Sweet potato
Sweet potato
Sweet potato is a delicious vegetable with high nutritional value as it is rich in vitamin A, vitamin C, vitamin B6, dietary fiber and is an excellent source of carbohydrates.
Sweet potato has the potential to reduce appetite and food intake which helps control excessive weight gain and also manage digestion related problems. Sweet potato contains vitamin C and beta-carotene that are beneficial for the skin as they help delay the ageing process due to the antioxidant property. Vitamin C present in Sweet potato helps enhance the immune system which prevents the occurrence of various infections. Sweet potato is also considered good for men as it is rich in vitamin A which plays a role in improving sperm quality and reducing the risk of any genetic defects. It can be taken by diabetics also as it has a low glycemic index which helps control the blood sugar level and does not lead to a sudden rise in blood sugar.
Sweet potato may slow down digestion and cause flatulence when eaten raw. Thus, it is advisable to boil, slow cook, bake, steam cook or fry Sweet potato for consumption[1][6][8][9][12][13].
Sweet potato has the potential to reduce appetite and food intake which helps control excessive weight gain and also manage digestion related problems. Sweet potato contains vitamin C and beta-carotene that are beneficial for the skin as they help delay the ageing process due to the antioxidant property. Vitamin C present in Sweet potato helps enhance the immune system which prevents the occurrence of various infections. Sweet potato is also considered good for men as it is rich in vitamin A which plays a role in improving sperm quality and reducing the risk of any genetic defects. It can be taken by diabetics also as it has a low glycemic index which helps control the blood sugar level and does not lead to a sudden rise in blood sugar.
Sweet potato may slow down digestion and cause flatulence when eaten raw. Thus, it is advisable to boil, slow cook, bake, steam cook or fry Sweet potato for consumption[1][6][8][9][12][13].
What are the synonyms of Sweet potato?
Mitha alu, Sakarkand, Shakar kanda, Yam, Kumara, Misthi Alu, Ratalu, Genasu, Mathura kizhangu, Ratala, Sakkara valli kilangu, Carkkaraivalli, Ciignikkilangu, Vattaalagn kilangu, Vellikkilangu, Chilakada dumpa[1]
What is the source of Sweet potato?
Plant Based
Benefits of Sweet potato
1. Anti-wrinkle
Wrinkles are due to aging, dry skin and lack of moisture. According to Ayurveda, it is due to an aggravated Vata. Sweet potato helps in controlling wrinkles and increases moisture content in the skin. This is because of its Snigdha (oily) nature.
Tips:
a. Take 1/2 -1 cup boiled Sweet potato.
b. Make a paste with honey.
c. Apply it on the skin and let it sit for 20-30 minutes.
d. Wash with plain water.
e. Repeat this process once or twice a day for soft and glowing skin.
2. Wound healing
Sweet potato helps in quick healing of the wound, decreases swelling and brings back the normal texture of the skin. This is due to its Ropan (healing) property.
Tips:
a. Take 1/2- 1 teaspoon of boiled Sweet potato or as per your requirement.
b. Make a paste with coconut oil.
c. Apply evenly on the affected area.
d. Let it remain the whole day for quick wound healing.
3. Hair loss
Sweet potato helps to control hair fall and promote hair growth when applied on the scalp. This is because hair fall is mainly due to an aggravated Vata dosha in the body. Applying Sweet potato promotes new hair growth and removes excessive dryness due to its Vata balancing and Snigdha (oily) properties.
Tips:
a. Take 1/2 boiled Sweet potato or as per your requirement.
b. Add 1 teaspoon of olive oil and honey to it.
c. Add ½-1 tablespoon of coconut oil and mash well.
d. Apply the mixture to damp hair.
e. Let it sit for 20-30 minutes.
f. Rinse with shampoo.
Wrinkles are due to aging, dry skin and lack of moisture. According to Ayurveda, it is due to an aggravated Vata. Sweet potato helps in controlling wrinkles and increases moisture content in the skin. This is because of its Snigdha (oily) nature.
Tips:
a. Take 1/2 -1 cup boiled Sweet potato.
b. Make a paste with honey.
c. Apply it on the skin and let it sit for 20-30 minutes.
d. Wash with plain water.
e. Repeat this process once or twice a day for soft and glowing skin.
2. Wound healing
Sweet potato helps in quick healing of the wound, decreases swelling and brings back the normal texture of the skin. This is due to its Ropan (healing) property.
Tips:
a. Take 1/2- 1 teaspoon of boiled Sweet potato or as per your requirement.
b. Make a paste with coconut oil.
c. Apply evenly on the affected area.
d. Let it remain the whole day for quick wound healing.
3. Hair loss
Sweet potato helps to control hair fall and promote hair growth when applied on the scalp. This is because hair fall is mainly due to an aggravated Vata dosha in the body. Applying Sweet potato promotes new hair growth and removes excessive dryness due to its Vata balancing and Snigdha (oily) properties.
Tips:
a. Take 1/2 boiled Sweet potato or as per your requirement.
b. Add 1 teaspoon of olive oil and honey to it.
c. Add ½-1 tablespoon of coconut oil and mash well.
d. Apply the mixture to damp hair.
e. Let it sit for 20-30 minutes.
f. Rinse with shampoo.
Precautions when using Sweet potato
Allergy
Modern Science View
Sweet potato may cause allergic reaction in people hypersensitive to plant products. It may cause edema of the face and hands. So it is advisable to consult your doctor before consuming Sweet potato or Sweet potato supplements[2].
Recommended Dosage of Sweet potato
- Sweet potato Pulp - ½- 1 teaspoon a day or as per your requirement.
How to use Sweet potato
1. Sweet potato mask
a. Peel and chop ½-1 Sweet potato and transfer it to a bowl.
b. Add water and place it on medium heat
c. Boil and mash the Sweet potato and let it cook for about 10 minutes.
d. Drain the water and blend the Sweet potato to get a smooth paste.
e. Once cool, add 3 tablespoons pumpkin puree and 3 tablespoons coconut milk.
f. Mix well and add 2 teaspoons honey and 1 teaspoon coconut oil.
g. Add a pinch of cinnamon and mix well.
h. Apply on the face and neck and leave for about 10-15 minutes.
i. Wash it off with normal water and pat dry.
j. Sweet potato face mask can be stored in the refrigerator for upto a week.
2. Sweet potato hair pack
a. Take 1/2 boiled Sweet potato or as per your requirement.
b. Add 1 teaspoon of olive oil and honey to it.
c. Add ½-1 tablespoon of coconut oil and mash well.
d. Apply the mixture to damp hair.
e. Let it sit for 20-30 minutes.
f. Rinse with shampoo.
g. Apply twice a month to control hair loss.
a. Peel and chop ½-1 Sweet potato and transfer it to a bowl.
b. Add water and place it on medium heat
c. Boil and mash the Sweet potato and let it cook for about 10 minutes.
d. Drain the water and blend the Sweet potato to get a smooth paste.
e. Once cool, add 3 tablespoons pumpkin puree and 3 tablespoons coconut milk.
f. Mix well and add 2 teaspoons honey and 1 teaspoon coconut oil.
g. Add a pinch of cinnamon and mix well.
h. Apply on the face and neck and leave for about 10-15 minutes.
i. Wash it off with normal water and pat dry.
j. Sweet potato face mask can be stored in the refrigerator for upto a week.
2. Sweet potato hair pack
a. Take 1/2 boiled Sweet potato or as per your requirement.
b. Add 1 teaspoon of olive oil and honey to it.
c. Add ½-1 tablespoon of coconut oil and mash well.
d. Apply the mixture to damp hair.
e. Let it sit for 20-30 minutes.
f. Rinse with shampoo.
g. Apply twice a month to control hair loss.
Frequently asked questions
Modern Science View
Sweet potato is rich in vitamin A, fiber and some essential trace minerals like manganese, potassium and magnesium. Some of the benefits of consuming Sweet potato daily include healthy skin, eyes and bones, better immune system and brain health and increased collagen production. It is also beneficial for diabetics as it does not cause a sudden peak in blood glucose levels. This is due to its low glycemic index.
Modern Science View
Eating bad or moldy Sweet potato can cause stomach ache, dizziness and diarrhea. In some severe cases, it can also cause liver and lung damage.
Modern Science View
Sweet potato and Potato contain similar amounts of carbohydrate. However, Sweet potato contains more fibre, vitamin A, beta-carotene and has a low glycemic index (substance that causes low and slow rise in blood glucose level). Thus, Sweet potato is considered healthier for diabetic patients.
Modern Science View
Yes, the skin of Sweet potato is edible. In fact, it is a rich source of fibre and and potassium. Sweet potato skin can be baked to enhance its flavour.
Modern Science View
Sweet potato is a rich source of starch and fibre. One cup of Sweet potato contains about 16.8 grams of starch.
Modern Science View
Sweet potato contains more digestible carbohydrates than fibre. A medium-sized Sweet potato contains about 27 grams of carbohydrates. Thus, it is not advisable to consume it on a low carb diet.
Modern Science View
Sweet potato produces certain chemicals that may slow down digestion and cause flatulence when eaten raw. It is advisable to boil, slow cook, bake, steam cook or fry Sweet potato as doing so will neutralise those chemicals.
Ayurvedic View
Sweet potato should be consumed only after cooking. This is because cooking makes it light to digest and does not cause heaviness in the stomach.
References
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- Liu MCS. The benefits of consuming sweet potato leaves: Helps reduce risk of chronic diseases and promotes health. International Meeting on Traditional and Alternative medicine..J Regen Med. 2018:7.DOI: 10.4172/2325-9620-C3-013.
- Adienbo O, Wodu CO, Author O et al.Fertility -enhancing potentials of Ipomoea Batatas (Sweet Potato) in male albino wistar rats. SJIF.2015: 2: 1197-1202.
- Stathers T, Low J, Carey E.topic 2-Origin and impact of Sweet potato.Everything You Ever Wanted to Know about Sweet potato: Reaching Agents of Change ToT Training Manual.vol:1.International Potato Center.2103. 39-40.
- Padmja G, Sherrif JT, Sajeev MS.Food uses and nutritional benefits of sweet potato.Food, vegetable and cereal science and biotechnology.2012:6(1):115-123.
- Figueria AC,Makinde O,Vieira MC.Process Optimisation of Sweet potato(Ipomoea batatas) Puree as an ingredient in a formulation of weaning food.Food, vegetable and cereal science and biotechnology.2011:5(2):25-34.
Disclaimer
The content is purely informative and educational in nature and should not be construed as medical advice. Please use the content only in consultation with an appropriate certified medical or healthcare professional.