Sweet potatoes are a nutritious food, especially suitable for the elderly. Although the calcium content in sweet potatoes is lower than milk if calculated by weight (30 mg/100g sweet potatoes compared to 125 mg/100g milk), when eaten properly and combined scientifically, sweet potatoes can support calcium absorption more effectively, even helping the body retain calcium better than just drinking milk.
According to research published in the British Journal of Nutrition, the ability to absorb calcium from food depends not only on the content but also on the body's ability to retain calcium after digestion. This factor is greatly affected by fiber, accompanying minerals and the intestinal environment. Sweet potatoes, especially purple or yellow-orange peels, are rich in inulin - a type of fiber that helps increase mineral absorption, including calcium.
To optimize the amount of calcium absorbed from sweet potatoes, experts from the World Health Organization recommend:
Eat boiled or steamed sweet potatoes with the skin, because the skin contains a lot of calcium and antioxidants.
Combine with foods rich in vitamin D such as salmon, eggs or light sun exposure to increase the ability to absorb calcium into bones.
Avoid eating French sweet potatoes because fried oil and saturated fat reduce the effectiveness of mineral absorption.
Nutritionists note that many people do not absorb calcium from milk effectively due to lactose intolerance. While eating sweet potatoes, it is light on the stomach, good for the digestive tract and does not cause allergies.
The smart way to eat sweet potatoes is steaming or boiling, eating the skin, combined with the right foods will help the body absorb and retain calcium effectively, bringing outstanding benefits, especially for people over 50 years old.
