Sweet potatoes are a colorful, versatile root vegetable that is rich in vitamins, minerals, antioxidants, and fiber. They can be eaten roasted, boiled, baked, steamed, or fried. Consuming sweet potatoes will help raise your immunity, support gut health, and bring overall well-being.
In this article, we will discuss the nutritional value and possible health benefits of sweet potatoes.
What is a sweet potato?
Sweet potatoes, scientifically known as Ipomoea batatas, are those types of root vegetables that are predominantly sweet with starchy flesh. They have thin, brown skin but bright orange, though some forms are also white, red, pink, violet, yellow, and purple. Some forms of this crop are referred to as “yams” by some people in North America. This is inaccurate since yams belong to another plant species. You can eat sweet potatoes with or without the skin. Eating sweet potato skin raises its nutritional value. In addition, its leaves are edible as well.
Nutritional Facts
Here is a basic nutrient composition breakdown for 100 g of sweet potatoes. Percent daily values (%DV) are based on a 2,000-calorie diet. Your daily needs may be higher or lower depending on how many calories you need.
- Calories: 86
- Total Fat: 0.1 grams
- Sodium: 55 milligrams
- Potassium: 337 milligrams
- Total Carbohydrate: 20 grams
- Protein: 1.6 grams
- Vitamin C: 4 % of the daily value
- Calcium: 3% of the daily value
- Iron: 3% of the daily value
- Vitamin B6: 10% of the daily value
- Magnesium: 6% of the daily value
Sweet Potato vs. Potato
Despite its name, sweet potatoes aren’t related to regular potatoes and should not be classed as a member of the potato family. Botanically, sweet potatoes hail from the bindweed or morning glory family, while regular or white potatoes are in the nightshade family. You can’t just plant a whole sweet potato in the ground like you might with regular potatoes. Instead, sweet potatoes are grown from “slips,” or stems with foliage, that grow from an already-grown sweet potato. Essentially, to grow a sweet potato, all you need to do is twist the slips off an already-grown sweet potato. These are stems and foliage growing out from the potato. Dip them in water and let the roots form. Then, plant them in the soil. Sweet potatoes should be planted during spring. It requires warm temperatures to grow. It also takes about three to four months to be ready to harvest. A normal plant usually produces between three to five tubers, but in warmer weather conditions it may produce more. Perennial sweet potato plants will come back every year.
Health Benefits of sweet potatoes
Sweet potato may offer a variety of health benefits. Here we listed down 10 ways in which they may benefit a person’s health:
1. Protecting eye health
Sweet potatoes are a good source of provitamin A in the form of beta-carotene. When we consume beta-carotene, our body converts it into vitamin A. Vitamin A helps to form light-detecting cells in our eyes, known as photoreceptors. These cells are essential for night vision and overall eye health. It ensures that we can see well in low-light conditions and maintain healthy vision.
Additionally, a study conducted by Food & Nutrition Research revealed that purple sweet potatoes contain a specific type of antioxidant called anthocyanins. This kind of antioxidant generally contributes to shielding the eyes from harm caused by oxidative stress and can lead to enhanced vision and functioning of the eyes.
2. Healthy skin and hair
Sweet potatoes are packed with antioxidants that include beta-carotene which helps fight harmful molecules called free radicals. These free radicals can damage skin cells and cause premature aging. They also contain a lot of vitamin A, vitamin C, and vitamin E. Both vitamins C and E are crucial for healthy skin and hair. Also, many studies have shown that Vitamin C contains anti-inflammatory properties that can help with skin problems like acne. All these nutrients will help to keep your skin healthy, shiny, and youthful.
3. Support the brain and nervous system
Animal studies suggest that sweet potatoes contain plant compounds like phenols and anthocyanins which may be of some benefit in preventing damage to the brain. These compounds help in decreasing nerve damage and in enhancing the making of BDNF or brain-derived neurotrophic factors. BDNF plays a vital role in the growth of nerves, memory, and learning.
4. Reduce inflammation
A 2017 study on rodents reported that extract from purple sweet potatoes might help decrease inflammation and obesity. Another nutrient contained within this vegetable is choline, a nutrient that helps with muscle movement, learning, and memory. Additionally, it contains beta-carotene that helps to fight inflammation. It, therefore, is regarded as very beneficial for people suffering from joint pain or other inflammatory disease symptoms, like arthritis, and if taken consistently, can show relief improvement.
5. Improved digestion and regularity
Sweet potatoes are rich in both fiber and water, which keeps the body free of constipation and aids regularity for a healthy digestive tract. Research, primarily conducted on animals, suggests that it contain very high amounts of plant sterols, known as phytosterols, which could help safeguard the digestive system.
6. Cancer prevention
Antioxidants in sweet potato peel, especially those of the purple variety, have been reported by scientific studies to at least be beneficial in lowering the potential development against several cancers. Like, beta-carotene which protects the cell from damage due to free radicals. Research suggests that anthocyanins other than beta-carotene may help to protect against certain cancers.
7. Benefits for weight loss
Sweet potatoes are a great addition to any weight loss diet. It is very high in fiber, especially soluble fiber. Soluble fiber is excellent at slowing digestion and keeping you full, which can help suppress the urge to snack between meals. Studies show that getting just 30 g of fiber each day can help on your path to weight loss.
8. Good for your heart
Sweet potatoes are high in potassium which helps maintain a healthy heart. Increased potassium regulates appropriate sodium in the body and reduces blood pressure, lowering the threat of heart illness. They are also rich in complex carbohydrates, have low-fat content, and are a good source of dietary fiber that works to reduce the chances of heart problems.
9. Diabetes Improves Insulin Sensitivity
Sweet potatoes can help keep the blood sugar levels of people with type 2 diabetes. A study done in 2008 suggests that an extract from white-skinned potatoes improved insulin sensitivity in patients with type 2 diabetes. Another study on rats conducted in 2000 showed that the rats administered with white-skinned potatoes or an insulin sensitizer known as troglitazone for 8 weeks performed better in terms of insulin resistance than the normal.
10. Enhancement of the immune system
Orange-fleshed sweet potatoes are one of the best natural sources of beta-carotene. As mentioned above, beta-carotene is a plant compound from which our body manufactures vitamin A. Vitamin A is quite useful in the proper functioning of the immune system. Studies have shown that not having enough vitamin A results in more inflammation in the gut and it’s harder for the body’s defense to fight off threats.
Also read, Don’t Have a Garden to Grow Potatoes? Here’s How You Can Plant Them in Containers
Frequently Asked Questions
1. Are sweet potatoes good for your heart?
Yes, sweet potatoes are rich in potassium which helps manage blood pressure by controlling sodium levels. They also contain fiber, complex carbohydrates, and low fat, which together reduce the risk of heart disease.
2. Do sweet potatoes support a healthy digestive system?
Yes, it are high in fiber which keeps the body free of constipation and aids regularity for a healthy digestive tract. They also contain plant sterols that may have protective effects on the digestive system.
3. Do sweet potatoes boost the immune system?
Yes, sweet potatoes contain high levels of beta-carotene which converts to vitamin A in the body. Vitamin A helps to reduce inflammation and improve the body’s response to infections.