Sweet potato which is the nightshade vegetable is a member of the nightshade family. This vegetable has been farmed in the Americas for over 7000 years and is native to Bolivia, the Andes, and Peru.
Potatoes are a favorite vegetable among children. Potatoes can also be baked, boiled, fried, mashed, sliced, and roasted, to name a few methods of preparation.
Nutrients in Sweet Potatoes are shown in the table below.
Amount Per 100grams
|% Daily Value|
|Total Fat 0.1g 0%|
|Saturated Fat 0g 0%|
|Trans Fat 0.0g|
|Cholesterol 0mg 0%|
|Sodium 6mg 0%|
|Total Carbohydrates 17g 5%|
|Dietary Fiber 2.2g 8%|
|Vitamin A 0%|
|Vitamin C 32%|
|Calcium 1% Iron 4%|
health benefits of potatoes:
Blood Pressure (BP)
Potassium is one of the most beneficial elements for keeping blood pressure in check. Potato skin has been shown to contain roughly 535 mg of potassium, according to scientific studies. This is around 15% of the daily recommended dose for the average adult. Potassium works by preventing the kidneys from producing salt and water, which helps to lower blood pressure.
Potatoes also contain antioxidants, which can be used to augment blood pressure drugs. The way potatoes are cooked affects how healthy they are for your body. Microwave cooking without oil is a good way to prepare potatoes. The majority of the nutrients in potatoes are destroyed by deep-frying and excessive boiling.
Improves the health of your heart and blood vessels
Vitamin B6, copper, potassium, vitamin C, phosphorus, manganese, niacin, fiber, and pantothenic acid are just a few of the minerals and elements contained in potatoes. The majority of these nutrients have been shown to be beneficial to heart health. Fibre, for example, aids in the reduction of cholesterol synthesis, which is beneficial to the heart.
Potassium also helps to lessen the risk of ischemic heart disease, a disease that destroys the heart’s major blood vessels, according to research conducted by the University of Southern California. Eight potatoes a day provide 4,069 mg of potassium, which can reduce the risk of ischemic heart disease by more than 49%. Overeating potatoes, on the other hand, can be harmful to your heart. This is related to their glycemic index, which is the relationship between the amount of carbs in foods and blood glucose levels.
Cancer prevention is important.
Previously, there had been no evidence that eating potatoes influenced the amplification of malignant activity by body cells. According to a recent study, potatoes do not cause cancer unless they are always deep-fried. Deep-frying can result in the formation of acrylamide, a chemical that increases the risk of cancer.
Mashing, boiling, baking, and moderate frying allow the potato to maintain its nutrients, which aid in cancer prevention. Baked potatoes, for example, can help reduce the risk of colon cancer as well as slow the growth of malignant cells in people who already have it. Potatoes also have a high Vitamin C content, which, according to study, helps to lower the risk of cancer. It’s also given to cancer patients in high doses to help them cope with the side effects of their treatment.
Improves the health of the brain
Alpha-lipoic acid is one of the coenzyme acids present in potatoes. The acid’s major functions are to prevent cell damage, improve neuron function, and promote overall brain health. It also aids in the prevention of memory loss and cognitive deterioration in Alzheimer’s patients.
Potatoes have also been found to be one of the most beneficial foods for treating depression, according to study. Potatoes cause the brain to produce serotonin, which influences neurotransmitters and determines one’s mood. Tryptophan, an amino acid that is converted to serotonin in the brain, is abundant in potatoes. Antioxidants in potatoes, such as Vitamin C, also aid to enhance brain function and maintain a healthy emotional balance.
Inflammation is reduced.
Potatoes have two primary glycoalkaloids that give them their flavor: a-solanine and a-chaconine. They can be bitter and harmful to the body at larger concentrations. The lowering of inflammatory chemicals in the body has been connected to these glycoalkaloids. Anthocyanins, another anti-inflammatory chemical found in potatoes, are particularly effective against intestinal inflammation. These chemicals also lower oxidative stress, which is defined as an imbalance between systemic reactive oxygen species and the ability of a system to detoxify reactive intermediates. This aids in the reduction of inflammation in the majority of bodily cells. The majority of these substances have also been connected to the successful treatment of ailments such as arthritis, mouth ulcers, and gout.
Enhances the body’s immunity
Some minerals and chemicals present in potatoes have been related to boosting the body’s immune system. Potato chemicals have been shown to aid in the generation of leucocytes, which serve to improve the body’s immune system, according to research conducted at the University of Maryland. Minerals and vitamins, such as vitamin C, also aid in the prevention of colds and runny noses.
Other minerals, such as Zinc, aid in the body’s resistance to diseases like Malaria and Pneumonia. Most medications used to treat the aforementioned disorders have zinc as an active component. In addition, Vitamin C in potatoes has antibacterial qualities that help the body fight a variety of hazardous pathogenic pathogens.
Encourages restful sleep
Foods having a high glycemic index (GI) have been related to enhanced sleep quality in studies. The impact of carbohydrates-rich diets may vary, especially in young children. Carbohydrate-rich diets usually result in optimal blood sugar production, which can interfere with children’s sleep.
According to a study published in Sports Magazine, the greater a food’s glycemic index, the better the sleep quality after intake. Potatoes are one of the most glycemic foods, with a glycemic index of 85 in each medium (173g) potato. Doctors recommend eating a potato-based meal at least one hour before going to bed for the best results.
Premenstrual Symptoms are Reduced (PMS)
Potatoes, and especially potato juice, have some of the most efficient nutrients for PMS relief. It contains Vitamin B6, which, according to a paper published in The BMJ, has been shown to be effective in reducing PMS symptoms. The medical journal reported that a high concentration of Vitamin B6 (100 mg per day) helped sustain healthy mood levels in a study of over 900 patients. Potatoes also contain tryptophan, an amino acid that stimulates the creation of serotonin. Serotonin, like Vitamin B6, aids in the maintenance of appropriate mood levels during PMS.
Reduces Cholesterol Levels in the Blood
Potatoes, depending on how they’re prepared, can help decrease cholesterol levels in the blood. Dietary fibers, which are contained in the skin of potatoes, are crucial for keeping blood cholesterol levels in check. The peel of potatoes contains soluble fiber. As a result, removing the skin deprives you of this vital component. Potatoes should be prepared by baking, gentle boiling, and using a small amount of olive oil.
Deep-frying potatoes, on the other hand, may have a negative impact on blood cholesterol levels. Excessive consumption of deep-fried potatoes can raise blood cholesterol, which has bad health consequences.
Prevents Kidney Stones From Forming
According to a study conducted by the University of Maryland Medical Center, elements contained in potatoes, such as fiber and magnesium, aid in the prevention of kidney stones.
The presence of uric acid in the blood causes kidney stones. Uric acid is mostly created in the body through the breakdown of proteins. Foods heavy in protein, such as fish, meat, eggs, milk, spinach, and so on, can raise the amount of uric acid produced by the body.
Furthermore, minerals such as iron and calcium have a role in the body’s production of kidney stones. Magnesium prevents kidney stone development by inhibiting calcification, which is the buildup and deposition of calcium in the blood.
Increases Satiety And Helps With Weight Loss
Consuming foods with strong satiating characteristics is one of the most common and successful approaches to maintain a healthy body weight. Satiety is the sensation of being full after a meal, which aids in suppressing appetite and, as a result, weight gain. Potatoes were found to have the greatest satiety index when compared to forty other common foods in a study published in the European Journal of Clinical Nutrition. This is due to the high concentration of proteinase inhibitor 2 (PI2) in potatoes, which has been related to appetite suppression.
Bone formation and strength are aided by this supplement.
Minerals included in potatoes aid in the production of stronger bones. Magnesium, calcium, iron, phosphorus, and zinc are minerals that help to make strong bones, teeth, and other structures. Collagen, the main structural protein present in the skin and other connective tissues, is also aided by minerals like zinc and iron.
Scurvy is prevented by taking this supplement.
Scurvy is a vitamin C deficient condition that causes bleeding gums and the recurrence of previously healed sores. Potatoes, as previously stated, are high in Vitamin C and hence beneficial in the prevention and cure of scurvy.
Getting Rid Of Dark Circles On The Face
Potatoes, like cucumbers, are commonly used to alleviate dark circles under the eyes. They include minerals, such as vitamin C, that help in the same way. Putting potato slices on your eyes before going to bed will help you get rid of those pesky black circles. Its minerals and vitamins function as antioxidants, preventing the oxidation that causes the circles to form.
Wrinkle Reduction is a term used to describe the process of reducing wrinkles
Potatoes were discovered to offer anti-aging benefits when consumed and applied to the skin in a study. However, the most efficient method is to apply potato paste to your face for twenty minutes before going to bed. To remove wrinkles and reveal a smoother, younger face, apply the paste directly to the wrinkled area.
Maintaining healthy, hydrated skin is one of the most efficient techniques to cope with sunburns. Potatoes contain a lot of water, so they’re good for keeping your skin hydrated and reducing sunburns. Using a peeler
Enhances the lightening of the skin
Potatoes are among the most effective natural skin lightening foods, according to a study published in The BMJ. Most skin lightening oils contain natural vitamins like vitamin C and E, which may be found in potatoes. Every day, grating and putting fresh potato to the skin for thirty minutes will help correct pigmentation and leave you with more vibrant skin.
Collagen Production Is Increased
Collagen is the active protein in the skin and other connective tissues, as previously stated. It is required for the preservation of firmness and elasticity in a variety of structures, including the skin. It’s nothing more than the glue that keeps our skin together. Vitamin C is a key component in the body’s collagen creation and maintenance. Potatoes are high in Vitamin C, making them a good source for maintaining a strong collagen structure.
Dry Skin Treatment
Skin dehydration is the most common cause of dry skin. Dehydration of the skin can be caused by basking in the sun or participating in strenuous training sessions without taking breaks. A blend of grated potatoes and curd is one of the most effective cures for dry skin. Applying the paste to your skin for thirty minutes will help it retain moisture and eliminate dry skin.
Dark Spots On The Skin Removal
The most prevalent cause of black spots on the skin is oxidation, which results in a dark spot. This is more common in persons who don’t eat enough antioxidant foods to help slow down the oxidation process. As previously said, potatoes are high in Vitamin C, one of the most powerful antioxidants. Potatoes can help you get more vitamin A in your diet. Furthermore, applying a newly cut potato piece on a spotted portion of the face over time can assist to fade the spot.
Prevents hair thinning
When combined with other nutrients like honey and aloe vera, the liquid content of a potato, often known as potato juice, is useful in preventing hair loss. Extract the potato juice and combine it with two tablespoons of aloe vera and one tablespoon of honey to make the paste. The paste should be massaged into the scalp and left on for many hours. It’s best used before going to bed, and it should be done at least twice a week for optimal benefits.
Grey Hair Treatment
Grey hair is caused by the body’s suppression of hair pigmentation chemicals. Melanin, which is responsible for hair pigmentation, is the major agent. The juice present in potatoes also aids in the preservation of hair’s natural color. Boiling unpeeled potatoes in water and rinsing your hair with the water after washing can aid with grey hair treatment over time.
Boost Your Athletic Performance
Potatoes are among the most highly suggested foods for a variety of athletes. This is due to the fact that it contains a number of vital minerals and nutrients that are critical for overall body health. Potassium, sodium, magnesium, phosphorous, and other minerals are highly advised for athletes. Potatoes also have a high satiety index, making them a long-lasting source of energy for physically demanding tasks.
Diarrhea Prevention and Treatment
In a study published in the Journal of Parental and Enteral Nutrition, both soluble and insoluble fiber were found to be beneficial in the treatment of diarrhea. Potatoes are high in fiber, which can aid with diarrhea prevention. Furthermore, they contain mild roughage, which helps to prevent and treat diarrhea.
Enhances Nervous System
Potatoes include choline, a versatile nutrient that aids in the health of the nervous system, including lowering chronic inflammation, promoting sleep, learning, memory, muscle movement, and nerve impulse transmission.
Potatoes are high in carbs, which are necessary for quick and painless digestion. Potatoes are a fantastic source of energy for newborns who are unable to digest hard foods due to their ease of digestion.
Red Blood Cell Production Is Boosted
Potatoes contain minerals and elements that promote hemoglobin production in addition to decreasing blood cholesterol. This is due to their high content of Vitamin B6, which is a key component in the synthesis of red blood cells. The increased number of red blood cells in the body contributes to improved overall health.
A Word Of Warning
Potatoes should be avoided by people who have severe renal illness or chronic kidney failure.
Green potatoes are generally harmful. Furthermore, potato leaves and fruits are hazardous since they may contain significant levels of arsenic, chaconine, and solanine.
The glycemic index of potatoes is extremely high (GI). As a result, if you are obese or diabetic, you should exercise caution when eating potatoes.
Baking potatoes rather than frying them is better for your health.