Shakarkandi Ke Fawaid | Health benefits of Sweet Potato || In Urdu

Shakarkandi Ke Fawaid | Health benefits of Sweet Potato || In Urdu<br /><br />Surprising Health Benefits of Sweet Potatoes<br />Sweet potatoes are sweet, starchy root vegetables that are grown worldwide (1).<br /><br />They come in a variety of sizes and colors — including orange, white, and purple — and are rich in vitamins, minerals, antioxidants, and fiber.<br /><br />Not to mention, they provide a number of health benefits and are easy to add to your diet.<br /><br />Here are 6 surprising health benefits of sweet potatoes.<br /><br />1. Highly Nutritious<br />Sweet potatoes are a great source of fiber, vitamins, and minerals.<br /><br />One cup (200 grams) of baked sweet potato with skin provides (2):<br /><br />Calories: 180<br />Carbs: 41.4 grams<br />Protein: 4 grams<br />Fat: 0.3 grams<br />Fiber: 6.6 grams<br />Vitamin A: 769% of the Daily Value (DV)<br />Vitamin C: 65% of the DV<br />Manganese: 50% of the DV<br />Vitamin B6: 29% of the DV<br />Potassium: 27% of the DV<br />Pantothenic acid: 18% of the DV<br />Copper: 16% of the DV<br />Niacin: 15% of the DV<br />In addition, sweet potatoes — especially the orange and purple varieties — are rich in antioxidants that protect your body from free radicals (3, 4, 5).<br /><br />Free radicals are unstable molecules that can damage DNA and trigger inflammation.<br /><br />Free radical damage has been linked to chronic illnesses like cancer, heart disease, and aging. Therefore, eating antioxidant-rich foods is good for your health (6, 7).<br /><br />SUMMARY<br />Sweet potatoes are starchy root vegetables that are rich in fiber, vitamins, and minerals. They’re also high in antioxidants that protect your body from free radical damage and chronic disease.<br />2. Promote Gut Health<br />The fiber and antioxidants in sweet potatoes are advantageous to gut health.<br /><br />Sweet potatoes contain two types of fiber: soluble and insoluble (8).<br /><br />Your body cannot digest either type. Therefore, fiber stays within your digestive tract and provides a variety of gut-related health benefits.<br /><br />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 (9).<br /><br />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 (10, 11).<br /><br />Fiber-rich diets containing 20–33 grams per day have been linked to a lower risk of colon cancer and more regular bowel movements (12, 13, 14).<br /><br />The antioxidants in sweet potatoes may provide gut benefits as well.<br /><br />Test-tube studies have found that antioxidants in purple sweet potatoes promote the growth of healthy gut bacteria, including certain Bifidobacterium and Lactobacillus species (15, 16).<br /><br />Greater amounts of these types of bacteria within the intestines are associated with better gut health and a lower risk of conditions like irritable bowel syndrome (IBS) and infectious diarrhea Sweet potatoes are a favorite fall food. But are sweet potatoes good for you and should you be eating them year-round?