-ATHLETE HEALTH TK

June ORANGE YOU GLAD FOR SWEETPOTATOES?

SweetPotato MANGO SMOOTHIE

TALKING POINTS y Sweetpotatoes are often recognized for their brown-copper colored skin and vibrant orange flesh. The orange-colored flesh is due to the presence of Beta-carotene. y Beta-carotene is a type of carotenoid that is converted to the active form of vitamin A in the body. This process depends on several factors including the food matrix, food processing, and dietary fat intake, as well as genetic differences. 1, 2 y Beta-carotene is the most important carotenoid as more of it is converted to vitamin A, and then other carotenoids. y Consuming sweetpotatoes and other foods rich and Beta-carotene with a source of fat improves carotenoid bio-availability. 3 If a sweetpotato recipe doesn’t incorporate a source of fat such as eggs, avocado oil or light butter, consider adding a few chopped nuts on top. y Beta-carotene acts as an antioxidant, support ing overall health and immunity, which is crucial for athletes. In addition, vitamin A has many roles in the body including helping form healthy teeth, bones, soft tissue, skeletal tissue, mucous membranes, and skin. Vitamin A also promotes good vision, particularly night vision, and is necessary for growth, development, tissue repair, cellular communication, and many other functions in the body. 4 y One medium sweetpotato is approximately 5 oz in weight and is a good source of vitamin A (in the form of Beta-carotene) in addition to vitamin C and manganese. Sweetpotatoes are also an excellent source of fiber. One couple of mashed sweet- potatoes has more vitamin A than 1 cup of canned pumpkin, 1 cup of raw or cooked carrots or a serving of cooked greens. 5

NEWSLETTER COPY Celebrate the vibrant color of sweetpotatoes thanks to their high beta-carotene content. While many athletes think of macronutrients, particularly protein and carbo hydrate, micronutrients such as vitamin A are critical as well. Beta-carotene acts as an antioxidant, supporting overall health and immunity, which is crucial for athletes. In addition, vitamin A has many roles in the body including helping form healthy teeth, bones, soft tissue, skeletal tissue, mucous membranes, and skin. Vitamin A also promotes good vision, particularly night vision, and is necessary for growth, development, tissue repair, cellular communication, and many other functions in the body. 6 REFERENCES 1. Lobo GP, Amengual J, Baus D, Shivdasani RA, Taylor D, and von Lintig J. Genetics and diet regulate vitamin A production via the homeobox transcription factor ISX. J Biol Chem 288: 9017-9027, 2013. 2. Tang G. Bioconversion of dietary provitamin A ca rotenoids to vitamin A in humans. Am J Clin Nutr 2010;91: 1468S-1473S. 3. Mashurabad PC, Palika R, Jyrwa YW, Bhaskarachary K, and Pullakhandam R. Dietary fat composition, food matrix and relative polarity modulate the micellariza tion and intestinal uptake of carotenoids from vegeta bles and fruits. J Food Sci Technol 2017;54: 333-341. 4. U.S. Institute of Medicine. Dietary Reference Intakes for Vitamin A, Vitamin K, Arsenic, Boron, Chromi um, Copper, Iodine, Iron, Manganese, Molybdenum, Nickel, Silicon, Vanadium, and Zinc. Washington, DC: National Academies Press, 2001. 5. USDA Nutrient Database. Source: https://fdc.nal.usda. gov. 6. U.S. Institute of Medicine. Dietary Reference Intakes for Vitamin A, Vitamin K, Arsenic, Boron, Chromi um, Copper, Iodine, Iron, Manganese, Molybdenum, Nickel, Silicon, Vanadium, and Zinc. Washington, DC: National Academies Press, 2001.

Ingredients

Directions 1. Microwave sweetpotato for 5-6 minutes to cook ( until fork tender ). Let cool, remove skin and add to blender. 2. If using fresh fruit, cut pineapple and mango into cubes. If using frozen, add to blender. 3. Add remaining ingredients into a blender 4. Blend until smooth. Add more water if the smoothie is too thick. • 1 cup cooked sweetpotato (1 medium sweetpotato yields about 1 cup with skin removed ) • ½ cup pineapple fresh or frozen • ½ cup mango fresh or frozen • ½ cup canned coconut milk no sugar added • ½ cup water • ¼ tsp ground turmeric • ½ cup low-fat Greek yogurt

SOCIAL POSTS One medium sweet potato is a good source of Beta- carotene and antioxidants that supports overall health and recovery from exercise. Try this Sweetpotato Man go Smoothie which is naturally packed with Beta-caro tene rich foods including sweet potatoes and mango. Enjoy antioxidant rich sweetpotatoes. Their orange color signifies Beta-carotene and sweetpotatoes are also a good source of vitamin C. This sweet, filling Sweetpotato Mango Smoothie is naturally packed with Beta-carotene rich foods including sweetpotatoes and mango. y Beta-carotene is an especially important source of vitamin A in the diet. More Beta-carotene is converted to vitamin A, and then other carotenoids. y Add a little bit of fat to your sweetpotato recipe to improve Beta-carotene absorption since this is a fat-soluble nutrient. y It is not recommended to consume Beta-carotene supplements but instead get Beta-carotene from food sources such as sweetpotatoes! #FreshFruitAndVeggiesMonth #SummerEats #HealthyEating #ncsweetpotatoes

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