Sweet Potatoes: An Easy Superfood Replacement

 

 

Health Benefits to Sweet Potatoes

How sweet it is for your health to eat sweet potatoes! Not only do they taste like dessert, but they provide some surprising health benefits. Many people think about sweet potatoes as being nothing more than plain old potatoes that can tweak our taste buds with some extra flavor. Yet cutting-edge research on sweet potatoes tells us that nothing could be further from the truth as they have so many unique nutritional benefits to offer! One difficulty in describing the health benefits of sweet potatoes is knowing where to begin. There are a surprising number of nutrient categories responsible for the health benefits of this underappreciated tuber. Among these categories are antioxidants, anti-inflammatory nutrients, and blood sugar-regulating nutrients. Each category brings with it valuable health benefits.

Antioxidant Nutrients in Sweet Potato

Sweet potatoes contain a wealth of orange-hued carotenoid pigments. In countries throughout Africa, in India and in the Caribbean, sweet potatoes have been shown to be a highly effective way of providing school age children with sizable amounts of their daily vitamin A. In some studies, sweet potatoes have been shown to be a better source of bioavailable beta-carotene than green leafy vegetables. Because sweet potatoes are available in many countries on a virtual year-round basis, their ability to provide us with a key antioxidant like beta-carotene makes them a standout antioxidant food. Yet beta-carotene only begins to tell the story of sweet potato antioxidants. Particularly in purple-fleshed sweet potato, antioxidant anthocyanin pigments are abundant. Cyanidins and peonidins are concentrated in the starchy core of part of purple-fleshed sweet potatoes, and these antioxidant nutrients may be even more concentrated in the flesh than in the skin. That's sweet potatoes have genes (IbMYB1 and IbMYB2) that are specialized for the production of anthocyanin pigments in the fleshy part of the tuber. Ordinary, we have to rely on the skins of foods for this same level of anthocyanin antioxidants. But not in the case of sweet potatoes! Extracts from the highly pigmented and colorful purple-fleshed and purple-skinned sweet potatoes have been shown in research studies to increased the activity of two key antioxidant enzymes—copper/zinc superoxide dismutase (Cu/Zn-SOD) and catalase (CAT). Recent research has shown that particularly when passing through our digestive tract, sweet potato cyanidins and peonidins and other color-related phytonutrients may be able to lower the potential health risk posed by heavy metals and oxygen radicals. That risk reduction is important not only for individuals at risk of digestive tract problems like irritable bowel syndrome or ulcerative colitis but for all persons wanting to reduce the potential risk posed by heavy metal residues (like mercury or cadmium or arsenic) in their diet. Storage proteins in sweet potato also have important antioxidant properties. These storage proteins—called sporamins—get produced by sweet potato plants whenever the plants are subjected to physical damage. Their ability to help the plants heal from this damage is significantly related to their role as antioxidants. Especially when sweet potato is being digested inside of our gastrointestinal tract, we may get some of these same antioxidant benefits.

Anti-Inflammatory Nutrients in Sweet Potato

Anthocyanin and other color-related pigments in sweet potato are equally valuable for their anti-inflammatory health benefits. In the case of inflammation, scientists understand even more about the amazing properties of this tuber. In animal studies, activation of nuclear factor-kappa B (NF-kB); activation of inducible nitric oxide synthase (iNOS), and cyclooxygenase-2 (COX-2); and formation of malondialdehyde (MDA) have all be shown to get reduced following consumption of either sweet potato or its color-containing extracts. Since each of these events can play a key role in the development of unwanted inflammation, their reduction by sweet potato phytonutrients marks a clear role for this food in inflammation-related health problems. In animal studies, reduced inflammation following sweet potato consumption has been shown in brain tissue and nerve tissue throughout the body. What's equally fascinating about color-related sweet potato phytonutrients is their impact on fibrinogen. Fibrinogen is one of the key glycoproteins in the body that is required for successful blood clotting. With the help of a coagulation factor called thrombin, fibronogen gets converted into fibrin during the blood clotting process. Balanced amounts of fibrinogen, thrombin and fibrin are a key part of the body's health and its ability to close off wounds and stop loss of blood. However, excess amounts of these clotting-related molecules may sometimes pose a health risk. For example, excess presence of fibrinogen and fibrin can trigger unwanted secretion of pro-inflammatory molecules (including cytokines and chemokines). In animal studies, too much fibrin in the central nervous system has been associated with breakdown of the myelin sheath that surrounds the nerves and allows them to conduct electrical signals properly. If fibrin excess can trigger unwanted inflammation in nerve tissue and increase breakdown of the myelin wrapping the nerve cells (a process that is usually referred to as demyelination), health problems like multiple sclerosis (in which there is breakdown of the myelin nerve sheath) may be lessened through reduction of excess fibrinogen and/or fibrin. In preliminary animal studies, intake of sweet potato color extracts have been shown to accomplish exactly those results: reduction of inflammation, and simultaneous reduction of fibronogen levels. We look forward to exciting new research in this area of sweet potato's anti-inflammatory benefits.

Blood Sugar Benefits

Many people think about starchy root vegetables as a food group that could not possibly be helpful for controlling their blood sugar. That's because many people realize that food starches can be converted by our digestive tract into simple sugars. If foods are especially concentrated in starch, there can often be a risk of too much simple sugar release in our digestive tract and too much pressure upon our bloodstream to uptake more sugar. (The result in this situation would be an overly quick elevation of our blood sugar level.) What's fascinating about sweet potatoes is their ability to actually improve blood sugar regulation—even in persons with type 2 diabetes. While sweet potatoes do contain a valuable amount of dietary fiber (just over 3 grams per medium sweet potato) and if boiled or steamed can carry a very reasonable glycemic index (GI) rating of approximately 50, it may not be either of these factors that explains their unusual blood sugar regulating benefits. Recent research has shown that extracts from sweet potatoes can significantly increase blood levels of adiponectin in persons with type 2 diabetes. Adiponectin is a protein hormone produced by our fat cells, and it serves as an important modifier of insulin metabolism. Persons with poorly-regulated insulin metabolism and insulin insensitivity tend to have lower levels of adiponectin, and persons with healthier insulin metabolism tend to have higher levels. While more research on much larger groups of individuals to further evaluate and confirm these blood sugar regulating benefits, this area of health research is an especially exciting one for anyone who loves sweet potatoes.

Other Health Benefits

One of the more intriguing nutrient groups provided by sweet potatoes—yet one of the least studied from a health standpoint—are the resin glycosides. These nutrients are sugar-related and starch-related molecules that are unusual in their arrangement of carbohydrate-related components, and also in their inclusion of some non-carbohydrate molecules. In sweet potatoes, researchers have long been aware of one group of resin glycosides called batatins (including batatin I and batatin II). But only recently have researchers discovered a related group of glycosides in sweet potato called batatosides (including batatodide III, batatoside IV, and batatoside V). In lab studies, most of these sweet potato glycosides have been shown to have antibacterial and antifungal properties. To what extent these carbohydrate-related molecules in sweet potatoes can provide us with health benefits in these same antibacterial and antifungal areas is not yet clear. But we expect to see increasing interest in sweet potato's batatins and batatosides and their potential to support our health.

Natural Medications for Cold and Flu

 

The influenza virus is a ongoing risk that we must face on a yearly basis. This virus has multiple sub species that quickly mutate to overcome our body's defenses and cause infection. Therefore, we must immunize on a yearly basis to gain antibodies against the new strain of virus. Sometimes this is not enough because our immune system is not functioning at an optimal level or we have waited too long to get immunized. It is always best to prevent then to wait and treat and there are several evidence based natural medicines that can help boost immunity and provide support during infections.

 

Elderberry (Sambucus nigra)

 

The applicable part of elderberry is the ripe fruit. Elderberries contain several flavonoids. The primary flavonoids are the anthocyanidins cyanidin 3-glucoside and cyanidin-3-sambubioside. Elderberries also contain rutin, isoquertin, and hyperoside. Elderberry also contains 3% tannins and essential oil. The major protein of elder is a lectin called Sambucus nigra agglutinin IVf.

The elderberry anthocyanidins are thought to have immunomodulating effects and possibly anti-inflammatory effects. Elderberry extract has both antiviral and immunomodulating effects. Elderberry extract also inhibits hemagglutinin activity and replication of several strains of influenza viruses A and B. In vitro, elderberry fruit extract also inhibits H1N1 "swine" flu. Elderberry flavonoids are thought to bind to H1N1 virions and prevent the virus from entering host cells.

Elderberry also seems to increase production of inflammatory cytokines, such as interleukins and tumor necrosis factor which act as a route of communication for the body to announce and destroy infection.

Clinical research shows that some elderberry extracts might reduce flu-like symptoms. A specific syrup formulation of elderberry fruit extract (Sambucus, Nature's Answer) 5 mL (1 teaspoon) 4 times daily seems to reduce the symptoms and duration of influenza infection when given within 48 hours of initial symptoms. Significant symptom relief seems to occur within 2 to 4 days of treatment for most patients. On average, this elderberry extract seems to reduce the duration of symptoms by about 56%.

 

 

 

 

Oregano Oil (Origanum vulgare)

 

The applicable part of oregano is the leaf and oil. Oregano contains the constituents carvacrol and thymol which have anthelmintic, fungicidal, and irritant properties. Oregano oil also has in vitro activity against a variety of common gram positive and gram negative organisms, including Acinetobacter calcoacetica, Enterococcus faecalis, Escherichia coli, Klebsiella pneumoniae, Pseudomonas aeruginosa, Salmonella species, Serratia marcescens, Staphylococcus aureus, and the yeast Candida albicans. The carvacrol and thymol constituents also inhibit bacterial growth, with additive or possibly synergistic activity in oregano oil. Carvacrol has a bacteriocidal effect on Bacillus cereus, a common food pathogen, by altering bacterial membrane permeability. Oregano oil and carvacrol in vitro has anti-influenza virus activity. Oregano oil seems to inhibit the growth intestinal parasites in vivo.

 

For bacterial, viral, or parasitic infections, emulsified oil of oregano has been used in a dose of 200 mg three times daily for 6 weeks. Traditionally tea from the oregano leaf has been used. A typical dose is one cup of tea. To make tea, steep 1 heaping teaspoon of leaf in 250 mL boiling water 10 minutes, strain.

 

 

 

Echinacea (Echinacea angustifolia, Echinacea purpurea)

 

Echinacea has potential benefits for both prevention and treatment of colds. Clinical studies and meta-analyses show that taking some echinacea preparations can modestly reduce cold symptom severity and duration, possibly by about 10% to 30%. Other studies suggest that taking echinacea prophylactically does significantly decrease the odds of developing the common cold by 45% to 58%. Doses vary with different preparations of Echinacea, however, in general liquid formulations typically provide more benefit with dosing 3-4 times daily.

 

 

Olive Leaf (Olea europaea)

 

Quality olive leaf extracts typically contain an equivalent of 10 grams of fresh olive leaves per dose and provide 10,000 ORAC of antioxidant potential. This is often higher than most doses of mangosteen, acai, noni, goji, or vitamins A or C. In addition, most extracts contain omega-3 oils which can help decrease overall inflammation in the body, provide joint support, and are healthy for the cardiovascular system. Olive leaf works best as a preventative tool by boosting immune function via antioxidant activity. Throat sprays containing olive leaf extract may help decrease sore throat symptoms.

 

 

 

Antioxidants



 

A healthy amount of antioxidants not only helps with immune function boosting but also will improve energy levels, decrease free radicals in the body, and improve overall sense of well being. Therefore, supplementation is always a good idea particularly during months where antioxidant rich foods are not available. It is always recommended to start with diet first and then supplement if more antioxidant support is needed. It is always best to include a variety of antioxidants such as absorbic acid (vitamin C), tocopherols (vitamin E), carotenoids (beta carotene, lycopene, lutein), ubiquinol (CoQ10), polyphenols (flavonoids, resveratrol), and glutathione (NAC).   

 

Foods high in antioxidant content include:

- Leafy greens (kale, spinach, chard, dandelion greens etc)

- Red bell peppers

- Broccoli

- Kiwi

- Papaya

- Carrots

- Berries (raspberries, blue berries, black berries, strawberries, elderberries, acai berries, goji berries, cranberries)

- Raw cacao

- Fresh herbs (oregano, peppermint, thyme, rosemary, sage etc)

- Pomegranate

- Mangosteen

- Camu camu

- Wheat germ oil

- Avocado

- Sweet potatoes

- Raw nuts and nut oils

- Flaxseed meal

- Beans (black, kidney)

- Cherries

- Currants

- Grapes

- Cabbages