Sweet Potato Nutrition and Health Benefits
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The plant originated in Central America. During the Spanish colonial period, sweet potatoes were spread in the Philippines, and since 1604 they were already known in Japan and Europe. In Asia, sweet potatoes are mainly used for producing alcoholic beverages and animal feed and much less for human consumption. This contrasts the other areas where sweet potato is mainly used for human consumption (raw, cooked, for the production of pasta, candy, flour, etc.) and secondarily for animal feed. Except for these storage roots, both the vines and leaves are edible.
Are sweet potatoes good for you?
The crop is the 7th prominent food crop globally and for a good reason. Sweet potato contains a wide variety of nutrients, like vitamins A and C, potassium, and iron, that are beneficial for human health making it one of the healthiest vegetables. People who consume on a regular basis sweet potatoes can be benefited because
- Sweet potato contains antioxidants, which help the organism fight Cancer
- Improves Gut Health and Digestion
- Helps in controlling Blood Pressure and Cholesterol.
- Improves Fertility
However, as with any other food, sweet potatoes shall be consumed in reasonable quantities (since they have a high glycemic index/load) and only as part of a balanced diet.
According to the USDA, 100 gr of cooked sweet potato contains:
- Water: 75.8 g
- Energy: 90 kcal
- Protein: 2.01 g
- Carbohydrate: 20.7 g
- Total lipid (fat): 0.05 g
- Fibre, total dietary: 3.3 g
- Sugars total: 6.48 g
- Ca: 38 mg
- Fe: 0.69 mg
- Mg: 27 mg
- P: 54 mg
- K: 475 mg
- Na: 36 mg
- Zn: 0.3 mg
- Vitamin A: 961 µg (218% daily value), B-carotene: 11500 μg
- Vitamin C: 19.6 mg (41% daily value)
- Thiamin: 0.078 mg
- Niacin: 0.557 mg
- Vitamin B6: 0.289 mg
- Vitamin Ε (alpha-tocopherol): 0.26 mg
In addition, varieties with deep orange skin and flesh color are the richest in antioxidant substances like Beta- carotene, while the purple varieties are richer in anthocyanins. One sweet potato contains the same amount of vitamin A as 23 cups of broccoli.
Sweet Potatoes Amazing Health Benefits
Blood Pressure
According to scientists, a diet high in potassium and low in sodium can balance the blood pressure levels of people who suffer from hypertension. Sweet potatoes are a source of potassium, contributing to this procedure.
Cancer
Red, orange, and purple sweet potatoes are sources of magnificent substances known for their great benefits to our organisms. According to Harvard Medical School’s Harvard Health Publications, sweet potatoes of the referred color contain antioxidants such as beta-carotene and anthocyanins, which can reduce the possibility of the development of specific types of cancer.
Fertility
According to Harvard Medical School’s Harvard Health Publications, women increase their fertility after following a diet rich in iron. Sweet potatoes are a source of iron and may help women to increase their daily iron consumption.
Eye Health
According to studies, a diet rich in Vitamin A could prevent or reduce the symptoms of an eye disease caused by Vitamin A deficiency called Xerophthalmia. Beta-carotene inside our bodies is converted to Vitamin A. A cup of baked orange sweet potatoes provides 5 to seven times the amount of Beta -carotene daily needs of a healthy adult.
Gut Health
According to studies, consuming purple sweet potatoes high in antioxidants (anthocyanins) may reduce the risk of Irritable Bowel Syndrome (IBS). These substances promote the development of beneficial gut bacteria. Additionally, sweet potatoes are rich in gut-friendly fiber that helps in bowel health and movement.
References
- https://www.hsph.harvard.edu/nutritionsource/food-features/sweet-potatoes/
- https://www.nparks.gov.sg/florafaunaweb/flora/1/4/1423
- https://dpi.wi.gov/sites/default/files/imce/school-nutrition/pdf/fact-sheet-sweet-potato.pdf
- https://ucanr.edu/sites/uccemerced/files/40457.pdf
- https://fdc.nal.usda.gov/fdc-app.html#/food-details/168482/nutrients
- https://www.sciencedirect.com/science/article/pii/B9780081029220000250
- https://www.webmd.com/diet/health-benefits-sweet-potatoes
- https://www.alcorn.edu/uploaded/Extension/Sweet_Potato_TechNotes.pd
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Sweet Potato Nutrition and Health Benefits
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Sweet Potato Soil Requirements, Soil Preparation, and Planting
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