The benefits of sweet potatoes for men
The sweet potatoes contain a lot of potassium which helps in reducing high blood pressure and reduce the risk of erectile dysfunction in men. The sweet potato is characterized by its orange color which is caused by beta-carotene which supplies the body with vitamin A , vitamin A helps to promote fertility in men , in addition there are so-called Sweet Potato benefits for sex .
What is sweet potato
Sweet potatoes are starchy and grown all over the world. Sweet potatoes come in different sizes and colors , such as orange, white and Violet. Sweet potatoes are rich in vitamins, minerals, antioxidants and fiber.
Nutritional ingredients of sweet potatoes
Raw sweet potatoes include the following nutritional ingredients :
Calories increased by 86 % .
77% water .
Protein by 1.6 grams .
Carbohydrates by 20.1 grams.
Sugar in a ratio of 4.2 grams.
Fiber by 3 grams.
Fat by 0.1 grams.
Carbohydrates: medium-sized sweet potatoes contain 27 grams of carbohydrates, the main ingredients of sweet potatoes are starch, which makes up 53% of the carbohydrate content.
Simple sugars: simple sugars such as glucose , fructose, sucrose and maltose, these simple sugars make up 32% of the carbohydrate content.
Because of the high sugar content of sweet potatoes, eating them in large quantities per meal is not healthy for people with Type II diabetes and high cholesterol.
Starch: starches are divided into three main categories depending on the quality of their digestion.
The proportions of starches found in sweet potatoes are as follows :
Starch is 80% digestible, this type of starch is fast and easy to absorb and increases the value of blood sugar.
Slowly digested starch is 9 % , this type of starch decomposes slowly and causes a small increase in blood sugar levels.
Resistant starch is 11%, this type of starch is difficult to digest and works like fiber, in addition to feeding friendly intestinal bacteria . The proportion of resistant starch increases in sweet potatoes after it is cooked and cooled.
The sweet potatoes that are cooked contain high percentage of fiber. Soluble fibers are in the form of pectin and their presence varies from 15 to 23 % , while insoluble fibers are in the form of cellulose and hemicellulose and for an embryo , their presence ranges from 77 to 85 % .
Soluble fiber such as pectin increases satiety , reduces normal food intake, and reduces high blood sugar by slowly digesting sugars and starches.
Eating a large amount of fiber that is insoluble gives good health results , for example : reducing the risk of diabetes and improving bowel health.
Protein: medium-sized sweet potatoes contain 2 grams of protein, making them a poor source of protein production. Sweet potato is its primary carbohydrate composition, most carbohydrates come from starch and then fiber. These root vegetables are relatively low in protein, but are nevertheless an important dietary source of protein in many developing countries.
Vitamins and minerals
The sweet potatoes contain a lot of vitamins and minerals such as :
Vitamin A: sweet potatoes are a good food source rich in beta-carotene, from which the body can convert it into vitamin A.
Vitamin C: vitamin C reduces antioxidants, reduces colds and improves skin health .
Potassium: the potassium contained in sweet potatoes is very important for blood pressure control , in addition, potassium mineral reduces the risk of heart disease.
Manganese : the metal manganese found in sweet potatoes is very rare and important for growth.
Vitamin B6: vitamin B6 has an important role in converting food into energy.
Vitamin B5: Vitamin B5 has another name and is pantothenic acid, this vitamin is found in almost all foods.
Vitamin E: Vitamin E is a powerful antioxidant vitamin that is soluble in fat and helps protect the body from oxidative damage.
Plant compounds for sweet potatoes
Sweet potatoes contain plant compounds, these compounds include :
Beta-carotene: beta-carotene is an antioxidant that our body converts into vitamin A. When you add fat next to a meal, the body increases the absorption of this compound.
Chlorogenic acid: the chlorogenic acid compound is one of the most antioxidant that is superior to the polyphenols found in sweet potatoes.
Anthocyanin : the sweet potatoes that are purple in color are rich Ballantine which consists of possess strong antioxidant properties.
The cultivation of sweet potatoes
Sweet potatoes compared to potatoes regular
Many people replace sweet potatoes with regular potatoes and believe that regular potatoes are the healthiest option. Sweet potatoes and regular potatoes contain similar amounts of carbohydrates, proteins and fats . The sweet potato and ordinary potato is a good source of vitamin C and potassium, but sweet potatoes provide good amounts of beta-carotene which the body can convert it to vitamin A.
Ordinary potatoes are more saturated than sweet potatoes, but they contain sugar alkaloids and these compounds are harmful if ingested in large quantities.
The sweet potato is considered the most healthy option than regular potatoes because they contain a lot of fiber and vitamins that are beneficial to the body.
Health benefits of sweet potato
In addition to having health benefits of sweet potato there is also damage to sweet potatoes , but include the health benefits of sweet potatoes include :
Prevention of vitamin A deficiency : because vitamin A is important for the point of it causing health problem in the body , for example : the deficiency of vitamin A in the body can lead ‘me harm, temporary or permanent work, and can lead to blindness , so sweet potato is an important source of beta-carotene, high absorption, which the body can convert to vitamin A.
Regulation of blood sugar: imbalance of blood sugar level and insulin secretion is one of the main causes of Type 2 diabetes. Sweet potatoes that are whitecolor improve blood sugar regulation for people with Type II diabetes.
Reducing the risk of cancer : oxidative damage to cells is associated with an increased risk of cancer and occurs when cells divide in a way that becomes difficult to control.
Promoting intestinal health : the fiber and antioxidants found in sweet potatoes that is useful in promoting intestinal health.
Immune system support: because of the beta-carotene found in sweet potatoes that is converted into vitamin A , vitamin A is essential for immunity so its presence in sweet potatoes helps to promote the health of our immune system.
The sweet potato lower cholesterol, and considered a vegetable radical containing feeders and come in a variety of different colors , in addition they are rich in fiber and antioxidants that protect the body from damage.