6 Surprising Health Benefits of Sweet Potatoes
Sweet potatoes (not to be confused with true yams) are an ideal source of slow-burning starches that won’t spike blood sugar or insulin levels. Plus, their vitamin A can protect against eye diseases and blindness as well as its antioxidants fighting inflammation!
Coconut is an excellent source of potassium, which helps flush sodium and excess fluid out of the body to lower blood pressure, as well as being an excellent non-dairy source of calcium.
1. Vitamin A
Sweet potatoes are an excellent source of pro-vitamin A (beta carotene), an antioxidant carotenoid your body can convert to vitamin A. Just 3.5 ounces of this vegetable provides your recommended daily amount. Furthermore, sweet potatoes also contain Vitamin C (another antioxidant), which may decrease cold duration and skin issues; plus potassium which plays a critical role in controlling blood pressure and decreasing risk for heart disease.
One medium sweet potato contains approximately 3.2 grams of dietary fiber, which can help to prevent constipation and promote regularity for a healthier digestive tract. Furthermore, sweet potatoes provide essential B-vitamin folic acid which supports brain development during fetal brain development as well as cell division and growth.
Orange and purple sweet potatoes provide a powerful combination of anti-inflammatory nutrients thanks to plant pigments known as anthocyanins, which have been shown to protect against cancer, reduce inflammation, promote gut health and other benefits. Choline, another essential fatty acid present in sweet potatoes, aids muscle movement and learning processes. According to one study anthocyanin-rich foods like purple sweet potatoes can even help manage symptoms associated with psoriasis (an autoimmune condition characterized by itchy patches on skin). (2)
2. Vitamin C
Sweet potatoes differ significantly from regular white potatoes (edible tubers belonging to the nightshade family) and yams (edible tubers from the morning glory family), offering lower glycemic index ratings, more fiber, and increased vitamin A content compared to their counterparts. Orange varieties contain beta-carotene that converts into vitamin A in your body while purple varieties contain anthocyanins – plant-derived phytochemicals which give their color while possibly providing additional antioxidative benefits.
One medium sweet potato contains four grams of fiber, which represents around 14% of your daily requirement. Fiber helps your digestive system remain healthy and may also lower risk factors like heart disease, diabetes and bowel cancer. One study also suggested that people consuming high levels of fiber are less likely to develop dry eyes disease.
Sweet potatoes are an excellent source of vitamin C and an easy way to increase fat-soluble vitamin E in your diet, providing powerful antioxidant protection from damage caused by oxidation (oxidative stress may play a role in cancerous tumor formation, among other illnesses). Aim for three servings each week as directed by your physician.
3. Fiber
Sweet potatoes are an excellent source of both soluble and insoluble fiber, both of which may contribute to improving gut health. Fiber may reduce cholesterol and glucose levels as well as help prevent diabetes by slowing digestion and encouraging regular bowel movements.
One medium baked sweet potato contains four grams of fiber, approximately 10% of the daily recommended value. Dietary fiber found in sweet potatoes may help protect against heart disease by protecting your LDL cholesterol from damage, while antioxidants found in sweet potatoes may aid your body’s detoxification system in breaking down free radicals that form.
Orange sweet potatoes are an excellent source of beta-carotene, which the body converts into Vitamin A. Sweet potatoes’ Vitamin A has long been linked with eye health benefits including lower risk of macular degeneration and night blindness; recent research indicates it could also improve immune function.
Purple and yellow sweet potatoes contain natural plant compounds known as anthocyanins that may help combat inflammation and lower the risk of certain cancers, while also potentially helping lower psoriasis risk – an inflammatory condition characterized by dry patches of skin covered in scaling scales.
As with white potatoes, sweet potatoes are nutrient-dense carbs that can contribute to a balanced diet when eaten in moderation. Both varieties contain heart-healthy potassium, Vitamin C and E while remaining low on the glycemic index scale. Unfortunately, sweet potatoes may contain pesticides – so organic varieties are recommended where possible.
4. Potassium
Sweet potatoes are widely recognized for their beta-carotene-rich benefits, yet these tubers also boast an abundance of potassium – approximately 350 mg for every medium-sized sweet potato according to USDA estimates. Potassium helps balance fluid and electrolyte balance within cells as well as supporting normal heart, nerve and blood pressure function.
Sweet potatoes offer more than low glycemic levels; their fiber also supports gut health. According to research, eating adequate levels of both soluble and insoluble fiber can help prevent constipation – one cup of mashed sweet potatoes contains around 2.5 g.
Purple sweet potatoes offer many health advantages thanks to the natural phytochemical anthocyanins they contain. A study published in Molecules concluded that these compounds help reduce inflammation while safeguarding against diabetes and other chronic conditions.
Sweet potatoes contain Vitamin C and copper, both powerful anti-inflammatories according to Everyday Health staff nutritionist Kelly Kennedy, RDN. Copper in sweet potatoes also acts as an effective antioxidant and may help protect against free radicals linked with inflammation and age-related eye diseases.
Note when eating sweet potatoes that they contain high levels of potassium, which could present risks to those taking sodium-lowering medications like beta blockers according to the American Heart Association. But potassium intake can easily be balanced by eating foods rich in this mineral while staying within your daily calorie limit.
5. Manganese
Sweet potatoes are an excellent source of manganese, an essential mineral for bone health. Just one medium-sized sweet potato provides nearly half the recommended daily amount. Manganese also plays a critical role in skin health by improving hydration and increasing elasticity; according to research, eating foods rich in this mineral could lower risk for osteoporosis.
Sweet potatoes contain fiber that slows digestion of carbs, producing a lower glycemic index than other starchy vegetables and making them an excellent way to combat diabetes. Studies show that chlorogenic acid found in sweet potato leaves may even have anti-diabetic properties by decreasing release of glucose in bloodstream and stimulating secretion of glucagon-like peptide-1 secretion which helps control how much glucose enters body.
Purple sweet potatoes contain high levels of the antioxidant anthocyanins, which have been found to protect against cancer, cardiovascular disease, aging and hypoglycemia. According to one study published by Molecules, these compounds may also prevent prostate cancer among male patients.
Overall, sweet potatoes are safe to consume by most healthy individuals; however, those taking beta-blockers or suffering from kidney disease or chronic hyperkalemia should limit their consumption. If in doubt about whether sweet potatoes are suitable for you, speak to your physician as they will offer tailored advice.
6. Vitamin B6
Vitamin B6 found in sweet potatoes helps your body regulate its blood sugar, as well as playing an integral part in cell metabolism and homocysteine reduction – two harmful substances which increase heart disease risk. A higher intake of Vitamin B6 has also been linked with lower levels of homocysteine.
Research published in Clinical Interventions in Aging found that sweet potato antioxidants such as beta-carotene and vitamin E could help protect against eye diseases like age-related macular degeneration. Furthermore, their vitamin A content helps strengthen your immune system by increasing production of white blood cells, which protect against pathogens that could enter your system otherwise.
Sweet potatoes contain significant quantities of potassium, which helps lower blood pressure by counteracting sodium’s effects. Potassium-rich foods have also been recommended by the American Heart Association as part of a healthy cardiovascular lifestyle.
As an extra tip: when cooking sweet potatoes, the skin should remain on as much as possible to preserve its nutrients – including fiber and vitamin A. Boiling over baking or roasting helps preserve more beta-carotene for easier absorption, for maximum effect boil for 20 minutes! As well as offering health benefits, sweet potatoes make delicious and versatile additions to any meal; try eating these superfoods mashed, baked, roasted…
