vitamin C, and the same serving also provides 400% of your recommended intake of this vital nutrient.
For even more health benefits, pair your sweet potato with healthy fats such as avocado, nuts, and seeds, or drizzle it with a little olive oil before baking. All these nutrients work together to improve your overall well-being and help you stay disease-free for longer.
10. Lowers Risk of Cancer
Getting regular screening tests may find some cancers early when treatment is most effective. Breast, cervical, colorectal (colon), and lung cancers are some of the most common kinds of cancer that are found through screening.
Eating a healthy diet can also lower your risk of cancer. Fruits, vegetables, whole grains, and lean meats are good anti-cancer foods.
Limiting alcohol intake is another way to help prevent cancer. Several studies show that drinking alcohol can increase your risk of mouth, breast, liver, and esophagus cancers.
A healthy diet, combined with regular physical activity, may also lower your risk of some types of cancer. But there’s no single food or nutrient that can protect you from cancer, says Loftfield.