However, if eaten incorrectly, the ability to absorb vitamin A from sweet potatoes can be significantly reduced.
One of the important principles is to eat sweet potatoes with a healthy amount of fat. Beta-carotene is a fat-soluble compound, so the body will absorb it better when used with olive oil, roasted sesame, avocado, milk or nuts. For example, baked sweet potatoes eaten with yogurt or avocado salad will help increase vitamin A absorption efficiency.
The processing method also affects the nutritional content. Steaming or grilling the whole skin is a better choice than frying it over the top or boiling it too soft. Moderate temperature helps release beta-carotene without losing much vitamin. When grilled, sweet potatoes have a natural sweetness and retain a high amount of antioxidants.
In addition, you should not eat sweet potatoes when you are too hungry because it can cause irritability and bloating in some people. The appropriate time is breakfast or afternoon snacks. Each week you can eat 2-4 tubers depending on nutritional needs.
Yellow-flesh sweet potatoes or oranges often contain more beta-carotene than white-flesh sweet potatoes. When combined properly, this is a simple dish that helps the body maximize the natural source of vitamin A.
