Sweet Potatoes: Not Just for Thanksgiving!

Baked sweet potato

November is Sweet Potato Awareness Month! Sweet potatoes are often a part of Thanksgiving dinner, but why not enjoy them all winter long? These nutritious tubers are very versatile.

Sweet potatoes come in a variety of colors, including orange, white, and purple. Orange and purple sweet potatoes are high in antioxidants, which help fght infammation and may protect against cancer. All sweet potatoes give you vitamins A and C, fber, and potassium.

One cup of cooked sweet potato with skin provides 6.6 g of fber, about one-fourth of your daily fber recommendation. The fber in sweet potatoes feeds the “good gut bugs” that are important for gut health and keep you regular. The vitamin A prevents vision loss and improves eye health. The vitamin C promotes healthy skin, helps heals wounds, and enhances immune function. Potassium helps maintain healthy blood pressure.

You can enjoy sweet potatoes in many ways—mashed, grilled, steamed, microwaved, even in pancakes. Try today’s Sweet Potato Fries recipe!

Source: Produce for Better Health Foundation, fruitsandveggies.org

Food for Thought: The Gut-brain Axis

Ogut-brain connectionne of the biggest buzzwords in current media refers to the smallest subject: the human gut microbiome. This microbiome is a collection of microorganisms living in the human intestinal tract; aka the “good gut bugs.” These good gut bugs help our gut produce compounds needed for digestion and absorption of other nutrients. They also provide protection against harmful “bugs” and support our immune system. These good gut bugs have also been shown to promote brain health.

There is communication between the human microbiome and the brain, called the gut-brain axis. This means the health of your gut microbiome may impact the health of your brain—a healthy gut leads to a healthy brain.

The best way to take care of your gut microbiome is to focus on your overall eating pattern.

  • Eat a variety of fruits, vegetables, and whole grains.
  • Choose fiber-rich foods because increasing fiber can promote abundance of gut bugs.
  • Try fermented foods and foods with pre- and probiotics to improve the variety of your good gut bugs.
  • Prebiotics are plant fibers that promote the growth of healthy bacteria. They are found in many fruits, vegetables, and whole grains, including apples, asparagus, bananas, barley, flaxseed, garlic, jicama, leeks, oats, and onion.
  • Probiotics contain specific strains of healthy bacteria. The most common probiotic food is yogurt; other sources include bacteria-fermented foods, including sauerkraut, kombucha, and kimchi.

Sources:

  • Shreiner AB, Kao JY, Young VB. The gut microbiome in health and in disease. Curr Opin Gastroenterol. 2015;31(1):69–75. doi:10.1097/MOG.0000000000000139.
  • Foster JA, Lyte M, Meyer E, Cryan JF. Gut microbiota and brain function: An evolving field in neuroscience. Int J Neuropsychopharmacol. 2016;19(5):1–7. doi:10.1093/ijnp/pyv114.
  • Jandhyala S, Talukdar R, Subramanyam C, Vuyyuru H, Sasikala M, Reddy D. Role of the normal gut microbiota. World J Gastroenterol. 2015;21(29):8787–8803.

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