Eating vegetables is one of the best ways to maintain good health. They are an ideal source of nutrients, vitamins and minerals. Among vegetables sweet potato is one of precious vegetable. This is a tuberous root vegetable. Sweet potatoes are among those nature perfect vegetable that are rich in nutrition. If we back through the history its not a new cultivated vegetable, the sweet potato is native to tropical areas of South America as a domesticated crop at least 5000 years ago. The plant eventually spread to other areas in the region including the Caribbean. Later on, the sweet potato has also been documented to be found in Polynesia from before western exploration began. The vegetable is now mainly cultivated in warm temperature and throughout many of the tropical regions in the world where there is enough water for their growth.
The sweet potato is the sixth principal world food crop, and approximately 90% of the worlds’ crop is grown in Asia. The color of sweet potatoes is pale yellow with a dry flesh.
In Pakistan sweet potato actual season is during November to February, but they are available almost year around. They make a fantastic side too many meals for their soft texture when cooked. However, sweet potatoes are not just flavorful; they are also abundant in many nutrients rather than just simple starches. The vegetable is rich in minerals, complex carbohydrates, beta carotene, dietary fiber, vitamin C, and vitamin B6. It also packs calcium, protein, and iron which set it apart from other vegetables making it highest in nutritional value.
With so many benefits, yet sweet potatoes are undervalued, ignored, and under-appreciated vegetable. If we see around us, some people enjoy the wonderful flavor of sweet potato but they too don’t know health benefits of this vegetable. At the same time some folk have never even eaten a sweet potato.
Research has discovered that sweet potatoes have health benefits. For instance it’s connected with reducing risk of developing some kinds of cancer, stomach ulcers, inflammation in the colon, keeping blood pressure levels low, and even can help with acne. They are also helpful in diabetes, minimizing the risk of heart disease, and obesity. Sweet potato is a good food for people involved in heavy muscular work, since this food is high in vitamins and minerals.
You can bake, fry, boil and even wrap them in foil and toss them on the grill. Each method has a unique touch. I will like to share recipe of roasted mash sweet potato with you. Preheat oven 220°C. Put 2 kg washed sweet potatoes in the roasting try and place into the middle of the oven. Roast about 1 hour. Check sweet potatoes are tender by inserting a knife into them. Leave the potatoes to cool enough so that they can be handled, gently peel off the skin and place them into a saucepan. Place saucepan over a medium heat. Add ¾ cup of milk, 50g butter, 2tbsp brown sugar, 1/2tsp cinnamon powder, 1/4tsp nutmeg and season with salt and paper. Being mashing the sweet potatoes with the whisk until they reach a smooth form. If they seem a little stiff, add the ¼ cup of milk and remove them from the heat. Delicious roasted mash sweet potatoes are ready for you.
Presence of Vitamin C, and B complex and minerals like potassium, magnesium, phosphorus and zinc are made it good for skin. Apart from that, pulp obtained from crushed raw sweet potato has also qualities, pulp mixed with honey, can serve as excellent skin and face pack. This helps even curing pimples and spots on the skin. For a quick relief and heals fast from burns, apply this pulp. Smashed potatoes, even water in which potatoes are washed, are very good for softening and cleaning skin, especially around elbows, back of the palms etc.
With all the nutrients, vitamins and minerals contained in a single sweet potato, it is no wonder that eating this flavorful vegetable is so good for you and adds value to your healthy being.
Important Note: The articles presented are provided by third party authors and do not necessarily reflect the views or opinions of KhanaPakana.com. They should not be construed as medical advice or diagnosis. Consult with your physician prior to following any suggestions provided.