Let’s know about How to eat sweet potato during pregnancy. Women need to take special care of food during pregnancy. That’s why women want to know whether sweet potato should be eaten during pregnancy or not? And what are the benefits of eating sweet potato during pregnancy. So today we will tell you about the health benefits of sweet potato during pregnancy and the disadvantages of excessive consumption.
Sweet potato is called sweet potato in English. It is loaded with a variety of nutrients that are essential for women during pregnancy. Sweet potatoes contain vitamin B complex, iron, vitamin C and phosphorus which help strengthen the immune system.
Let us know in detail about the benefits of eating sweet potato during pregnancy.
Can I eat Sweet Potato during pregnancy?
If you have a question in your mind whether you should eat sweet potatoes during pregnancy or not? So yes, you can have sweet potatoes during pregnancy and it is completely safe. Sweet potatoes provide nutrients such as vitamins A, C, folate, iron, calcium, fat and energy , which are essential for women during pregnancy.
Nutrients obtained from sweet potato play an important role in the development of the fetus, so all women should consume sweet potato during pregnancy. It may also improve retinol-binding protein, which transports vitamin A from the liver to other tissues. Apart from all these benefits, excessive consumption of it can also be harmful. Let us know in detail the advantages and disadvantages of eating sweet potatoes during pregnancy.
Sweet potato Nutrient Value
The following nutrients are found per 100 grams of sweet potato.
• Vitamin A , RAE – 764 mcg
• Vitamin-B6 – 0.192 mg
• Beta Carotene – 8968 micrograms
• Vitamin C – 1 mg
• Vitamin E – 4 micrograms
• Vitamin K – 8 micrograms
• Calories – 108 kcal
• Protein – 31 grams
• Fat – 23 grams
• Carbohydrate – 82 grams
• Fiber – 4 grams
• Sugar – 45 grams
• Calcium – 26 mg
• Iron – 69 mg
• Magnesium – 17 mg
• Phosphorus – 31 mg
• Potassium – 219 mg
• Sodium – 188 mg
• Zinc – 19 mg
• Copper – 089 mg
• Selenium – 2 micrograms
• Thiamine – 053 mg
• Riboflavin – 045 mg
• Niacin – 511 mg
• Folate – 6 micrograms
• Choline – 6 mg
Benefits of eating sweet potato during pregnancy
Eating sweet potato during pregnancy has the following benefits-
Benefits of eating sweet potato during pregnancy in the development of the fetus
Sweet potatoes contain a good amount of vitamin A, pregnant women are advised by doctors to consume foods rich in vitamin A. At least 800 mg of vitamin A is required daily during pregnancy, as it helps in the development of the baby’s organs like heart, lungs, liver, blood and kidneys. Women should regularly consume half a cup of baked sweet potatoes.
Benefits of eating sweet potato during pregnancy in metabolism
Most of the women face the problem of constipation during pregnancy. Sweet potatoes are a good source of fiber , apart from this, they contain sufficient amounts of vitamin A, which is essential for metabolism. In pregnancy, women need to take about 30 grams of fiber per day to keep their digestive system healthy. For this, you should eat one cup of sweet potato everyday.
Eat sweet potato for fetal brain development
Whatever a woman eats during pregnancy also affects your baby. Sweet potatoes contain vitamin B6, also known as pyridoxine. It is essential for the development of the fetal brain and the formation of the nervous system. Apart from this, it is also very effective in reducing morning sickness in women.
Benefits of eating sweet potato during pregnancy in fetal bone development
Women’s sweet potato can be beneficial for the development of the bones of the child growing in the womb . Nutrients like vitamin C , iron and manganese are found in it . Vitamin C helps in enzyme activity, bone and muscle development, skin development. Manganese is a mineral that also helps in the development of the bones of the fetus. During pregnancy, about 90 mg of vitamin C per day is necessary for the bone development of the fetus.
How can you include sweet potato in your diet?
Following are the safe ways to eat sweet potato during pregnancy.
• Boil and eat sweet potato.
• Eat small pieces of sweet potato by applying salt.
• Eat boiled sweet potatoes with other salads .
• You can also prepare and eat sweet potato biscuits.
Precautions to eat sweet potato
If you want to consume sweet potato during pregnancy, keep the following things in mind.
• Wash and boil the sweet potato before consuming it.
• Check the sweet potato to make sure it is not rotten.
• While boiling or cutting and baking sweet potatoes, see if the sweet potato is not smelling, it is a sign of spoilage.
• Eat it slowly, as it can also get stuck in the throat.
Disadvantages of consuming sweet potato during pregnancy
Consuming sweet potato in excess during pregnancy can be harmful, so you should eat it in limited quantity. Eating sweet potato during pregnancy has the following disadvantages.
• Eating too much sweet potato can lead to hypervitaminosis A, which can cause physical defects in the fetus, liver failure, miscarriage , premature delivery , and stillbirth.
• A special type of sugar is present in sweet potato which is called Mannitol. This can cause abdominal pain , gas and diarrhea.
• Sweet potatoes contain oxalates which cause kidney stones and gallbladder pain.
• Women who have diabetes or are overweight should not consume it. Because sweet potato contains a lot of starch, which can increase this problem.