We’ve been hearing it for some time now, but recent medical studies seem to be confirming it: chocolate is not only delicious, but it may also be good for your brain and your heart!

According to a BBC News story, researchers have now concluded that regular consumption of chocolate is not only a good source of antioxidants for the body, it may also have a positive effect on reducing the risk of coronary heart disease and stroke. What’s more, high doses of chocolate may be even more beneficial in this regard.

The research showing this was a review of several previous studies, dealing with data from over 100,000 patients, and conducted by scientists at the University of Cambridge. It compared the risk to the brain and heart in two groups: the first reported eating lower levels of chocolate (fewer than two bars per week); the second ate high levels (more than two bars per week). The results were reported in a posting on the Web site of the British Medical Journal. They reportedly showed a 29 percent reduction in stroke in those consuming low levels of chocolate. However, in those eating higher levels the reduction in cardiovascular disease soared to 37 percent, an increase of almost a third.

The researchers were of course quick to note that “excessive consumption” would result in other illnesses, including weight gain and Type 2 diabetes. They said the data suggested that chocolate might someday be used to protect from heart problems and stroke … if the sugar and fat content of chocolate bars could be reduced.

One of the researchers, Dr Oscar Franco, said chocolate was known to decrease blood pressure. “We found a potential link between chocolate consumption and prevention of heart disease,” he said. “At this point we are in the early stages of research,” he added. However, he noted, there have not been any clinical trials to see if this association is real.  He told the BBC the findings were “promising,” but that further research was needed to confirm any protective effect. For those who do eat chocolate, he recommended they should “avoid binge-eating” and eat “small amounts [of chocolate] on a regular basis.”

Meanwhile, a British Heart Foundation spokesperson was quoted as declaring this to be a dubious route to good health and healing. “If you want to reduce your heart disease risk,” said the BHF’s Victoria Taylor, “there are much better places to start than at the bottom of a box of chocolates.”

Of course, chocolate has been getting good press for some time now, especially in its darker forms. A study in Boston in 2010 demonstrated that higher cocoa content in dark chocolate was directly associated with better heart health, especially in older women. The results were reported in the journae l of the American Heart Association, and had examined over 30,000 Swedish women, between the ages of 48 and 83, over a nine-year period. According to the study results, those who eat chocolate once or twice a week may cut their risk of heart failure by a third.

Oddly enough, and seemingly contrary to the more recent British study, those eating more chocolate more often showed no noticeable change in heart problems. However, this may have been due to the fact that the Swedish women were eating milk chocolate, even though it had a somewhat enhanced cocoa-content of 30 percent. The subjects in the more recent study were consuming darker chocolate, with cocoa-contents of 60 to 70 percent, at least twice that amount. This may have led to a more effective result with more frequent consumption.

The BHF’s Ms. Taylor was similarly skeptical of this study, and was quoted as saying, “Whilst antioxidants in chocolate may be helpful to your heart, they can also be found in fruit and vegetables—foods which don’t come with the saturated fat and high calories.”

The beneficial effects of chocolate (especially in its darker, less sweet forms) are largely due to the presence of flavonoids, compounds that can lower blood pressure and protect against coronary artery disease. The negative aspects include the high levels of sugar and fat in chocolate, which can make people put on weight and even lead to diabetes. Higher cocoa content has been associated with greater heart benefits.

Another source, About.com and its Longevity page, features an analysis of chocolate, “Why is Dark Chocolate Healthy?” (written by Mark Stibich in 2005 and updated  in 2009), analyzing what it is about chocolate that would make it so good for us. As he puts it, “Chocolate is made from plants, which means it contains many of the health benefits of dark vegetables.”

He notes that the flavonoids in dark chocolate act as antioxidants, which are known to protect the body from the aging process caused by free radicals, which cause damage that leads to (among other things) heart disease.  Since dark chocolate contains almost eight times the flavonoids found in strawberries, its effect is completely understandable. Flavonoids lower both blood pressure and LDL cholesterol, and thus have a most beneficial effect on preventing or minimizing the risk of heart disease.

In addition, along with the pleasant taste (sweet, but not cloyingly so, and with just a tinge of bitterness underneath for balance), dark chocolate has also been found to stimulate the production of endorphins, part of the body’s natural “feelgood” mechanism. It also contains serotonin (a natural anti-depressant, which Big Pharma  is working overtime to duplicate) and several stimulants, including theobromine and caffeine.

Meanwhile, Stibich notes, even the charge that chocolate is largely fat and sugar falls before more careful analysis. “Here is some more good news,” he proclaims, “The fats in chocolate are 1/3 oleic acid, 1/3 stearic acid and 1/3 palmitic acid.” Oleic acid is an unsaturated fat found in olive oil; stearic acid is saturated fat, but has been shown to have neutral effects on cholesterol; only palmitic acid has been shown to raise cholesterol and increase heart disease risk.

Yet another source, the world-famous Mayo Clinic in Minneapolis, Minn., has its own take on the chocolate controversy. In a question/answer session on the clinic’s own Web site, Katherine Zeratsky, R.D., L.D., responds to the question, Can chocolate be healthy for me? with the usual caveats. She notes the studies showing reduction of risk factors for heart disease, as well as the effect of flavanols in cocoa beans; however, she also declares those studies “premature” and based on short-term, uncontrolled conditions, and in need of longer research for true confirmation of their results.

As for the advice she gives, it’s similar to other cautions: add chocolate in moderation, eat dark chocolate with high cocoa-content (65 percent or higher); and limit your consumption (three ounces, or 85 grams, per day). Meanwhile, plan to drop calories elsewhere, and get some extra exercise to burn it off.

Other  sources for  this article include:

http://www.webmd.com/diet/news/20030827/dark-chocolate-is-healthy-chocolate

http://yourlife.usatoday.com/health/healthcare/studies/story/2011-08-29/Chocolate-lowers-heart-stroke-risk/50174422/1

Steve Trinward, Wellness Correspondent

A diabetic patient has to follow a very strict diet chart and has to control his food habits. He has to avoid fried and oily food and most importantly sweets, as they contain a lot of sugar. However there are many desserts which are not harmful for the diabetic patients as they contain very less sugar.

1. All American Strawberry Clouds

To make it, you require a cup of white chocolate chips, 1 cup heavy whipping cream, ½ cup crispy noodles, 1 table spoon sweetener, 1 teaspoon vanilla extract, 6 ounces strawberries and 1 pound sliced strawberries. Line the muffin cups with paper baking cups and place 2 teaspoons noodles into it. Melt the chocolate and place 1 tablespoon of it on the noodles and then keep it in the refrigerator for an hour. In a separate bowl, take the cream, sweetener and vanilla extract and mix properly with an electric mixer to make it soft. Add a spoon of this mixture to the cups and top them with strawberries. Now they are ready to be served.

2. Fruit Salad

Fruits are very healthy and are naturally sweet thus they can be used to make a perfect and healthy desert for a diabetic patient. Take fruits like banana, apple, melon, strawberries and papaya and cut them into small cubes. Take them in a bowl and top them with honey. You have a delicious dessert prepared ready to be served.

3. Almond Coconut Flan

It is creamy custard and is very easy to prepare. All you need is 1½ cups of skimmed milk, 3 eggs, 3 egg yolks, 1 can of coconut milk, ½ cup sweetener, 2 tablespoons water, ½ teaspoon almond extract, ½ cup sliced almonds (roasted) and ¾ cup flaked coconut. Preheat the oven to 350°C. In a saucepan add water and sweetener and cook them by stirring them continuously so that the sugar melts completely. When the mixture becomes golden in colour, then transfer it to a cake pan. Add coconut and skim milk in a saucepan and bring them to boil. Beat eggs and yolk until foamy, add ½ teaspoon sweetener and hot milks and continue beating the mixture until properly blended and then add this mixture to the caramelized sugar. Place the cake pan in a roasting pan and add hot water. Bake it for 40 minutes. Garnish it with roasted almonds and serve it.

4. Apple Pie

To make an apple pie, you need 6-7 large apples which are properly peeled and sliced, ½ cup fruit sweetener, 2 teaspoon cinnamon, 1 teaspoon nutmeg, 1 tablespoon margarine and pastry for two crusts. Line the pie bottom with pastry. In a separate bowl, add all the ingredients except margarine and mix them properly. Spoon them into the pastry lined pan and dot with margarine. Cover with top crust and seal the edges. Bake for 40 minutes at 350°C.

5. Almond Stuffed Pears

To prepare it, you require 2 tablespoons silvered almonds, 2 ripe pears, 2 teaspoon almond extract. Slice the pears and remove the core. Now cut a slice in such a way that it sits flat. Toast the almonds till they turn golden. Place the pears in a plate and sprinkle the almond extract in the center of the pears. Spoon the silvered almonds in the core and serve them.

Now all those who are suffering from diabetes can also enjoy these delicious and mouth watering delicacies without any fear. Hope you enjoy preparing and having them.

1. Reduces Heart Diseases

Seafood helps in reducing heart diseases. In a study it has been found that having sea food in your diet can reduce the risk of heart attack by 50%. Sea fish is a rich source of omega 3 fatty acids which helps in reducing the levels of cholesterol and triglycerides. Cholesterol and triglycerides are components which are deposited on the inner walls of blood vessels and it restricts the flow of blood which can cause heart attack. Omega 3 fatty acids contain anti-oxidants which prevents thickening of blood vessels and reduces the risk of heart disease.

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Science Daily reported that scientists have found that a diet that is rich in seafood is more beneficial in preventing heart disease than a diet rich in nuts, avocados, and olive oil – all of which contain healthy fats. This information is based on the findings of a study conducted by Lawrence L. Rudel.

2. Improves Brain Function

Omega 3 fatty acids found in fish helps in reducing plaque formation in the inner walls of blood vessels which helps in improving blood flow to the various parts of the body. Improved blood flow to brains helps the blood to carry more oxygen to the brain which improves brain power and memory. Fish is very effective in reducing the symptoms of attention-deficit hyperactivity disorder in children having behavioral problems, and it helps in improving reading skills and concentration power. Studies indicate the long chain of omega 3 fatty families in fish helps in reducing mental decline caused due to ageing and it reduces the symptoms of Alzheimer’s disease. It contains poly-saturated fatty acids which are components which can work naturally in the neural membrane and improve the function of nerve tissues.

According to the UCLA Brain Research Institute and Brain Injury Research Center, Omega 3 Fatty Acids found in seafood are essential for fighting against mental disorders and they also improve the ability to learn and memorize information.

3. Improves Mobility and Strength in Rheumatoid Arthritis

Patients suffering from rheumatoid arthritis are advised to take fish which helps in reducing pain, and it improves mobility and strength of the joints. Omega 3 fatty acids help in reducing wearing down of cartilage.

According to the John’s Hopkins Arthritis Center, there have not been enough studies done on the effectiveness of Omega 3 Fatty Acids in the treatment of arthritis, but of the studies that have been done, it has been observed that patients who suffer from arthritis who start a regimen of Omega 3 Fatty Acids, as they are obtained through supplements and the consumption of seafood, start to see positive results in a period of about three months, and the condition seems to improve as the regimen is continued.

4. Improves Immunity System

Fishes contain anti-oxidants and vitamins such as vitamin C, D and E which provide nutrition to the body to improve immunity system of the body, and reduce the buildup of plaque in the coronary arteries. Children taking adequate amount of fish have improved immunity which reduces the risk of asthma. Fishes contain fish oils which help in controlling allergies and protecting the body against environmental allergens.

Your immune system is your body’s defense mechanism against all sorts of health issues, from the common cold to deadly diseases. Naturally, you should do everything humanly possible to keep your immune system strong.

5. Fish Improves Skin Texture and Eyesight

Fish is low in fat and it contains good amount of vitamins and minerals. It improves eyesight because it helps in the formation of red blood cells and it provides nutrition to repair damaged tissues. It helps in improving skin texture as it improves blood flow to the skin layers which reduces dryness and dead skin formation.

Physorg reports that consuming any food that is high in Omega 3 Fatty Acids is beneficial in slowing the advance of macular degeneration. Macular Degeneration is the most common cause of age related blindness. This information comes to us from a study that was published in the Ophthalmology Journal.

Sources: www.livestrong.com, www.sciencedaily.com, www.newsroom.ucla.edu, www.hopkins-arthritis.org, www.physorg.com

1. Ginger

Ginger is rich in fiber and ginger roots helps in stimulating blood circulation. It possesses antioxidant which helps in filtering toxins from the body and eliminating toxins through fluid in the form of sweat or urine. High fiber in ginger binds bile secreted by the liver in the large intestine which helps in eliminating fat soluble toxins from the body through the bowel movement or urine.

2. Garlic

Garlic is natural blood cleanser and it is also used as a blood thinner which reduces fats from blood. It reduces blood pressure and it is considered effective detox food. You can add four to five clove of raw garlic in your meals to get detoxification. Garlic contains a good amount of methionine and cysteine which are sulfur containing proteins which protects liver, and helps liver to produce bile to eliminate fat-soluble toxins of the body through urine.

3. Coriander

Coriander has been tested and approved by researchers for its properties of eliminating excess minerals traces from body. Coriander can eliminate minerals such as lead, mercury and aluminum from human body and you should add coriander to your meal to get effective detoxification.

4. Vegetables

Vegetables contain a good amount of chorine which is needed to metabolize fat. Green leafy vegetables, cauliflowers, onion, Brussels sprouts, beetroots are recommended as detox foods. Green leafy vegetables also contain vitamin E which is needed to protect liver, and onion, beans and Brussels sprouts contain sulfur containing proteins methionine and cysteine, which protects liver as well.

5. Raw Fruits

Raw fruits contain a high amount of fiber and fruits such as pineapple, mango, apple, oranges, pears, grapes and peaches contain a number of beneficial compounds such as vitamin C, vitamin B and beta carotene. Vitamin B is depleted from the body when the liver overworks, or when the liver is exposed to excess alcohol or environmental toxins.  Fruits are high in antioxidants and vitamin B, and fruits can fulfill the additional need of vitamin B to enable liver to function properly.

Source: http://www.organicauthority.com/health/5-foods-that-detox.html

1. Polyphenols

Raw acai contains polyphenols which are antioxidants. The frozen acai juice restores more polyphenols antioxidants as compared to fruits juice of mango, grapes, strawberry or acerola. The powered preparation of the acai berries also contains anthocyanin which is an antioxidant which helps in improving the functioning of body organs. Polyphenols are very beneficial for human body because it helps in reducing the risk of coronary artery diseases and it inhibits growth of certain tumors.

2.  Antioxidants In Acai Juice Has Significant Absorption Properties

Acai juice is promoted as metabolism booster which helps in enhancing energy level of athletes and reducing weight. In clinical trials, the blood and urine of volunteers was tested after the consumption of acai juice and pulp, and it was observed the antioxidant anthcyanin in acai juice and acai pulp had significant absorption properties. Acai juice can provide antioxidants in the body in two hours of consumption and the level of antioxidant produced by the acai berries is more than orange, apple juice or cranberries, although, it is not more than black cherry juice, blueberry and concord grape juice. Since it possesses high absorption properties, it is more accessible to the human system and it is considered to be a better choice.

3. Reduces Proliferation Of Leukemia Cells

Acai is recommended by doctors for inhibiting leukemia. Researchers have found free end dried acai powder can inhibit the enzyme cyclo-oxygenase which helps in reducing proliferation of leukemia cells which prevents leukemia.

4. Reduces Blood Cholesterol Level

It contains good amount of vitamin B, minerals, proteins, fiber and fatty acids (such as omega – 3 fatty acids, omega – 9 fatty acids and omega 6 fatty acids).  In laboratory tests (vitro tests) on rats, it was observed that acai pulp reduces the level of blood cholesterol in rats fed with high fat diet. Acai pulp reduces the level of non high density lipoproteins cholesterol and activity of superoxide dismutase.

5. Natural Food Coloring Agent

The dark color of acai berry tastes like a blend of chocolate and berries and therefore, it is used to color food, ice creams, and cakes. It contains anthocyanins which are used as natural food coloring agents.

Source: http://health.learninginfo.org/herbs/acai-berry.htm

1. Kale

Kale is a form of cabbage which is green or purple in color, and it contains one of the highest quantities of vitamin K. In 1 cup of Kale 547 μg of vitamin K can be found, and kale is also rich in vitamin C, lutein, beta carotene and calcium. Kale is a popular winter dish in Europe and it gets tastier as it is exposed to frost. It can be taken in the form of salads with red pepper or almonds dressing, or it can be cooked with potatoes and tomatoes.

2. Collards

It belongs to the family of cabbage and broccoli, and it contains carbohydrate, proteins, vitamin A, vitamin C, vitamin K and calcium in good amount. It contains 623 μg of vitamin K in 100 g of serving. It is prepared with green leafy vegetables and it can be eaten all around the year. It is mostly prepared by crushing and mixing with red pepper, salt, onion and vinegar.

3. Spinach

Spinach is an edible plant which contains carbohydrates, fiber, proteins and high quantities of vitamin A (which includes beta carotene, lutein and zeaxanthin), vitamin C, vitamin E and vitamin K. It contains 483 μg of vitamin K in 100 g of spinach. Spinach can be taken in frozen, boiled or drained solid form and it contains many other minerals required by the body. It can even be eaten in raw form with pepper and salt sprinkled on it.

4. Turnip Greens

Turnip top is called turnip green. Turnip is white skinned vegetable and it can have purple or green color on the white base. Turnip is red or green in the region where sunlight falls directly on it. Turnip greens contain high quantities of carbohydrate, fiber, proteins and vitamins such as vitamin A, C and K. Turnip contains 368 μg of vitamin K in 100 g of serving. It is also rich in Folate and lutein.

5. Herbs

The dry herbs such as basil, sage and thyme contain around 50 μg of vitamin K per tablespoon of serving. There are other herbs rich in vitamin K such as oregano, coriander and marjoram, which can be included in diet to fulfill the vitamin K requirement of the body. Fresh Parsley is a very good source of vitamin K and it contains 82% of the vitamin per tablespoon serving.

Source: http://www.healthaliciousness.com/articles/food-sources-of-vitamin-k.php

1. Cereals

Cereals can be taken to increase iron intake but iron should be taken in regulated quantities to prevent overdose. For absorption of iron, you should take fruits such as blueberries, apricots, oranges or raisins which contain good amount of vitamin C needed for enhancing absorption of iron through the digestive system. Cereals such as cream of wheat contain 51 mg iron in one cup serving.

2.  Red Meat

Red meat is rich in iron and it can be easily absorbed by the body. The highest quantity of iron is found in intestine and liver of meat. Instead of eating beef you should have pork liver, ostrich, emu or duck to get a good amount of iron. Raw meat contains up to 31 g of iron in per 100 g of serving. Generally, the quantity is less than 20 g per 100 g in most of the meat products.

3. Nuts and Seeds

Nuts such as cashew nuts, almonds, and seeds such as sesame and pumpkin seeds contain more than 10 g iron in one cup of serving. It is a tasty option to take a good amount of iron and it can be easily added to the salads or vegetables. It is easy to prepare many different types of dishes from nuts and people taking vegetarian diet should include nuts in their diet to fulfill the iron requirement of the body.

4. Herbs

The herb such as dry thyme contains 124 mg per 100 gm of serving, and it is considered effective in fulfilling the iron requirement of human body. There are many other herbs such as black pepper, dried coriander, cumin seed, dried basil and fenugreek seeds which are high in iron content and it can be added to food regularly to get good amount of iron.

5. Seafood

Most of the seafood such as oyster, shellfish and mussels are rich in iron. Oyster contains 28mg iron in 100 g and claims contain 27 mg iron per 10 (small) clams. Sardines and mackerel also contain good amount of iron and it can be included in diet to fulfill iron requirement of the body. Cooked caviar contains more than 20mg iron per 100 g of serving and iron content is also very high in canned clams.

Source: http://www.momswhothink.com/diet-and-nutrition/foods-high-in-iron.html

The top 5 trans fat foods are listed below:

1. Sandwich Spreads

Spreads are number one food item that contains trans fats. It contains loads and loads of trans and saturated fats. Excess consumption of spreads would lead to heart disease. Other spreads related to butter also contains varying amount of saturated fat, hence one must be very prudent while consuming them. The typical stick margarine would have 2.8 grams of trans fat, while the tub one has 0.6 grams. Whenever you plan to buy the margarine, you can choose the soft-tub one, as it has lesser amount of trans fat.

2. Processed Foods

Processed foods are harmful to our body and they often contain trans fat. Some of the common packaged foods containing trans fat would include cake mix, biscuits etc. In order to get rid of this, you can try baking yourself. This is the best way to avoid consumption of trans fat.

3. Instant Noodles

Instant soups and noodles have a high amount of trans fat and hence it is highly advisable to consume these items by cooking on your own. Self-cooking is the best thing that you can do for your health. In this way you could avoid all the foods that has excess amount of trans fat.

4. Junk Food

Junk food consumption can be the number one cause for trans fat. These items would include deep fried items that have been cooked using the hydrogenated oil. Restaurants often tend to use trans fat and this can cause a serious damage to the body. Even pancakes and grilled items tend to have this. Some of the junk food items would include French fries, fried chicken etc. Typically, French fries would have 14 grams of trans fat while the fried chicken would have 7 grams. Almost all food items that we consume outside tend to have trans fat. Hence it is highly recommended to avoid eating outside in order to stay healthy and lead a better life. In case you are eating outside, then you could always choose baked items instead of fried ones.

5.  Frozen Items

Frozen items claims to be best in case of usability, but this could be really harmful to health as it has high amount of trans fat. The preservative used in these frozen items can be really harmful to the body and hence one must try to consume fresh food instead of frozen alternatives that are loaded with trans fat!

We Don’t Fully Know the Human Brain

Decades of research have taught us a great deal about the functions of the human brain, but there is still a great deal that we do not know. What we have learned is that the brain is healthier when certain vitamins and nutrients are supplied to the human body. When there is a deficiency of these important nutrients and vitamins, the brain, along with the rest of the body, suffers greatly. This cannot only affect your physical state, but your mental state as well, changing the way that you think, remember, and behave.

The Best Vitamins for Your Brain

1. Omega 3 Fatty Acids – Omega 3 isn’t as much a vitamin as it is a nutrient, but because it is so essential to brain health, it had to make the list. Omega 3 is found naturally in a number of foods, but one of the best sources is fish and seafood.
2. Green Tea – Green Tea also is not a vitamin, but it is chock full of the ones that you require for good brain and body health.
3. Chocolate – Chocolate is also not a vitamin, of course, and most people think that it is unhealthy. It is unhealthy if you get the milk chocolate variety, but if you opt for dark chocolate, you are doing your brain and your body a huge favor – not to mention your taste buds.
4. Berries – For health purposes, and brain health purposes, you want to go with the darker berries. Blueberries are fantastic, in terms of health benefits, and Acai berries are just a great, if not better. Both contain tons of vitamins and antioxidants.
5. Coffee – Caffeine is actually good for you, in small quantities, and research has proven that caffeine in the form of coffee beans is great for proper brain function.

So, Where are the Vitamins?

As you can see, no actual vitamins have been listed. This is because all vitamins are good for brain health. Instead of seeking out specific vitamins, you should be seeking specific foods that will also provide vitamin nutrition if you want your brain to function at its best. So, the next time you enjoy a cup of coffee, or a bar of dark chocolate, you can honestly say that you are feeding your brain the nutrients and vitamins that it requires.

1. Liver

Animal liver is always rich in Vitamin A and other essential minerals. These include beef liver, pork, turkey, chicken and fish including cod liver oil. The richest Vitamin A enriched liver can be found in turkeys. In order to obtain maximum nutrients without compromising on the taste of the liver, it is always advisable to cook it through steaming or by frying it using herbs and onions. Cod liver oil provides a good source for Vitamin A especially for children and infants.

2.  Carrots

The carrot is a root vegetable that originates from Indo-Europe. Carrots are usually orange in color but can come in a variety of colors depending on the environment they have grown. Carrots provide the easiest source for Vitamin A since they can be eaten raw as a snack or cooked with other food. They can also be used as a dressing for food especially while making salads. The most commonly eaten part is the taproot, though the leaves are also edible and contain small quantities of Vitamin A.

3. Eggs

Female animals of different species including, birds, fish, reptiles and other amphibians usually lay eggs. However, not all eggs are edible by humans apart from those from specific birds. Not only are eggs rich in protein but they also contain high quantities of Vitamin A. They can be eaten raw, boiled or fried. A single egg contains up to 140 μg of Vitamin A

4. Spinach

Spinach is an edible flowering plant that can be categorized as a vegetable. It originated from Asia but it is cultivated in most parts of the world due to its ability to flourish even under not so favorable climatic conditions. It is also rich in Vitamin A and can be eaten raw or steamed. It is not always advisable to boil spinach due to its fragile nature, which can lead to loss of essential nutrients.

5. Sweet Potatoes

Sweet potatoes are root vegetables that are usually characterized by their large fleshy, sweet-tasting tuberous roots. Their leaves are also edible and can be eaten as greens. The sweet potato is rich in Vitamin A and can be consumed when boiled, steamed or even roasted over low heat. It can also be eaten raw. Mashed sweet potatoes are suitable for infants and sickly individuals too.