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Zambian Foods

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 Zambia being in the southern part of Africa, It has rich nutrients in foods that you will see.

1. Cassava (in Bemba land its called Ifyumbu😋)


Sweet potatoes are sweet, starchy root vegetables that are grown worldwide 1Trusted Source.
They come in a variety of sizes and colors including orange, white, and purple, and are also rich in vitamins, minerals, antioxidants, and fiber. Not to mention, they provide a number of health benefits and are easy to add to your diet.
Here are 6 surprising health benefits of sweet potatoes.

Sweet potatoes are a great source of fiber, vitamins, and minerals. One cup (200 grams) of baked sweet potato with skin provides :

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  • Calories: 180
  • Carbs: 41.4 grams
  • Protein: 4 grams
  • Fat: 0.3 grams
  • Fiber: 6.6 grams
  • Vitamin A: 769% of the
    Daily Value (DV)
  • Vitamin C: 65% of the DV
  • Manganese: 50% of the DV
  • Vitamin B6: 29% of the DV
  • Potassium: 27% of the DV
  • Pantothenic acid: 18% of the DV
  • Copper: 16% of the DV
  • Niacin: 15% of the DV

In addition, sweet potatoes — especially the orange and purple varieties — are rich in antioxidants that protect your body from free radicals.Trusted SourcTrusted SourceTrusted Source

Free radicals are unstable molecules that can damage DNA and trigger inflammation.

Free radical damage has been linked to chronic illnesses like cancer, heart disease, and aging. Therefore, eating antioxidant-rich foods is good for your health (6Trusted Source, 7Trusted Source).

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