Potatoes, cassava, and sweet potatoes are several types of tubers that are often consumed by the people of Indonesia. Not only cheap and delicious, this type of tuber that is often used as a substitute for rice contains a variety of nutrients that are good for the health of the body.
Tubers are used by some Indonesian people as a staple food. This type of plant has the main content of carbohydrates, so it is not much different from rice. In addition, root crops are also easy to cultivate and can thrive in various areas.
Types of Tubers and Their Nutrient Content and Benefits
The following are some types of tubers that are rich in nutrients and health benefits:
1. Cassava
Cassava is a type of tuber that is dense in nutrients. Cassava can be processed into a variety of food menus, snacks, to cooking ingredients, such as flour. Not only cheap, cassava also contains the following various nutrients:
- Carbohydrate
- Fiber
- Protein
- Sugar
- Vitamins, including vitamin A, vitamin B, and vitamin C
- Magnesium
- Potassium
- Selenium
- Calcium
- Iron
Because of this variety of nutrients, cassava is either consumed to meet daily nutritional intake or as a food substitute for rice. Cassava also makes you full longer, so it's good to eat when you're on a diet or want to maintain weight.
The content of vitamin C in cassava has an antioxidant effect and is important for maintaining a strong immune system, while the potassium content in cassava plays an important role in controlling blood pressure.
Cassava also contains fiber, protein, and antioxidants that can prevent and treat constipation and reduce the risk of diabetes and heart disease.
However, remember to always eat cassava that is fully ripe. This is because raw cassava contains toxins that are harmful to the body.
2. Sweet potato
Sweet potatoes have a sweet taste and are usually consumed by steaming or roasting. This type of tubers also varies from purple sweet potato, yellow sweet potato, and orange, often processed into one of the traditional foods, namely sweet potato compote.
In addition to its delicious taste, sweet potatoes also contain a variety of nutrients that are good for the health of the body, such as:
- Carbohydrate
- Protein
- Fiber
- Sugar
- Vitamins, namely vitamin A, vitamin B, folate, vitamin C, vitamin D, and vitamin E
- Calcium
- Phosphor
- Magnesium
- Potassium
- Iron
- Zinc
Sweet potatoes are one of the best sources of vitamin A and beta carotene. The content of vitamin A in sweet potatoes is even higher than carrots. This vitamin plays an important role in maintaining eye health and function, repairing damaged body tissues, and strengthening the immune system.
In addition, this type of tuber is also good for consumption to improve digestion and control blood pressure.
However, sweet potato consumption may need to be limited for diabetics because it has a fairly high glycemic index. This means, sweet potatoes can increase blood sugar levels quickly.
3. Radish
There are many types of radishes that are quite commonly consumed, namely purple radishes, red radishes, white radishes, and Japanese radishes or daikon. In addition to the tuber, it turns out that radish leaves can also be processed into healthy food for the body.
The following are a variety of nutrients contained in radishes and are good for body health:
- Carbohydrate
- Fiber
- Protein
- Vitamins, including vitamin A, vitamin B, folate, and vitamin C.
- Phosphor
- Calcium
- Manganese
- Potassium
- Iron
Not only that, radishes also contain high levels of antioxidants. Thanks to the various nutrients contained in it, this tuber plant is good for consumption to counteract the effects of free radicals, improve digestion, reduce the risk of cancer, and control blood sugar and blood pressure.
This one tuber is also good for consumption to reduce cholesterol and prevent cardiovascular diseases, such as stroke and heart disease.
4. Potato
You are certainly familiar with this type of tuber. Potatoes are very commonly consumed and can be processed by boiling, steaming, baking, or frying.
Potatoes contain many nutrients that are a pity to miss, including:
- Protein
- Carbohydrate
- Sugar
- Fiber
- Vitamins, including vitamin B6, folate, and vitamin C
- Potassium
Potatoes contain enough potassium which is good for controlling blood pressure. In addition, potatoes also contain lots of fiber which is good for maintaining heart health and preventing constipation.
Potatoes contain a lot of nutrients in the skin. Therefore, you can process and eat potatoes and their skins after washing them thoroughly.
To be healthier, you should limit the consumption of potatoes that are processed by frying in oil and limit the addition of salt.
5. Jicama
Similar to potatoes, this tuber plant is also quite popular in Indonesia. Jicama has thick brown skin and white tuber flesh.
Because of its crunchy texture and sweet taste, yam is often consumed as a salad or salad mix. Some of the nutrients contained in yam are:
- Fiber
- Carbohydrate
- Sugar
- Protein
- Vitamin C
- Vitamin B6
- Water
In addition, jicama also contains antioxidants that are quite high. Because of these ingredients, jicama is good for digestion, maintaining healthy skin, lowering cholesterol, and strengthening the immune system.
To be healthier, you also need to maintain a balanced diet by eating a variety of nutritious foods other than tubers, such as eggs, fish, lean meats, nuts, and fruits and vegetables.
Don't forget to exercise regularly, meet your body's fluid needs by drinking at least 8 glasses of water per day, and stop smoking and consuming alcoholic beverages.
The various types of tubers above contain a variety of nutrients that are good for the health of the body. However, if you have certain medical conditions, such as an allergy to one type of tuber, try to consult a doctor first.