Sweet potatoes, or Shakarakand, are nutrient-rich root vegetables recommended by doctors for their health benefits. Incorporating sweet potatoes into the diet is simple, versatile, and highly beneficial. By choosing healthier cooking methods and balancing them with other nutrient-rich foods, you can enjoy the numerous health benefits they offer while keeping your meals both tasty and nutritious.
Each day we try to find a super vegetable that best suits our needs and nutritional requirements. Sweet potatoes better known as Shakarakand are more than just a delicious and versatile ingredient.
Believe it or not, they are packed with nutrients that make them one of the healthiest foods one can include in their diet.
Sweet potatoes are recommended by both doctors and nutritionists because of their many health benefits, which range from increasing immunity to helping with digestion.
Here’s a closer look at why this root vegetable deserves a spot on our plate and how to consume it properly for maximum health benefits.
They are rich in nutrients
Sweet potatoes are a nutritional goldmine. They are full of important vitamins that our body needs every day. Mostly one would find nutrients like Vitamin A, which helps improve eye health and boosts the immune system, and Vitamin C, known for its role in collagen production and skin health. One medium-sized sweet potato (about 130 grams) provides:
Vitamin A: Over 400% of the daily recommended intake
Vitamin C: 25% of daily requirements
Fiber: 4 grams, aiding digestion
Potassium: very much needed for heart health and blood pressure regulation
Magnesium: Helps reduce stress and maintain muscle function
The root vegetable is also a good source of iron and B vitamins which helps in improving the overall energy level of a person.
With such a diverse nutrient profile, sweet potatoes are not only a tasty addition but also a great way to meet daily nutrient needs.
The major benefits are better immunity and eye health
Beta-carotene is an antioxidant that the body transforms into vitamin A. This can be found in abundance in sweet potatoes and is one of their most notable health advantages. This vitamin helps to maintain good vision and avoid diseases like night blindness. As more and more people are dealing with eye health issues, including sweet potatoes in the diet can be a useful step toward improved eye health.
The antioxidants within the body strengthen the body’s defences against any cellular damage. Frequent sweet potato consumption can boost immunity, which is especially advantageous during seasonal changes when illnesses are more prevalent.
It is the natural way to deal with digestion problems
Sweet potatoes are an excellent source of dietary fibre, Now what does dietary fibre do? It has the very crucial role of maintaining digestive health. The fibre content helps to add bulk to stool and facilitates smoother bowel movements, effectively preventing constipation.
Our diets often include heavy and spicy meals. The role of sweet potatoes here can be a natural way to balance digestive issues. Boiled or roasted sweet potatoes make for a light, nutritious snack that’s easy on the stomach, providing relief from indigestion and other gastrointestinal problems.
Can it help with weight loss?
Sweet potatoes are a great option if someone is trying to control their weight or cut back on calories. They are high in fibre and low in calories, which eventually helps us feel fuller for longer.
This can make weight control easier by lowering overeating and unhealthy snacking.
The flavour of sweet potatoes can be improved without adding extra calories by combining them with some herbs and spices like coriander, cumin, and black pepper. They can definitely help in weight management when consumed as part of a balanced diet, more specifically as a midday or evening snack.
Nutrition for healthy eyes: Here’s what doctor recommends
Is it ideal for diabetics when prepared correctly?
Despite their natural sweetness, sweet potatoes have a comparatively low glycemic index (GI).
This simply means that they cause a gradual rise in blood sugar levels rather than a sudden spike. This makes them a suitable option for diabetics or those looking to control their blood sugar. For best results, go for boiled or roasted sweet potatoes instead of deep-frying.
Credit: Times of India
