Health Benefits & Nutritional Information
Sweet Potatoes Benefits
Sweet potatoes are a great source of fiber, vitamins, and minerals. One cup (200 grams) of baked sweet potato with skin provides
- Vitamin A
- Vitamin C
- Manganese
- Vitamin B6
- Potassium
- Pantothenic
- Copper
- Niacin
In addition, sweet potatoes ,especially the orange and purple varieties, are rich in antioxidants that protect your body from free radicals
The fiber and antioxidants in sweet potatoes are advantageous to gut health. Sweet potatoes contain two types of fiber: soluble and insoluble. Your body cannot digest either type. Therefore, fiber stays within your digestive tract and provides a variety of gut-related health benefits.
Certain types of soluble fiber, known as viscous fibers — absorb water and soften your stool. On the other hand, non-viscous, insoluble fibers don’t absorb water and add bulk Some soluble and insoluble fibers can also be fermented by the bacteria in your colon, creating compounds called short-chain fatty acids that fuel the cells of your intestinal lining and keep them healthy and strong Fiber-rich diets containing 20–33 grams per day have been linked to a lower risk of colon cancer and more regular bowel movements.
Sweet potatoes are incredibly rich in beta-carotene, the antioxidant responsible for the vegetable’s bright orange color. 200 grams of baked orange sweet potato with skin provides more than seven times the amount of beta-carotene that the average adult needs per day Beta-carotene is converted to vitamin A in your body and used to form light-detecting receptors inside your eyes.
Dark Chocolate Benefits
Dark chocolate is loaded with nutrients that can positively affect your health. Made from the seed of the cocoa tree, it is one of the best sources of antioxidants on the planet
A bar of dark chocolate with 70–85% cocoa contains
- Iron
- Magnesium
- Copper
- Manganese
- Potassium
- Phosphorus
- Zinc
- Selenium
Cocoa and dark chocolate have a wide variety of powerful antioxidants. In fact, they have way more than most other foods. Dark chocolate is loaded with organic compounds that are biologically active and function as antioxidants. These include polyphenols, flavanols and catechins, among others. One study showed that cocoa and dark chocolate had more antioxidant activity, polyphenols and flavanols than any other fruits tested, which included blueberries and acai berries The bioactive compounds in cocoa may improve blood flow in the arteries and cause a small but statistically significant decrease in blood pressure. In a controlled study, cocoa powder was found to significantly decrease oxidized LDL cholesterol in men. It also increased HDL and lowered total LDL for those with high cholesterol Dark chocolate may also improve the function of your brain. One study of healthy volunteers showed that eating high-flavanol cocoa for five days improved blood flow to the brain & may also significantly improve cognitive function in elderly people with mental impairment.
Red wine benefits
Research has found that drinking red wine may have a protective effect on the cardiovascular system, it’s been linked to a 30% lower risk of dying from heart disease Red wine has also been shown to increase levels of “good” HDL cholesterol, which is linked to lower rates of heart disease A small study found that adults who were told to drink 1–2 glasses of red wine daily for four weeks saw an 11–16% increase in their HDL levels Several studies have suggested that drinking red wine can help slow down age-related mental decline, This may partly be due to the antioxidant and anti-inflammatory activity of resveratrol, an antioxidant-like compound in red wine. In a Danish study, people who drank low-to-moderate amounts of wine were less likely to die from heart disease or stroke, compared to people who drank beer or other spirits