Health Benefits of Sweet Potatoes

Sweet potatoes offer up a cravable, inviting taste that appeals to many diners and are loaded with tons of vitamin A, C and B6. The most abundant form of vitamin in the sweet potato is vitamin A, as it is in the form of beta-carotene. Recent research at Kansas State University suggests that vitamin A rich foods can benefit those who are smokers or those who receive second-hand smoke. It was found that the carcinogen, benzo (a)pyrene found in cigarettes, promotes vitamin A deficiency. Also, a study on laboratory animals fed a diet lacking vitamin A showed that they developed emphysema just by not having enough vitamin A.

Sweet potatoes are also rich in vitamin B6 which helps convert a harmful by-product (hornocystenine) of a cell process into a benign molecule. Therefore B6 can help lower your chances of a heart attack or stroke as high levels of hornocystenine can cause these illnesses.

We can’t forget that sweet potatoes are also high in vitamin C which helps boost immunity as they eliminate free radicals from the body and can help prevent such diseases as colon cancer, diabetic heart disease and atherosclerosis.

According to Eastern philosophy sweet potatoes help with bloody stools (associated with colon cancer), diarrhea, constipation, jaundice, edema, ascites, night blindness, diabetes, breast abscess, boils, and skin lesions. As good as sweet potatoes are you need to make sure you do not overeat them as over consumption can cause gas, heartburn, indigestion, abdominal distention and acid regurgitation.

The following recipes makes an easy to prepare snack with all of the benefits that sweet potato nutrition has to offer. If you want to create a sweet-spicy combination mix some low-fat sour cream with your favorite hot sauce as a firy dipping accompaniment.

Baked Sweet Potato Fries

* 4 sweet potatoes, cleaned, cut into halves and then each half cut into about
4-6 strips
* 3 tablespoons olive oil
* Salt and white pepper to taste

1. Preheat the oven to 375º.
2. In a large bowl toss the sweet potatoes with the olive oil, salt and pepper until all the sweet potatoes are well coated.
3. Place on a parchment lined baking sheet and bake about 25-30 minutes or until they are tender.

Sweet Potato Pancakes

Ingredients:

* 1 1/2 cups sifted all-purpose flour
* 3 1/2 teaspoons baking powder
* 1 teaspoon salt
* 1/2 teaspoon ground nutmeg
* 1 1/4 cups mashed cooked sweet potatoes
* 2 eggs, beaten
* 1 1/2 cups milk
* 1/4 cup butter, melted

Preparation:
Sift dry ingredients into a mixing bowl. Combine remaining ingredients; add to flour mixture, stirring just until dry ingredients are moistened. Drop by tablespoons onto hot greased griddle or skillet and fry, turning once, until browned on both sides.
Makes about 24 pancakes.