Healthy Foods A-Z, “S”

February 2, 2016 Meredith Mitchell

Good Morning Everyone!

We are on to the letter “S” in our journey through the alphabet of healthy foods!

Sweet Potatoes-

Packed with both nutrients and a sweet flavor, sweet potatoes are one of the most versatile and healthy vegetables available. They are full of disease-preventing, cancer-fighting, and immune-boosting benefits. They are good sources of the anti-inflammatory nutrients, vitamins A and C, making them an excellent food choice for those suffering from arthritis or asthma. They rank medium on the glycemic index meaning they have less of an effect on blood glucose levels and will benefit individuals with diabetes.

**Reminder**: Sweet potatoes are NOT yams even though they tend to be used interchangeably

Health Benefits:

Being very rich in beta carotene, a major antioxidant, sweet potatoes are excellent immune boosters defending your body from various conditions and afflictions
They have anti-inflammatory properties, effective in curing internal and external inflammation
Effective in curing congestion of the nose and lung and providing relief from bronchitis and asthma
Their beta carotene and vitamin C content is beneficial for curing various types of cancers, mainly those of the colon, intestines, prostate, and kidneys
They are soothing on the stomach and the intestines, easing digestion
Helps the body retain water; maintaining water balance in the body, keeping you hydrated and your cells functioning efficiently

White Potatoes vs. Sweet Potatoes:

Sweet Potatoes win every time!

Both pack a powerful nutritional punch, yet sweet potatoes provide 400% of our daily requirement of vitamin A! They also have more vitamin C, fewer calories, more fiber and fewer total carbohydrates than white potatoes.

*Sweet potatoes may cost more than white potatoes but the extra nutritional benefits outweigh the cost!

For more information visit:

http://health.clevelandclinic.org/2013/03/white-potatoes-vs-sweet-potatoes-which-is-healthier/

https://www.organicfacts.net/health-benefits/vegetable/health-benefits-of-sweet-potatoes.html

Based on the serving size above, 1 medium sweet potato contains 6g of sugar.

Some great and healthy recipes for sweet potatoes include:

Couscous, Sweet Potato, and Black Soybean Salad – http://www.myrecipes.com/recipe/couscous-sweet-potato-black-soybean-salad#mr-livefyre-ratings

Sweet Potato and Butternut Squash Au Gratin – http://www.myrecipes.com/recipe/sweet-potato-butternut-gratin

Cheesy Roasted Sweet Potatoes – http://www.realsimple.com/food-recipes/browse-all-recipes/roast-sweet-potatoes

Roast Chicken and Sweet Potatoes – http://www.eatingwell.com/recipes/chicken_sweet_potatoes.html

Sauerkraut –

Sauerkraut is a German word that simply means sour white cabbage. It is shredded cabbage and salt that has been fermented.

**According to the Food and Agriculture Organization, fermenting foods increases their nutritional content, makes them easier to digest and adds probiotics.

It is popularly used as a side dish or even as a condiment in certain cultures, which can be added to sausage or hot dogs. Fermented foods are common throughout the world, but sauerkraut is one that has managed to become popular throughout Europe, Asia, and America.

It contains high levels of dietary fiber, as well as vitamin A, vitamin C, vitamin K and various B vitamins. It is a good source of iron, sodium, magnesium, calcium, and contributes a moderate amount of protein to your diet.

Sauerkraut is a GREAT probiotic!

*In order to be beneficial to your health, your probiotics need to be alive and present in high concentrations and raw sauerkraut can contain a mixture of over 13 different species of live, gut-friendly bacteria

**Tip: As long as you don’t heat or cook the sauerkraut, which would kill the probiotics, you are guaranteed to be ingesting high amounts of live beneficial bacteria in every mouthful!

Although the taste and smell of sauerkraut may not be favorable, it can be a major source of health benefits for you!