Various research papers have shown that purple varieties contain anthocyanins that keep cells healthy at the microscopic level. They line cell walls and act as a protective barrier against microorganisms and pathogens, said Chaitra Sandeep, chief nutritionist at Manipal Hospital in Bangalore.
The simple and rustic sweet potato is being talked about again as a longevity elixir since the Netflix show. Living to 100: Secrets of the Blue Zones, which aired two weeks ago. It examined why people live longer than average in certain parts of the world known as the Blue Zones, confirming findings from a 10-year study of Okinawan people. All 90 Okinawans reportedly ate an average of 0.5 kilograms of purple sweet potatoes a day, which was mostly consistent with physical activity such as squats and a happy mental state.
The link to longevity and fighting chronic disease
Sweet potatoes are easily available in India as they are drought tolerant and climate tolerant. So how does this extend lifespan? Various research papers have shown that purple varieties contain anthocyanins that keep cells healthy at the microscopic level. They line the inside of cell walls and act as a protective barrier against microorganisms and pathogens. But sweet potatoes of other colors are also rich in antioxidants that protect cells from oxidative damage. For example, the orange ones contain beta-carotene, which is used by the body to make vitamin A, an antioxidant that fights free radicals and repairs eye damage. This is a concern for older people who develop some eye diseases as they age. These tubers are rich in bioactive components such as carotenoids, phenolic acids, and flavonoids, which remove toxins and free radicals and reduce inflammation in the body. They protect the heart and have anti-cancer properties. It reduces diabetes when taken regularly and protects the pancreas when taken from an early age.
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In fact, sweet potatoes should be the first source of complex carbohydrates for growing children. The refined and processed carbohydrates found in breakfast cereals raise blood sugar levels and cause both spikes and crashes in insulin. But complex carbohydrates, which are digested more slowly, can prevent blood sugar spikes, reduce hunger, promote weight loss in the short term, and improve overall health in the long term.
Sweet potatoes are rich in vitamins B, C, and E, as well as minerals such as potassium, magnesium, iron, and copper. When it comes to the heart, sweet potatoes contain more potassium than bananas, which helps with many functions in the body. Helps regulate body fluids and keep blood pressure at healthy levels.
It is the richest source of dietary fiber and is a good fuel for intestinal bacteria. It helps move waste products through the body faster and provides relief from another common gut-related problem called constipation. Additionally, the high fiber content in sweet potatoes can also help control cholesterol levels and prevent cardiovascular risks.
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With so many preventive benefits, this superfood can boost your overall immunity, keeping diseases and health conditions at bay in the elderly.
How can I preserve nutrients while cooking?
Sweet potatoes are best boiled and cooled. This creates a resistant starch or jelly-like substance that takes longer to break down and prevents sugar from building up in your bloodstream. In fact, these things should be advised to pregnant women so that the cell health of the pregnant woman and the fetus is strong from the beginning. You can also bake it. Overcooking sweet potatoes can reduce beta-carotene levels. So, leave the skin on when you add it to the pot to reduce cooking time and save nutrients. Eating sweet potatoes with a healthy fat source can further increase the absorption of nutrients such as beta-carotene.
How much and when should I take it daily?
However, since it is starchy, be sure to consume a moderate amount, for example around 100 grams. People with diabetes should consume 50 grams, preferably with the skin, to increase the fiber load. It can be safely taken twice a week. To release nutrients slowly throughout the day, breakfast is the best time to consume them. You can also eat it for dinner instead of lunch. And, as recommended everywhere, make sure to enhance the benefits of a good diet with proper rest and moderate physical activity, such as doing squats throughout the day. Diet alone cannot increase motivation enough to live a long life.
Date first published: September 14, 2023 10:28 IST
