Adding sweet potato leaves, sometimes called sweet potato greens, and mushrooms to your routine diet not only adds a unique, mild-flavored taste to your meals, but also provides you with important health benefits. This combination will provide you with vitamins, minerals and antioxidants to reduce or prevent the risk of heart disease and chronic diseases.
Vitamins and Minerals in Leaves
Sweet potato leaves contain healthy sources of vitamin A, vitamin K and folate, or folic acid. You can eat the leaves of the sweet potato, unlike the leaves of a potato, which can be poisonous. The leaves also contain minerals, antioxidants, dietary fiber and essential fatty acids, according to dietitian Pace M. Johnson of the Department of Food and Nutritional Sciences at Tuskegee University in Alabama. The bioactive compounds in the leaves improve immune function by combating free radicals that damage cells. This action helps fight against cancer cell growth and heart disease. Eating sweet potato leaves is popular in the Pacific islands, Asia and Africa, but consumption is limited in the United States. Increased consumption of sweet potato leaves should be advocated, according to Johnson in the October 2010 issue of "Nutrition Reviews."
Mushroom Fiber
Mushrooms also have a rich dietary fiber content for heart healthy diets to reduce the risk of high cholesterol. Researchers at the University of Illinois at Urbana-Campaign analyzed six mushroom varieties and found the fungi provide various nutritional needs, ScienceDaily reports. Researchers found an abundance of carbohydrates that aid digestion. Mushrooms studied included white button, crimini, portabella, maitake, shiitake and enoki.
Mushroom Nutrients
Mushrooms also have high concentrations of protein, vitamins and unsaturated fatty acids. The nutrients in the white button mushroom, the most popular in grocery stores, include niacin, riboflavin, folate, iron, zinc, potassium, magnesium, vitamin B-6, selenium and thiamin. Potassium helps regulate blood pressure. Selenium works with vitamin E to fight against damaging free radicals.
Leaves and Mushroom Combination
Combining sweet potato leaves with mushrooms works well in a heart healthy diet plan to protect you from disease. The leaves of the sweet potato also contain phenolic compounds to fight cancer and heart disease. You might try sweet potato greens and mushroom stir-fry with a recipe from Tufts University. Heat 1 Tbsp. oil in a skillet. Cook 1/4-lb. sweet potato leaves cut into three-inch strips and 1/4-lb. mushroom caps in oil over medium heat for about a minute. Add 1 crushed garlic clove, 1/3 cup julienned carrot, 1 tsp. sesame oil and salt to taste, and cook for another eight to 10 minutes. Serve warm.
Member Comments