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The benefits of sweet potatoes have a special place in the hearts of children who hate vegetables. They stand out as a favorite due to their soft texture and delicious taste. They are full of nutrition and make a healthy snack or meal.
Sweet potatoes1 are rich in carotene and contain copper, iron, niacin, folate, and manganese. Sweet potato juice is equally good for all age groups.
1. Origin
Sweet potato and white potato should not be misunderstood as the same. Sweet potato is a root and belongs to the morning glory plant family, whereas white potato is a modified stem belonging to the nightshade Tuberosum family.
This is why these vegetables cannot be used as a substitute for each other while cooking.
2. Benefits of Sweet Potato Juice
2.1. Prevents Vitamin A Deficiency
It is scientifically proven that sweet potatoes are among the best sources of vitamin A. Deficiency of vitamin A2 is a serious issue among developing nations around the world. The health ailments of vitamin A deficiency are serious and may include low resistance to infectious diseases, an increase in infectious morbidity, dry eyes, etc.
A study by the Saarland University Hospital, Department of Dermatology (Germany), shows that vitamin A is vital for the growth and maintenance of skin tissues and the function of reproduction. It is also beneficial for the treatment of acne. Retinoic acid3, derived from Vitamin A, was shown to have anti-tumor properties and boost the immune system.
The benefits of sweet potato juice can prevent all these things as it is an important source of vitamin A and contains high levels of beta-carotene. Every molecule of beta carotene produces molecular vitamin A. This beta-carotene is transformed into vitamin A in the liver.
Sweet potato juice will help the body fight off infections and remain resistant to other diseases.
2.2. Can Help Manage Diabetes
Known for having a relatively low glycemic index, sweet potatoes release sugar into the bloodstream slowly, unlike other starchy foods. Sweet potato juice increases blood levels of the protein hormone adiponectin4. Adiponectin modifies the body’s metabolism of insulin.
Consumption of sweet potato juice can minimize the occurrence of insulin resistance, low blood sugar levels, and high blood sugar in people who have diabetes.
The benefits of sweet potato juice can study the release of sugar, to control the blood sugar levels of a person so that it does not go low or high. This regulation of blood sugar levels can be witnessed in both types of diabetes, i.e., type I and type II.
Various studies have proved that Beauregard, a variety of sweet potatoes is the most effective variant for blood glucose regulation. Pectin present in sweet potatoes is effective in reducing food consumption and spikes in blood sugar.
The presence of essential fibers and magnesium are the major benefits of sweet potato juice, minimizing the risk of a person developing type II diabetes.
2.3. Help in Managing Weight
The presence of pectin, soluble, and fermentable fiber are benefits of sweet potato juice and help maintain satiety. It offers the body a natural, self-sustaining mechanism for body weight regulation.
Pectin helps reduce food intake, thus reducing weight gain and increasing the activity of satiety hormones in your body.
Check out the 10 Best Delicious Nighttime Smoothies for Weight Loss to gear up with your weight loss journey.
2.4. Helps in Digestion
Sweet potatoes are rich in potassium and have a good amount of vitamin A thus reducing bloating. Potassium is a natural electrolyte that helps in better digestion.
Sweet potato juice contains various nutrients that act as natural laxatives such as magnesium, fiber, water, and vitamin B6. They keep the nervous system of the body fit and healthy, which further plays an important role in bowel movement.
The fiber present in sweet potatoes is helpful in defecation. Test tube studies have discovered that antioxidants found in purple sweet potatoes promote the growth of healthy gut bacteria including Bifidobacterium and Lactobacillus species.
2.5. Enhances Eyesight
The benefits of sweet potato juice are not only limited to weight loss and body development; it is also good for the eye. Studies prove that vitamin is essential for the formation of pigments responsible for light absorption. The vitamins present in sweet potatoes are good for our vision.
The vitamin A present in sweet potatoes is essential for maintaining the proper structure of the retina. Its deficiency can result in poor vision and sometimes even blindness.
Many times, it has been seen that the deficiency of the vitamin may also lead to night blindness. Other eye diseases like dryness of the cornea, ulceration of the cornea, and conjunctivitis are also linked to the deficiency of vitamin A.
With the consumption of sweet potato juice, one can fight these problems. Sweet Potato video has a good amount of vitamins C and E, which are integral in promoting a good vision. A deficiency of vitamin C is mostly associated with cataracts.
2.6. Regulating Blood Pressure
Regulation of blood pressure is one of the major benefits of sweet potato juice. It helps in regulating blood pressure, which reduces the chances of a person suffering from cardiovascular diseases. The presence of magnesium and potassium in sweet potato juice is a healthy way to regulate blood pressure in the body.
According to the studies, potassium results in a decrease in blood pressure which significantly reduces the chance of developing a stroke or a coronary problem in a person. Magnesium present in sweet potato juice is an effective dietary component that can prevent hypertension. Magnesium deficiency in the body may increase the risk of high blood pressure.
2.7. Helps in Improving Skin and Hair
The presence of vitamin A, vitamin C, and vitamin E helps in improving hair and skin.
If you have sun-damaged skin, vitamin A is a problem and an effective treatment. The vitamin is also good for the treatment of skin cancer along with chemotherapy and other treatments. Vitamin A is a stimulant of collagen and makes it useful for decreasing the rate of natural cell aging helping you retain youthful-looking skin for longer.
For years vitamin C has been used as an effective dermatological treatment for photoaging and hyperpigmentation. Vitamin C can also be used to neutralize the oxidative stress caused by exposure to UV light.
Studies have proven that the dietary consumption and supplementation of vitamin E can increase hair numbers in a person who is suffering from a hair loss problem. The benefits of sweet potato juice are useful for promoting good skin and hair health. Vitamin E present in sweet potato juice contains antioxidant properties that help reduce oxidative stress.
2.8. Help in Relieving From Muscle Cramps
A deficiency of potassium can lead to cramps in the muscles and make the muscles more susceptible to injury. The benefits of sweet potato juice are rich in potassium sources.
For a person who does heavy workouts regularly, intake of sweet potato juice can help build muscle strength and provide relief from muscle cramps.
The iron present in sweet potatoes provides energy and helps in white cell formation which fights diseases. This strengthens the immune system of the body and aids in the proper metabolism of proteins.
2.9. Rich in Anti-Inflammatory Properties
Drinking the juice is a quick way to benefit from the anti-inflammatory properties of sweet potatoes. They are an excellent source of antioxidant beta-carotene, choline, manganese, and vitamins B6 and C.
It works as a powerful antioxidant and helps in reversing inflammation in the body.
2.10. Contains Antimicrobial Properties
A number of scientific reports have claimed that sweet potatoes have some level of antimicrobial activity. The benefits of sweet potatoes have ethanol and acetone extracts. They possess antimicrobial activities against bacteria that cause typhoid and pneumonia.
Sweet potato juice and sweet potato leaf extracts have ethanol and peptone, which have antimicrobial activity against Salmonella typhi, E. coli, and Klebsiella pneumonia. The fiber present in sweet potato juice has also been documented to inhibit the growth of foodborne bacteria.
3. Nutritional Value of Sweet Potato Juice
When it comes to nutrition, the benefits of sweet potato juice are many. It has a unique taste which makes it more delicious to consume. Sweet potatoes are rich in most micronutrients and contain more fiber.
It has relatively fewer calories and a lower glycemic index5, making it more blood sugar-friendly.
4. Tips For Making Sweet Potato Juice
- Make sure to wash the sweet potatoes before juicing them.
- You can also mix other fruits and vegetables rich in beta-carotene while making your sweet potato juice.
- Excess consumption of sweet potato juice may lead to carotenemia. This is caused by a high dosage of beta-carotene for a very long period of time.
5. Frequently Asked Questions
5.1. How to select a good sweet potato for making juice?
The best characteristic you can see for selecting a good sweet potato is it should not be damaged. A good size sweet potato with no bruises or too many sprouts, and with smooth purplish-red color is recommended for the best flavor.
5.2. Is it safe to juice a sweet potato?
Yes! It does not harm to convert this sweet vegetable into a drink. Sweet potatoes are enjoyed more when they are served as a drink as it has different sweetness and thickness than any other fruit or vegetable juice.
5.3. Can sweet potato juice be added to energy drinks?
Absolutely yes! Sweet potato juice is healthy in so many ways. It contains electrolytes and helps in improving digestion and the immune system which can further help in keeping your body energetic and good for physical activity. Therefore, they can be added to energy drinks but avoid drinking too much juice with an added energy drink.
5.4. Can we drink sweet potato juice daily?
Yes! Drinking a glass of sweet potato juice, daily, is considered to be healthy for achieving various benefits from it.
5.5. What are the symptoms of drinking too much sweet potato juice?
Drinking sweet potato juice, in excess amounts, can cause stomach issues like diarrhea, bloating, nausea, and stomach pain. Therefore, it is recommended to not drink too much sweet potato juice.
- Bovell‐Benjamin, Adelia C. “Sweet potato: a review of its past, present, and future role in human nutrition.” Advances in food and nutrition research 52 (2007): 1-59. ↩︎
- Sommer, Alfred. “Vitamin A deficiency and clinical disease: an historical overview.” The Journal of nutrition 138.10 (2008): 1835-1839. ↩︎
- Niederreither, Karen, and Pascal Dollé. “Retinoic acid in development: towards an integrated view.” Nature Reviews Genetics 9.7 (2008): 541-553. ↩︎
- Garaulet, Marta, et al. “Adiponectin, the controversial hormone.” Public health nutrition 10.10A (2007): 1145-1150. ↩︎
- Miller, JANETTE C. “Importance of glycemic index in diabetes.” The American journal of clinical nutrition 59.3 (1994): 747S-752S. ↩︎
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