The food guide pyramid has introduced many nutritional terms into our everyday vocabulary. One of these terms is Nutrition. Nutrition is defined as a system’s proportionate intake of food nutrients to maintain health, prevent disease and improve quality of life. Nutrition is an important component of a balanced diet since good nutrition promotes health, but also maintain a person’s physical activity levels.
Let’s take a look at a few nutrition facts about potatoes. First of all, they are loaded with vitamins and minerals such as potassium, iron, phosphorous, and theobromine. Sweet potatoes are also a rich source of fiber and contain a myriad of other vitamins and minerals such as calcium, iron, selenium, and bromelain. One of their key health benefits is their high antioxidant called beta-carotene, that converts to vitamin A when eaten. Potatoes also help regulate blood glucose, so diabetic patients can have fewer diabetes problems if they eat regular potatoes instead of sweet potatoes.
Sweet potatoes are also very high in fiber, with a fiber content of 14 grams per one-cup serving. Fiber adds a lot of bulk to your foods and so eating more of it makes you feel fuller for a longer period of time. However, unlike many other vegetables and fruits, it has very little effect on blood glucose and can actually help increase your fiber intake if you eat a diet high in fiber. When you eat a diet high in fiber along with a low calorie diet, the result is not only losing weight, but you also will feel full longer because you are having less carbs. Here is one nutrition facts about sweet potatoes that might surprise you: Did you know that potatoes can actually lower cholesterol?
Studies say that this is because of the health benefits of potassium, one of the salts found in potatoes. Potassium is a mineral that can prevent the formation of high blood pressure. It also helps lower LDL or “bad” cholesterol levels, which is a key factor in the development of type 2 diabetes. The best way to eat a sweet potato and to keep your blood pressure at a healthy level is to mash it into a pulp first and then consume the potato. Avoid any type of potato dish that calls for sweet potatoes as they tend to have a lot of water, which can make your blood sugar go too high.
The American Heart Association recommends that women and men eat at least two servings of fruits and/or vegetables per day, preferably an abundance of dark green vegetables like kale, cabbage, mustard greens, turnips, and other leafy greens. These foods are good sources of vitamins A, C, and E, as well as riboflavin, pyridoxine, folic acid, magnesium, and potassium. Dark potatoes are also a good source for fiber; however, they are a poor source of nutrients including potassium and fiber. Dark potatoes may be good options if you don’t want to add salt to your potato fries.
Sweet potatoes come in two varieties: fleshy and seedless. Skinless is the healthier of the two varieties. Skinless sweet potatoes are low in calories but provide only a modest amount of dietary fiber. They do contain a small amount of beta-carotene and may help protect against macular degeneration. However, unless you eat them on a regular basis, you won’t get the significant amount of beta-carotene that comes from eating a sweet potato with every meal. Egg yolks are another excellent source for vitamin c, as are salmon, mussels, mushrooms, peas, spinach, and yellow corn.
When it comes to the health benefits of this vegetable, the health benefits don’t stop there. These same compounds have been proven to reduce LDL cholesterol, lower high blood pressure, lower the risk of type 2 diabetes, lower the triglycerides in your blood, help to control your cholesterol, and reduce your chances of developing cancer. Health benefits of this vegetable can help prevent heart disease and may help to prevent or delay type 2 diabetes. Since sweet potatoes contain half of the calories that you burn off with your workouts, you will be able to lose weight. The type of exercise you do will determine how much weight you lose.
In addition to the health benefits listed here, the USDA (U.S. Department of Agriculture) recently announced that a 1 ounce serving of sweet potato contains just over a gram of vitamin C. This is well worth including in your daily intake, especially if you are at risk for vitamin deficiencies. You can get vitamin C from fruits and vegetables, as well as meats, eggs, poultry, fish, dairy products, and even orange juice. To learn more about the nutritional value of foods rich with antioxidants, register for a free copy of America’s Daily Food Guide today. You can also access valuable information on diet and nutrition, weight management, and more.
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