Slows down aging and helps prevent diseases… Suppression of cancer such as colorectal cancer
Sweet potatoes are attracting attention as a health food in the United States and Europe. Studies are being published one after another that it reduces oxidation (damage-aging) of the body and is good for suppressing cancer. It is relatively easy to eat, so there is no need for minor cleaning, which is a big advantage. Let’s get back to the nutrients in sweet potatoes.
◆ Sweet potato that I used to eat instead of stock… rich in various nutrients
According to the National Standard Food Composition Table, 100g of sweet potato (steamed) has 163 kcal, 58.4 g of water, 39.41 g of carbohydrates, 13.75 g of sugars, 3.8 g of dietary fiber, 1.08 g of protein, 428 mg of potassium, 52 mg of phosphorus, and 24 magnesium. It contains 20 mg of calcium, 0.44 mg of iron, 295 μg of beta-carotene, and 25 μg of vitamin A. It is rich in various nutrients and was eaten to solve hunger when there was a shortage of grain due to a bad harvest in the past. Steamed or grilled, it is common to eat as a meal replacement or snack.
◆ Beta-carotene inhibits carcinogens… Selected as the #1 health food one after another
According to the National Academy of Agricultural Sciences, beta-carotene in orange and anthocyanin in purple are representative antioxidants of sweet potatoes. It reduces harmful free radicals in the body, slows down aging and helps prevent diseases. Beta-carotene, a former substance of vitamin A, also contributes to inhibiting carcinogens. According to the Institute of Medical Sciences at the University of Tokyo, Japan, sweet potato’s carcinogenic inhibition rate ranked first among 82 vegetables with anti-cancer effects. Sweet potatoes were ranked first in the top 10 health foods selected by the Center for Public Interest Science (CSPI), an American food and nutrition movement organization.
◆ What is the identity of the milky white liquid that comes out when raw sweet potatoes are cut?
Jalapin, a milky white liquid that comes out when raw sweet potatoes are cut, is good for preventing and controlling constipation and is effective in preventing colon cancer. The high fiber content also helps with gut health. Potassium lowers blood pressure and contains 1.3mg of vitamin E per 100g, contributing to slowing down aging. About 70-80% of vitamin C remains even when heat is applied during cooking. Calcium in sweet potatoes is easily absorbed by the human body, so it can help with bone health.
◆ If you eat a lot of sweet potatoes, will you feel bloated? It is good to eat with radish such as kkakdugi
If you eat a lot of sweet potatoes, it is easy to get gas in your stomach due to fermentation of intestinal microorganisms. At this time, if you add radish, the diastase ingredient that helps digestion is helpful. Eating kkakdugi or dongchimi together can reduce bloating. Sweet potatoes contain a significant amount of carbohydrates, so if you eat them as a snack after eating rice or noodles, you can consume too much carbohydrates. It is good to eat it as a meal replacement or to adjust the intake time and amount.