Sweet potato is very popular in Vietnam and is often boiled or roasted. Many people still remember the old days when they ate raw sweet potatoes when they were hungry and were taught by adults that raw sweet potatoes would cause stomachaches and diarrhea.
However, recently, nutrition experts have said that sweet potatoes contain many essential minerals and that raw sweet potato juice can bring unexpected benefits. Sweet potatoes have many essential minerals such as iron, copper, folate (folic acid), manganese, and the antioxidant beta-carotene. Sweet potato also contains high levels of vitamins C, B2, and E, biotin (a B vitamin), pantothenic acid, and vegetable protein, along with twice the fiber content of other types of potatoes. But sweet potatoes are low in calories, so there is no worry of weight gain. Drinking raw sweet potato juice will preserve some vitamins, whereas when cooked, especially at high temperatures, some vitamins, especially vitamin C, are destroyed.
Surprising Benefits of Raw Sweet Potato Juice:
Sweet potatoes stabilize blood sugar: Raw sweet potatoes contain carotenoids and vitamin B6, which help reduce blood sugar levels by reacting with insulin. Vitamin B6 can also help prevent diabetes-related heart disease.
Boosts immune system: The iron content in sweet potatoes supports blood production, helping to deal with stress properly and easily. It boosts the body’s immune system and supports proper protein metabolism.
Relieves muscle cramps: The abundant potassium content in sweet potatoes helps reduce muscle cramps. If you often experience this condition, try drinking raw sweet potato juice.
Prevents gastric ulcers: Sweet potatoes, rich in vitamin D, vitamin A, beta carotene, potassium, and calcium, help reduce the risk of gastric ulcers. Drinking raw sweet potato juice can support this condition.
Promotes healthy digestion: Another great benefit of raw sweet potato juice is promoting a healthy digestion process due to its high fiber content. This helps prevent and improve constipation quickly. However, juice loses a lot of fiber, so you can eat the whole raw potato after cleaning and peeling.
Stimulates hair growth and prevents hair loss: Raw sweet potato juice supports hair growth, makes hair smooth, and helps maintain the proper pH level of the scalp. Using raw sweet potato juice for hair washing can help reduce dandruff.
Good for the health of the fetus: During pregnancy, pregnant women should drink raw sweet potato juice because it is rich in folic acid. This is a necessary nutrient for the development of the fetus, while also helping to prevent congenital brain and spinal cord defects.
Anti-inflammatory: Thanks to its high content of vitamins and minerals, sweet potatoes have anti-inflammatory properties, suitable for people with heartburn, gastroesophageal reflux disease (GERD), and other inflammatory conditions.
Good for the nervous system and cardiovascular system: Vitamin B6 in sweet potatoes helps reduce the level of the amino acid homocysteine in the body, thereby supporting the function of the nervous and cardiovascular systems.
Should you eat raw or cooked sweet potatoes?
Eating raw sweet potatoes saves the hassle of cooking, but they can be difficult to chew because they are hard. If juiced, the fiber is wasted. Raw sweet potatoes can also cause worries about diarrhea and stomachaches, which is due to the process of growing sweet potatoes often involving the use of a lot of manure, and if not properly cleaned, they can be contaminated with bacteria. On the other hand, when boiled, sweet potatoes go through a heat sterilization process.
For the above reasons, it is still advisable to combine the consumption of raw and cooked sweet potatoes to make the most of the longevity benefits of this type of tuber.
When consuming raw sweet potatoes, it is advisable to wash them thoroughly and soak them in alkaline water for greater cleanliness. When eating cooked sweet potatoes, pay attention to not overboiling them to avoid losing too many vitamins.
There are many types of sweet potatoes: purple sweet potatoes, yellow sweet potatoes, white sweet potatoes, etc. Purple sweet potatoes contain more antioxidants, which are good for the body. Yellow sweet potatoes are sweeter, while white sweet potatoes are less sweet. Therefore, when eating, you should choose different types to ensure preferences as well as a more diverse nutritional content.
