Sweet potato is a vegetable that has been selected by the National Cancer Research Center of Japan as the first anti-cancer vegetable. A study by the center found that the cancer-suppressing effect of cooked sweet potatoes can be as high as 98.7 percent, and they are very nutritious. Experts call them the health food with the most balanced nutrition, and it is a good food that can make people live longer and less sick.
Nutritional benefits of sweet potatoes
Sweet potatoes are an annual plant of Convolvulaceae, commonly called bindweeds or morning glories. It is the champion of the “Top Ten Best Vegetables” selected by the World Health Organization (WHO).
The National Cancer Research Center of Japan found through a diet survey of 260,000 people that the cancer suppression rate of cooked sweet potatoes is as high as 98.7 percent, and that of raw sweet potatoes is 94.4 percent. It is ranked first among the 20 anti-cancer vegetables.
Sweet potatoes are rich in protein, starch, pectin, amino acids, dietary fiber, carotene, vitamins A, B, C, E, and more than ten trace elements such as calcium, potassium, and iron, which can protect the integrity of human epithelial cells and block carcinogenic processes of toxic metals.
According to ancient documents such as Compendium of Materia Medica (AD 1596) and Supplements to Compendium of Materia Medica (AD 1765), sweet potatoes have the effects of “tonifying deficiency and exhaustion, increasing energy, strengthening spleen and stomach, and enhancing yin in the kidney.” It gives people “longevity and less disease.”
The contemporary Chinese Materia Medica says it is “sweet in taste and flat in nature. Its effect belongs to the spleen and kidney meridian.” It mainly treats edema due to spleen deficiency, sores, poison swelling, intestine dryness, and constipation.
A low-fat and low-calorie food
The fat content in every 100 grams of fresh sweet potatoes is only 0.2 grams, producing 99 kilocalories of energy, about one-third of that of rice. It is a delicious low-fat, low-calorie food, and at the same time, it can effectively prevent sugar from turning into fat, which is conducive to weight loss and bodybuilding.
Sweet potatoes contain a lot of dietary fiber, which can stimulate the intestines to enhance peristalsis, laxatives, and detox, especially for senile constipation.
The healthiest way to eat sweet potatoes
Eating sweet potatoes mixed with rice and flour can increase the nutritional value of the staple food and prolong life. The reason is that the protein contained in the sweet potato has a supplementary effect on the protein in the rice and flour. It can supplement the deficiency of vitamin C in the flour, calcium in the rice, and carotenes in both.
The best time to eat sweet potatoes is at noon because it takes 4-5 hours for your body to absorb the calcium contained in them. The sunlight in the afternoon can promote the absorption of calcium, so it will not affect the absorption of calcium from other foods at dinner.
Precautions when eating sweet potatoes
Experts say it is best not to eat roasted sweet potatoes with their skins because they contain many alkaloids, and eating them too much can cause gastrointestinal discomfort. They also have a kind of oxidase, which can produce a large amount of gastric acid in the stomach, causing heartburn, nausea, and vomiting of acid fluid after eating. Therefore, they are not suitable for eating raw. They must be cooked at high temperatures to destroy the oxidase so there will be no discomfort after eating.
Avoid reflux and black-spot bacteria
In addition, sweet potato contains high carbohydrates and has a certain degree of sweetness, increasing the possibility of reflux. It is best not to eat over 150 grams a day. At the same time, do not eat it with other sweet things to avoid reflux. Sweet potato is an alkaline food, which is beneficial to the acid-base balance of the human body. But you need to pay attention when purchasing it.
The skin of sweet potatoes contaminated by black spot bacteria will be dark brown or have black spots. The toxicity of black spot bacteria can make sweet potatoes hard and bitter. Its activity cannot be destroyed by boiling or roasting. So you must not eat them if they have black spots.
Conclusion
Sweet potatoes are a nutritious and delicious vegetable with many health benefits. Eating them in moderation can help to reduce the risk of cancer, improve digestion, and provide essential vitamins and minerals. However, being aware of the potential dangers of eating sweet potatoes, such as gastrointestinal discomfort and reflux, is crucial. Knowing the correct way to eat them can help you enjoy the health benefits without risks.
Translated by Patty Zhang
