Besides delicious, the various benefits of purple yam can also be felt. Ranging from maintaining weight to lowering high blood pressure. Purple sweet potatoes are found in Asia and Africa, and have a sweet taste and fragrance.
Carbohydrates can not only be obtained from rice or rice, but also from sweet potatoes. Raw sweet potatoes are rich in complex carbohydrates, dietary fiber, and vitamins including vitamins B3, B6, C and folate, as well as potassium and magnesium. With so many ingredients found in yams (including purple yams), it is not surprising that these tubers are rich in benefits for the body.
Benefits of Purple Sweet Potato
Biologically, purple sweet potatoes and potatoes are still in one family. Both are also rich in nutrients and fiber. However, purple sweet potatoes provide up to four times more vitamin intake than potatoes. Here are some other benefits of purple yam you need to know about, namely:
Reduces high blood pressure
Maintain body weight
According to the researchers, eating purple sweet potatoes is effective in reducing blood pressure, and reducing the risk of heart disease and stroke in people with hypertension. Vegetables, fruits, or tubers in purple are rich in carotenoids, phenolic acids, and anthocyanins, which are purple coloring agents that have antioxidant properties. The function of these antioxidants is to reduce chronic inflammation associated with heart disease and stroke.
Purple sweet potatoes also have high levels of potassium and chlorogenic acids. This substance is considered capable of reducing high blood pressure. And did you know that purple sweet potatoes are better eaten with the skin? This method is considered the best way to get the maximum antioxidant properties of purple sweet potato.
Purple sweet potatoes are consumed by obese people. In a small study of obese patients it was concluded that adding two servings of purple yam every day for one month in food intake would not make weight gain. Simultaneously, their blood pressure was reduced.
Colored sweet potatoes, such as purple yam, have a high number of anticancer components. Once again, this is thanks to antioxidants that are often linked to reduce the risk of cancer. Intake of antioxidant-rich foods, such as carotenoids, can neutralize free radicals thereby reducing the risk of stomach, kidney, colon and breast cancer. But keep in mind that the anticancer properties only apply if purple sweet potatoes are in a fresh state. If it has been stored for several months, the anticancer properties of purple sweet potatoes will decrease.
Consuming purple yam is thought to reduce the risk of inflammation or inflammation, and balance free radicals that can damage body cells.
Various benefits of purple yam like mentioned above can be found in various ways, one of which is by making the following snacks:
Purple Sweet Potato Recipe
Various benefits of purple yam like mentioned above can be found in various ways, one of which is by making the following snacks.
– 3 sweet purple sweet potatoes, peeled and diced
– 250 ml coconut milk
– ½ cup fresh blueberries
– 2 tablespoons lemon juice
– 2 tablespoons unsalted butter
– 1 tablespoon honey
– 1 teaspoon of cinnamon
– Beans for decoration
How to make:
- Boil purple sweet potatoes until tender and cooked, about 15 minutes. Remove and drain.
- Place the purple yam in a large bowl and mash until smooth.
- Preheat the oven to 200 degrees Celsius.
- Mix coconut milk, lemon juice, butter, honey, and cinnamon. Mix well.
- Enter the mixture into the purple sweet potato mixture. Knead until smooth.
- Then add fresh blueberries. Crush with your hands and knead until smooth again.
- Place the purple sweet potato mixture in a small bowl, sprinkle the beans on top, and bake in the oven for 10-15 minutes, or until the beans are cooked.
If you want to buy and get the benefits of purple yam, avoid those that have black spots such as bruises, soft or soft areas, wrinkles or germination, because they taste less sweet. In addition, sweet potatoes also rot quickly, so store purple sweet potatoes in a cool, dry, dark place, a maximum of one week.