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purple sweet potato health benefits

SelfDecode’s personalized DNA reports can tell you which vitamins and mineral deficiencies you’re susceptible to, and which foods to consume to prevent these deficiencies. Anthocyanin extracts from the root of purple sweet potato may be anti-aging due to their antioxidant properties. Add more broth to adjust the consistency you want. Long-term safety of anthocyanins and purple sweet potato extract has not been evaluated. Selfhacked LLC does not provide medical advice, diagnosis, or treatment. Roast the potato with carrots and Brussels sprouts to serve as your side dish with dinner. In multiple rat studies, anthocyanin extracts reduced the formation of liver scar tissue and liver cell damage induced by a variety of toxic substances compared to rats who did not receive anthocyanins. It was comparable to the anti-aging effects of vitamin C [10]. In 15 healthy males, stir-frying 200 g of purple sweet potato leaves reduced exercise-induced oxidative stress, including fat and protein breakdown into free radicals, compared to a control diet [15]. This is to say that there is not much evidence to support the use of purple sweet potato for the uses listed below: First, purple sweet potato may support cardiovascular health. However, proper clinical trials are needed to confirm these effects and mechanisms in humans. (16), Consuming purple sweet potato leaves can also help protect your liver’s health. It has anthocyanins that are mostly present in purple pigmented foods. The presence of a minimum of 3-5 grams of fat in the meal enables us to absorb more beta-carotene from sweet potatoes. Sweet Potato Health Benefits. Let’s look in more detail at the many reasons why eating purple sweet potatoes is good for your health. SelfHacked © 2013 – 2020 All Rights Reserved. If you have a history of elevated blood potassium or kidney disease, however, you might want to talk to your doctor before eating too many Okinawan potatoes. The health benefits of sweet potato. These colorful flavonoids have powerful anti-inflammatory and antioxidant properties that have a number of health benefits. A study of blood samples in the lab explored chlorogenic acid effects and found [31]: Additional studies are needed to determine the effects of purple sweet potato and its active compounds on blood clotting. Although regular sweet potatoes are a healthy food, purple sweet potatoes may be even better for you. The association suggests you aim for 4,700 milligrams of potassium a day for heart health. How can you add purple sweet potatoes to get all the health benefits from this delicious, colorful functional food? In mice with leukemia, purple sweet potato root extract supplementation for 12 weeks restored immune cells (T cells, B cells, and T-helper cells), and decreased TNF-alpha production (a marker of inflammation). Our website services, content, and products are for informational purposes only. For even more antioxidants, choose purple sweet potatoes. One laboratory trial found that purple sweet potato anthocyanins can help prevent colorectal cancer by killing off malignant cells. There are a number of beneficial foods that can help to prevent the visible signs of aging. (7). Extracts of purple sweet potato are available but more difficult to find. Purple Sweet Potato Recipes. Purple sweet potatoes are packed with nutrients that are great for your health. Purple-fleshed sweet potatoes, on the other hand, are a fantastic source of anthocyanins (especially peonidins and cyanidins) and have outstanding antioxidant activity. (2). Place on a baking sheet and brush melted coconut oil or. However, the purple-fleshed Okinawan sweet potato is named after the Japanese island ‘Okinawa’, where it … Compounds in purple-fleshed sweet potatoes also have compounds that help to lower blood glucose (anti-hyperglycemic). Align your health hacks with your genes for optimal health & cognitive function. You should also increase the number of foods in your diet that help to improve liver health. Anthocyanins help to increase the number of beneficial probiotics and that helps with digestion. Learn about what else you can eat to improve your memory, concentration, and focus. We found only one published human trial. Consuming purple sweet potato can help with weight loss in 2 ways. Steaming purple sweet potatoes can reduce the antioxidant content by up to half. An equally amazing fact about sweet potatoes is the antioxidant capacity of all their parts. The same anthocyanins that make food look pretty are touted to also have beneficial health effectseradicating free radicals that have been attributed to causing cancer, protecting the liver, and lowering blood pressure. The journal Digestive Diseases and Sciences reported that sweet potato is among the foods that don’t provoke symptoms of digestive conditions such as gastroparesis (delayed gastric emptying). (17). To help improve your digestive health, you can try some of these natural remedies for an upset stomach. Ana has many years of experience in clinical research and health advising. Limited evidence suggests that purple sweet potato may contribute to healthy blood pressure control. ... A study by Food & Nutrition Research found that purple sweet potatoes contain a specific group of antioxidants also known as anthocyanins which have been shown to be beneficial to the eyes. 6 Benefits of Bromelain + Side Effects & Dosage, Causes & Health Risks Associated With High T3 Levels, Haptoglobin: Test, High & Low Levels + Genetics, Inhibiting an enzyme called xanthine oxidase, which produces uric acid from naturally occurring purines in the body [, Decreasing transporters in the kidney that would reabsorb uric acid from the urine (, Inducing the production of the liver’s own antioxidant enzymes while scavenging free radicals on their own [, A reduction in the activity of pro-clotting enzymes (activated factor X, activated factor XIII, thrombin). We do not aim to diagnose, treat, cure or prevent any illness or disease. Start your journey to optimal health with SelfDecode today. Researchers noted a higher concentration of Bifidobacterium and Lactobacillus probiotics after ingesting purple sweet potato. 4 The antioxidant known as anthocyanin is the pigment which is responsible for the brilliant purple color of the flesh. Continue boiling until soft (easily pierced by a fork), and then drain. Where … (11). Human studies are needed. Purple potatoes are packed with antioxidants and phytonutrients which help to … Their reviews do not represent the opinions of SelfHacked. Saute purple potatoes with onions for a sweet and colorful morning hash to go with your eggs. These compounds might reduce oxidative stress and pro-inflammatory cytokine secretion after exercise, according to a small human study [15]. The primary nutritional benefit, and the one for which Okinawan sweet potatoes are especially prized, is their high antioxidant levels. One of the caffeoylquinic acid derivatives (chlorogenic acid) may reduce blood clotting. Other type is Stokes purple sweet potato. Eating purple sweet potato can help manage symptoms of diabetes because its flavonoids can help lower blood glucose levels. Have more sex. Since the purples are more of a niche food, they haven’t been studied as extensively for health benefits. (5), Would it be possible to class purple sweet potatoes among the superfoods? Get Arbiterz Stories In Your Inbox Once A Week. Purple sweet potato root has antibacterial properties in cells. Never delay or disregard seeking professional medical advice from your doctor or another qualified healthcare provider because of something you have read on SelfHacked. Another rat study found that extracts from the Korean Shinzami strain of purple sweet potato prevented damage following “shock liver,” a condition in which the liver suffers great damage from a period of poor blood flow [19]. Many benefits of purple sweet potatoes were studied in animals and cells. According to the journal Food and Chemical Toxicology, extracts from purple potato helped to reduce tissue scarring on the liver and lower liver inflammation. (22). How to Store Sweet potatoes are rich in antioxidants, the more intense the color, it has more antioxidants, choose colorful sweet potatoes for consumption, especially the purple and red. SelfHacked does not endorse any specific product, service, or treatment. Purple sweet potatoes have 2.5 times more antioxidants (anthocyanins) than their orange-fleshed counterparts. Gently fry 1 chopped onion and 3 crushed garlic cloves in a large pot until softened. Sweet potatoes with purple flesh are from the same family as regular sweet potatoes. Purple sweet potato has sustained the Polynesian people for centuries, as it is rich in vitamins and minerals as well as fiber. (9). Human body needs a balance pH level in order to be fit and stay healthy. Anthocyanins also have an antioxidant effect and may support healthy brain function. Researchers noted that systolic blood pressure was significantly lower at the end of the trial period. Purple sweet potatoes are high in Vitamin C and anthocyanin, thetype of flavonoid (a class of compounds with antioxidant effects) that provides many plants, such as cherries, grapes, and strawberries, with their natural red, purple, and blue coloring. Potential benefits of purple potatoes include regulating blood pressure, preventing blood clots and providing long-lasting energy for endurance athletes. The anthocyanins of the root and the caffeoylquinic acid derivatives of the leaves are both active components of purple sweet potato. Purple potatoes are much healthier compared to yellow and white varieties. The research concluded that purple sweet potato has potential use as a functional food in anti-hyperuricemia remedies. Arbiterz profiles Nigerians creating livelihoods and building businesses and analyses the economic and political ideas that shape the opportunities and constraints they encounter. In addition to reducing blood sugar and insulin spikes, purple sweet potatoes (both root and leaf) are high-fiber foods [5]. She is a strong advocate of integrating scientific knowledge and holistic medicine. No clinical trials have been carried out. Additionally, they used an open-label study design, which opens room for bias and other issues. Purple sweet potato is a functional vegetable that is rich in antioxidants that can help prevent the development and spread of cancer cells. The opinions expressed in this section are solely those of the users who may or may not have medical or scientific training. Information is shared for educational purposes only. In one study involving mice, scientists noted the benefits of purple sweet potato because its anthocyanins killed off free radicals in the body. Anthocyanins from purple sweet potato showed higher levels of activity than ascorbic acid (vitamin C). This was demonstrated via the reduction of liver inflammatory markers in the blood (ALT and AST) [12, 11, 13, 17, 18]. The subjects consumed 250 ml of purple sweet potato juice every day for 4 weeks. No valid evidence supports the use of purple sweet potato for improving outcomes in people with galactosemia. Serve in individual bowls with a spoon of crème fraîche and a sprinkling of chopped herbs. In a study of mice, anthocyanin extracts showed a dose-dependent reduction of malondialdehyde, a free-radical and marker of oxidative stress, in addition to raising levels of antioxidant enzymes superoxide dismutase and glutathione peroxidase.

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