Sweet potatoes are a great source of potassium. Potassium helps seniors maintain normal blood pressure, heart function, and fluid and electrolyte levels in the cells, which is why sweet potatoes are especially beneficial for those who aren't physically active and cannot strengthen their hearts on their own.
As per Delhi-based Nutritionist Seema Khanna, "Sweet potatoes have high oxalate content hence should be avoided or eaten occasionally by those people who may be at the risk of forming renal calculi (stones)." She added that it is also rich in potassium and having more than 50gms of sweet potatoes in a day may not be ...
Side-Effects & Allergies of Sweet Potatoes
People with heart disease and on beta-blockers medication should avoid consuming this vegetable. This is due to the fact that beta-blockers cause potassium levels to increase and further consumption of potassium-rich sweet potatoes may create complications.
Spinach, kale, collard greens, broccoli and other leafy greens can make medications to prevent blood clots less effective. Green leafy veggies are rich in vitamin K, which interacts with the common blood-thinning drug warfarin (brand name Coumadin).
Eating potassium-rich sweet potatoes helps promote a healthy heart. Higher potassium intake allows you to excrete more sodium lower your blood pressure and reduce your risk for heart disease according to the American Heart Association.
Boiling sweet potatoes retains more beta-carotene and makes the nutrient more absorbable than other cooking methods such as baking or frying. Up to 92% of the nutrient can be retained by limiting the cook time, such as boiling in a pot with a tightly covered lid for 20 minutes.
Increase your calorie intake by eating foods like milky puddings and cheesy main courses, or vegetarian or vegan alternatives. Avoid filling up on foods that are high in saturated fat or sugars, such as sugary fizzy drinks, cakes and biscuits.
Seniors should eat plenty of citrus fruits to obtain enough vitamin C in their day. Vitamin C is known to produce antibodies, which boost immunity and help older adults fight off infections. Some examples of vitamin C rich foods are oranges, broccoli, tomatoes, bell peppers, tangerines, grapefruit, and strawberries.
Sweet potatoes contain high amounts of oxalates that may increase the risk of calcium-oxalate kidney stones. Sweet potatoes contain beta-carotene, and their excessive consumption can lead to hypervitaminosis A (vitamin A toxicity), in which excess vitamin A accumulates in the liver.
Being a good source of potassium, sweet potatoes can help you manage your blood sugar level, reducing the risk of heart problems. But when consumed in excess may not be a good idea. Excess potassium intake may lead to hyperkalemia or potassium toxicity and can be a reason for heart attack.
They're a Great Anti-Inflammatory Food
Sweet potatoes contain natural anti-inflammatory compounds that help to reduce inflammation in the body.
Since sweet potatoes are high in carbohydrates, they can spike blood sugar levels. Their fiber content helps to slow down this process. Orange sweet potatoes have a higher GI. This can increase your blood sugar level, compared to other sweet potato varieties.
Sweet potatoes are starches and not low-carb vegetables, with about 20 net carbs per medium potato. If you're counting carbs, you might want to choose them only occasionally and not every day. Also, don't make sweet potatoes your only vegetable choice in a day.
Because of their higher sugar levels and high vitamin A content, you can likely enjoy them in moderation about two or three times per week. Eating these vegetables too often could lead to too much vitamin A intake or increase the potential for negative effects on your blood sugar.
Brown rice, oatmeal, and popcorn contain high levels of the amino acid tryptophan. The whole grains found in these foods also naturally stimulate insulin production. This regulates blood sugar levels, a key part of falling asleep.
Healthy Breakfast Ideas For Seniors
Oatmeal topped with fruits and nuts or seeds. A veggie omelet with a side of whole-grain toast. A whole-grain bagel topped with avocado and cherry tomatoes. A smoothie with spinach, fruit and yogurt.
Older adults' unique nutrition needs
Choose foods with little to no added sugar, saturated fats, and sodium. To get enough protein throughout the day and maintain muscle, try adding seafood, dairy, or fortified soy products along with beans, peas, and lentils to your meals.
A sedentary male over the age of 70 requires around 2,000 calories. Consume about 2,600 calories a day if you are active. A female older than 70 years should eat between 1,600 to 2,000 calories daily if you are a sedentary to active.
Yes, you can eat sweet potato skin, whether it's an orange, white or purple sweet potato. So the next time you make sweet potatoes, try keeping the skin on. Not only will it save you prep time and add a textural component to the dish, but there are also nutritional benefits to leaving the peel on.
Sweet potato has more Copper, Vitamin B5, Vitamin B6, and Manganese, while Carrot has more Vitamin A RAE, and Vitamin K. Carrot's daily need coverage for Vitamin A RAE is 14% higher. Carrot contains 3 times less Copper than Sweet potato. Sweet potato contains 0.151mg of Copper, while Carrot contains 0.045mg.
Sweet potato skins are safe to eat and can be easily added to most recipes. They're rich in fiber, other nutrients, and antioxidants that can help support a healthy gut, increase feelings of fullness, and prevent chronic disease. If you're looking to get the most nutrition out of your sweet potato, keep the peel on.