Health Benefits of Eating Sweet Potatoes Daily!


Sweet potatoes are very delicious, healthy and are easy to cook and that’s what makes it my favorite snack. From casseroles to pies and fries, sweet potatoes dishes are myriad and delicious. And if you are looking for a magical, healthy and delicious staple food that can be cooked quickly and easily, you got to choose sweet potatoes. Sweet potatoes are rich in Vitamin A, omega-3 fatty acids, carbohydrate and contain various other essential nutrients. Some of the health benefits of eating sweet potatoes include its ability to protect against cancer, treat inflammation, bronchitis, arthritis pain, dehydration, diabetes control and improved digestion. Baked sweet potatoes are my favorite weekend snacks and if you have not included it in your diet, then maybe you should. Today in this post, I am going to share with you the top 15 surprising health benefits of eating sweet potatoes and why it should be in your day to day diet.


Nutrition in Sweet Potatoes

Sweet potatoes are very nutritious and contains a number of vitamins, minerals and antioxidants and that makes it so beneficial for our health. 200g of sweet potatoes, when baked with skin and without salt contains the following nutrients:

  • 180 calories (9% of DV)

  • 4g of Protein (8% of DV)

  • 41.4g of total Carbohydrates (14% of DV)

  • 6.6g of Dietary Fibers (26% of DV)

  • 38433IU of Vitamin A (769% of DV)

  • 39.2mg of Vitamin C (65% of DV)

  • 1.4mg of Vitamin E (7% of DV)

  • 4.6mcg of Vitamin K (6% of DV)

  • 0.2mg of Thiamine (14% of DV)

  • 0.2mg of Riboflavin (12% of DV)

  • 0.6mg of Vitamin B6 (29% of DV)

  • 3mg of Niacin (15% of DV)

  • 1.8mg of Pantothenic Acid (18% of DV)

  • 8mg of Omega-3 fatty acids

  • 120mg of Omega-6 fatty acids

  • 950mg of Potassium (27% of DV)

  • 1mg of Manganese (50% of DV)

  • 0.3mg of Copper (16% of DV)

  • 54mg of Magnesium (14% of DV)

  • 108mg of Phosphorus (11% of DV)

  • 76mg of Calcium (8% of DV)

  • 152g water

Please note that the percent daily value (%DV) is for children aged 4 or above and adults. They are based on a 2000 calories based diet and your daily values may be lower or higher depending on your personal requirements.


Health benefits of eating sweet potatoes daily


As you already know, sweet potatoes are an excellent source of Vitamin A, Vitamin C, Manganese, Vitamin B6, Potassium and Dietary Fiber. Every baked with skin on and without salt 200g of sweet potatoes contain only 0.1g of saturated fat and 72mg of Sodium (3% of DV.) These vegetables are very low in saturated fats and sodium and that makes it even more beneficial for our health.

Sweet potatoes are better than potatoes since they are more nutrient dense, low in carbohydrates and calories and keep you satiated for a longer time. Sweet potatoes are versatile and they taste good pureed, roasted, grilled or baked. There are a number of health benefits of eating sweet potatoes and here are the top 15 health benefits of eating sweet potatoes.


Boosts Immunity

Vitamin A is the most abundant nutrient present in sweet potatoes, which makes it significantly vital for enhancing our immunity. Vitamin A is responsible for stimulating the production of white blood cells that fight diseases and infections. Studies say, Vitamin A eliminates cells that are detrimental to our health and has been shown to have anti-tumor qualities in some animal studies. Studies reveal, Vitamin A supplementation in areas where there is widespread deficiency of it, can aid in reducing the risk of death due to infectious diseases. Foods rich in Vitamin A like sweet potatoes, apricots, carrots etc. are immensely important to keep our immune system working smoothly and to its full extent. Additionally, the abundant antioxidant beta-carotene, iron and phosphorus also work towards boosting the functions of your immune system. So, if you have weaker immune system and looking for easy and natural way to boost your immune system, then eating sweet potatoes can be seriously beneficial for you.


Good for Eyes

Not only your immunity, Vitamin A is also responsible for boosting your eye health and that’s another major benefit of eating sweet potatoes. Vitamin A deficiency leads to deterioration of the outer segments of the eye’s photoreceptors, which impairs normal vision. Vitamin C, Vitamin E and omega-3 fatty acids are also healthy for the eyes and prevent degenerative damage. The beta-carotene present in the sweet potatoes keeps away age-related macular degeneration and that’s a good enough reason to include sweet potatoes n your day to day diet.


Prevents Dehydration

Sweet potato has high water content that raises the water level of a dehydrated body. In addition, the roughage or fiber present in the vegetable retains water in the body and keeps you well hydrated. If you often feel dehydrated then may be eating sweet potatoes can be beneficial for you in keeping your body hydrated for longer hours.


Enhances Brain Function

According to this study, purple sweet potato extracts prevent oxidative damage in the brain, improved memory and enhanced cognitive functions. Yet, another animal study showed that purple sweet potato extracts helped against brain aging and refined memory ability and special learning in mice. The anti-inflammatory qualities of sweet potatoes ameliorate memory and even prevent Alzheimer’s disease and that is another benefit of eating sweet potatoes.


Treats Stomach Ulcers

Sweet potatoes have a calming effect on the intestines and stomach. Potassium, Calcium, Vitamin A, Vitamin C, beta-carotene – all these are efficient in curing stomach ulcers. The roughage in sweet potatoes averts constipation and the resultant acid development, which diminishes the risk of stomach ulcers. The anti-inflammatory properties of sweet potatoes reduce the inflammation and pain of such ulcers and hence eating sweet potatoes is highly beneficial in treating stomach ulcers.


Regulates Blood Sugar

Sweet potatoes are known to reduce elevated blood sugar levels. In one study, 61 diabetic patients were given either 4g of Caiapo or a placebo daily for three months. Caiapo is a variety of white sweet potato, which has been studied extensively for its anti-diabetic qualities. At the end of the research, it was found that the sweet potato group had notably lower blood sugar level than the control group.


Helps with Weight Loss

If you are working out and planning to lose weight, then eating sweet potatoes can seriously benefit you. Sweet potatoes are rich in dietary fiber that keeps you full for a longer stretch of time and reduce your food cravings. Fibers move slowly through the digestive tract, which keep you satiated and keep away the hunger pangs. Eating a cup of sweet potatoes provides you with almost 7g of fiber. According to a recent animal study, purple sweet potatoes are excessively good in aiding weight loss. Mice were, kept on a high-fat diet and were, supplemented with purple sweet potato, which were, shown to decrease body weight and accumulation of fat over a period of 12 weeks.

For maximum weight loss effect, maintain a healthy diet and exercise regularly, aside from adding sweet potatoes to your diet.


Fights against Bronchitis

Sweet potatoes have the capacity to bring up the body temperature, perhaps due to their sweetness content. This ability of sweet potatoes is advantageous for people suffering from bronchitis along with its added property to act as a decongestant. The concentration of Vitamin C, iron and other nutrients aids in treating bronchitis.


Treats Asthma

Since sweet potatoes are good against bronchitis, they are a good treatment against asthma as well. They are helpful in curing congestion of nose, bronchi and lungs, thereby relieving the symptoms of asthma.

High in Antioxidants

Sweet potatoes are rich in anti-oxidants besides being an excellent source of roughage, vitamins and minerals. Orange colored sweet potatoes are high in beta-carotene, which is a pigment responsible for their vibrant orange hue. Beta-carotene is a powerful antioxidant that helps improve vision, promote respiratory health and is good for your skin. According to research, colored sweet potatoes display more influential activity against free radicals than white sweet potatoes and purple potatoes.


Treats Inflammation

The high concentration of beta-carotene, Vitamin C and magnesium is helpful in reducing both internal and external inflammation. This property is common in both potatoes and sweet potatoes although they belong to different biological families.


Improves Digestion

Sweet potatoes are high in dietary fiber and magnesium, which makes them a brilliant facilitator of digestion. Since they mainly contain starch, they are quite easy to digest and have a soothing effect on intestines and stomach.


Treats Arthritis

Since sweet potatoes are beneficial against inflammation, they are also beneficial in fighting against the swelling, pain and inflammation related to arthritis. The beta-carotene with magnesium along with zinc and Vitamin B, make sweet potatoes a very efficient food for treating arthritis. Beta-carotene neutralizes the free radicals produced at the site of inflammation. Painkillers like ibuprofen increases the risk of heart failure by 20%, so abandoning drugs for natural remedies to cure arthritis pain might be a good idea.


Anti-cancer

Almost 80% of sweet potatoes are, filled with a protein called Sporamin. Sporamin, was discovered in the 1930s and was hailed as a unique protein with anti-cancer effects. Scientists have tested the effect of this protein on cancer cells in a petri dish and they found that it is very effective against leukemia cells. Tests were also, performed on human tongue cancer cells and it was, revealed that sporamin is very effective in mitigating the viability of such cancerous cells. When this protein was tested on colon cancer cells, it was found that sporamin not only diminishes the growth of colon cancer cells but also their migration and invasion. Sporamin is not completely, digested by the body and is found in the blood intact. Generally, when proteins leak into the blood they commence immune response. Sporamin ameliorate cancer survival without actually activating the host’s immune system.


Regulates Diabetes

Sweet potatoes are good for people with diabetes, which is opposite of the popular belief. As mentioned before, they are very effective in regulating blood sugar levels by aiding the proper secretion of insulin. This does not mean that you can eat rampant sweet potatoes, but it is indeed a healthier substitute for rice as your carbohydrate intake.


Sweet potatoes are extremely nutritious and healthy vegetables. There are a number of health benefits of eating sweet potatoes. Eating sweet potatoes help you regulate blood sugar and keep your diabetes in check, boost immunity, improves digestion, boosts brain function, eye health and helps in weight loss. It also treats arthritis, inflammation, asthma, bronchitis, stomach ulcers and offers benefits in dehydration. Eating sweet potatoes are even beneficial in fighting against cancer.

The iron in sweet potatoes, help improve the immune system and magnesium helps you to relax and eliminates stress. Sweet potatoes are also high in Vitamin B6, which reduces the chemical homocysteine in our body. Homocysteine has been, associated with several degenerative diseases like heart attacks.


Sweet potatoes are easy to cook and can be cooked in various ways like you can bake it, fry it and you can even add them in soups, stews and smoothies. Although beneficial, sweet potatoes do have side effects. If you have history of calcium-oxalate kidney stones, you should avoid sweet potatoes. Calcium oxalate combined with sweet potatoes cause kidney stones. Although rare, but sweet potato allergy is not unheard of. If you experience any symptoms like nausea, allergy, vomiting etc, immediately consult with your physician.

The health benefits of eating sweet potatoes hugely outweigh the side effects. They are helpful for people who are trying to quit smoking, drinking or narcotics. The high concentration of Vitamin A and Phosphorus are good for both cardiac and ocular health.


Have you tried sweet potatoes yet? If not, then add them to your diet today!


Until then, stay fit and healthy!


Manfaat mengkonsumsi ketela rambat tiap hari

Tahu campur. Tahu campur merupakan salah satu masakan favorit di Jawa Timur. Perpaduan petis dan bumbu halusnya menciptakan rasa kuah yang unik. Di kota-kota lain, tahu campur masih sulit ditemukan.

Tahu campur Resep Tahu Campur, Masakan Jawa Timur Paling Favorit di Malam Hari. Tahu Campur, salah satu masakan khas Jawa Timur yang sering diburu oleh pecinta kuliner. Tahu campur, literally meaning "mixed tofu" in Javanese and Indonesian, is an East Javanese tofu dish. You can have Tahu campur using 9 ingredients and 5 steps. Here is how you cook it.

Ingredients of Tahu campur

  1. It's 4 sdm of Bumbu pecel (beli jadi).
  2. Prepare 5 potong of tahu kotak tanpa kulit.
  3. You need 2 butir of telur.
  4. It's 1 batang of sledri.
  5. You need 4 siung of bawang merah untuk taburab.
  6. You need 1 buah of jeruk purut.
  7. It's of Kecap manis.
  8. Prepare sesuai selera of Tauge.
  9. It's Sesuai selera of Kol.

Sekarang tahu campur khas Lamongan sudah siap untuk disajikan. Tahu campur ini sangat cocok untuk dijadikan menu sarapan karena mengandung banyak nutrisi dari bahan-bahan yang. Tahu campur khas Lamongan ini punya cita rasa yang gurih dan segar. Bumbu petis yang berpadu dengan kuah kaldu sapi yang besar, bikin sajian ini digemari masyarakat lokal maupun pengunjungnya.

Tahu campur instructions

  1. Encerkan bumbu pecel dengan air hangat, tambahkan kecap manis.
  2. Potong tahu menjadi dadu atau kotak2 kecil, lalu goreng dengan api kecil, saya bagi 2 porsi.
  3. Kocok telur lalu siramkan ke tahu yang masih di wajan. Goreng sampai matang.
  4. Sajikan diatas piring, tambahkan irisan tipis kol lalu tauge dan sledri. Siram dengan bumbu kacang, kucuri jeruk dan bawang goreng.
  5. Siaap disantap ;).

Tahu campur, literally meaning "mixed tofu" in Javanese language and broader Indonesian language, is an East Javanese tofu dish. Tahu campur, literally meaning "mixed tofu" in Javanese language and broader Indonesian language, is an East Javanese tofu dish. Tahu Campur merupakan yang sering membuat ketagihan. Yang terkenal bukan hanya ada di Lamongan, Surabaya juga memiliki beberapa kedai tahu campur dengan rasa. Sudah lama pengen bikin tahu campur Surabaya.sejak nyimpan potongan tabloid yang berisi ulasan dan resep tahu campur Surabaya yang otentik dari warung tahu campur terkenal.katanya sich.

Easiest Way to Cook Yummy Tahu campur

Tahu Gejrot. Tahu gejrot (Carakan:ꦠꦲꦸ ꦒꦼꦗꦿꦺꦴꦠ꧀) adalah makanan khas Cirebon, Indonesia yang terbuat dari tahu dan bumbu lainnya. Tahu gejrot terdiri dari tahu yang sudah digoreng kemudian dipotong agak kecil lalu dimakan dengan kuah yang bumbunya cabe, bawang putih, bawang merah, gula. Resep Tahu Gejrot - Pada pertemuan kali ini kita akan membahas tentang Resep Tahu Gejrot.

Tahu Gejrot Tahu gejrot consists of tahu pong, a type of hollow tahu goreng (fried tofu) cut into small pieces. Tahu gejrot makanan khas berasal dari Cirebon. Tahu gejrot terbuat dari tahu yang sudah digoreng kemudian dipotong agak kecil lalu dimakan dengan kuah yang. You can have Tahu Gejrot using 11 ingredients and 4 steps. Here is how you achieve it.

Ingredients of Tahu Gejrot

  1. It's 10 buah of tahu goreng /secukupnya,bisa menggunakan tahu sumedang.
  2. You need 100-150 ml of air.
  3. Prepare 40 gr of gula merah(resep asli 50gr,sy pake gula aren).
  4. It's 1 Sdm of kecap manis.
  5. You need 2 sdm of air asem Jawa kental.
  6. Prepare Secukupnya of garam.
  7. Prepare Secukupnya of penyedap (bila suka).
  8. You need of Bumbu ulek kasar :.
  9. You need 2 siung of bawang putih.
  10. Prepare 4 siung of bawang merah.
  11. It's 10 buah of cabe rawit hijau/pedas sesuai selera.

Makanan Rakyat Yang Memasyarakat, Rasanya Melebihi Pizza Hut. Selebihnya, tahu-tahu yang sudah dipotong akan dicampur bersama bumbu yang dihaluskan tersebut dan disiram kuah khas tahu gejrot yang terbuat dari kecap manis dan gula merah ini. Tahu gejrot adalah jajanan khas Cirebon yang berbahan dasar tahu. Pada dasarnya, pembuatan makanan lezat ini tergolong sangat sederhana dan tidak memerlukan banyak waktu.

Tahu Gejrot step by step

  1. Untuk kuahnya : rebus air,gula merah,gula pasir,kecap manis,air asam,garam,sampai mendidih,saring bila perlu,dinginkan.
  2. Masukan / campurkan bumbu ulek kasar ke air kuah(air gula merah) aduk rata,cek rasa manis,asem,pedasnya.
  3. Saya goreng ulang tahu..,biar lebih kriuk saat di santap,karena tahu berasal dr kulkas.
  4. Penyajian : dalam wadah,potong potong tahu goreng,siram dengan kuah berbumbu..,Selamat mencoba...

Cara Membuat Tahu Gejrot - Indonesia memang seakan tak pernah kehabisan dengan kekayaan Tahu Gejrot merupakan jajanan khas kota Cirebon yang sudah tersebar kemana-mana, bahkan. Tahu gejrot adalah salah satu kudapan sederhana yang terbuat dari tahu goreng yang dipotong dan diguyur dengan kuah khas yang rasanya unik dan nikmat sekali. Resep Tahu Gejrot - Indonesia merupakan salah satu negara yang kaya akan budaya kesenian Salah satu makanan tersebut adalah tahu gejrot. Tahu gejrot merupakan jajanan khas Indonesia. Bahan utama tahu gejrot adalah sejenis tahu Sumedang atau tahu pong yang digoreng dan dipotong-potong.

Recipe: Tasty Tahu Gejrot

Tahu Gejrot Sunda. Tahu Gejrot, nyaéta kadaharan has ti daérah Cirebon, Jawa Kulon. Asal muasalna tahu gejrot téh di Desa Jatiseeng, Kecamatan Ciledug, Kabupatén Cirebon. Tahu gejrot geus aya ti saméméh Indonésia merdeka.

Tahu Gejrot Sunda Tahu gejrot terdiri dari tahu yang sudah digoreng kemudian dipotong agak kecil lalu dimakan dengan kuah yang bumbunya cabe, bawang putih, bawang merah, gula. Tahu gejrot adalah salah satu kuliner berbahan dasar tahu dengan siraman kuah pedas. Resep Tahu Gejrot - Pada pertemuan kali ini kita akan membahas tentang Resep Tahu Gejrot. You can have Tahu Gejrot Sunda using 7 ingredients and 6 steps. Here is how you achieve it.

Ingredients of Tahu Gejrot Sunda

  1. Prepare 12 of tahu Pong.
  2. It's 10 siung of bawang merah.
  3. You need 2 siung of bawang putih.
  4. It's 4 sdm of gula merah sisir.
  5. It's 10 of cabe rawit hijau (selera rasa pedasnya).
  6. Prepare 8 mata asam of jawa, larutkan dengan air.
  7. It's 1/2 sdt of garam (selera secukupnya).

Selebihnya, tahu-tahu yang sudah dipotong akan dicampur bersama bumbu yang dihaluskan tersebut dan disiram kuah khas tahu gejrot yang terbuat dari kecap manis dan gula merah ini. Setelah mengelilingi tempat makan, kali ini Benoe akan mendatangi salah satu jajanan yang pedas banget, yaitu Tahu Gejrot. Aneka Resep Tahu Gejrot Asli Dan Cara Membuah Kuah Tahu Gejrot Spesial Khas Cirebon dan Sumedang Yang Enak, Pedas Manis dan Asam. Tahu Gejrot is an Indonesian fried tofu in sweet spicy sauce from Cirebon, a port town in West Java, Indonesia.

Tahu Gejrot Sunda step by step

  1. Siapkan bahan2 tahu gejrot. potong2 tahu pong jd beberapa bagian, bawang merah, bawang putih, air asam jawa, gula merah sisir..
  2. Kemudian siapkan cobek dan ulekan/mutu batu, tumbuk bawang merah dan bawang putih dengan garam (tumbuk/uleg agak kasar).
  3. Tambahkan gula merah sisir dan tumbuk lagi sampai gula hancur dan merata dengan bawang merah dan bawang putih.
  4. Selanjutnya tambahkan 10 sdm air asam jawa ke dalam cobek dicampur rata dengan bumbu yang sudah ditumbuk.
  5. Aduk aduk air asam jawa dengan bumbu yang ditumbuk, cicip rasanya jika dirasa kurang mantap bisa ditambahkan lagi bahannya misal kurang gurih/kurang manis/kurang pedas/kurang asem bisa ditambahkan garam/gula/cabe/air asam sampai pas rasanya utk kuah tahu gejrot.
  6. Selanjutnya tata tahu dalam wadah, siram dengan kuah. siramkan sesuai selera dan Tahu Gejrot siap dinikmati, rasanya yang manis, gurih, asem dan pedass betul betul menyegarkan. Selamat Mencoba 🤗👌.

Tahu gejrot consists of tahu pong, a type of hollow tahu goreng (fried tofu) cut into small pieces. Makanan Rakyat Yang Memasyarakat, Rasanya Melebihi Pizza Hut. Cara Membuat Tahu Gejrot dan Bahan-bahannya. - Tahu gembos tawar - Bawang merah & putih - Gula. Tahu gejrot tentunya sudah sangat familiar di telinga kita. Makanan yang berasal dari Cirebon ini menjadi Orang-orang menyukai tahu gejrot karena selain murah, makanan khas Sunda ini bisa.

Easiest Way to Prepare Appetizing Tahu Gejrot Sunda