Sweet potatoes pack a powerful nutritional punch. They have got over 400% of your daily needs for vitamin A in one medium spud, as well as loads of fiber and potassium. They have got more grams of natural sugars than regular potato but more overall nutrients with fewer calories.
One medium sweet potato (2" diameter, 5" long, approximately 114 grams) provides 162 calories, 0 grams of fat, 37 grams of carbohydrate (including 6 grams of fiber and 12 grams of sugar), and 3.6 grams of protein according to the USDA's national nutrient database.
Sweet potatoes pack a powerful nutritional punch. They have got over 400% of your daily needs for vitamin A in one medium spud, as well as loads of fiber and potassium.
One medium sweet potato will provide well over 100% of your daily needs for vitamin A, as well as 37% of vitamin C, 16% of vitamin B-6, 10% of pantothenic acid, 15% of potassium and 28% of manganese. You'll also find small amounts of calcium, iron, magnesium, phosphorus, zinc, vitamin E, thiamin, riboflavin and folate.
Sweet potatoes are a great source of beta-carotene, a powerful antioxidant known to give orange vegetables and fruits their vibrant color, which is converted to vitamin A in the body. Consuming foods rich in beta-carotene may reduce the risk of developing certain types of cancer, offer protection against asthma and heart disease and delay aging and body degeneration.
Keep the skin on! The color of sweet potato skin can vary from white to yellow, purple or brown but no matter what color it is, make sure you do not peel it off. A sweet potatoes skin contributes significant amounts of fiber, potassium and quercetin.
Possible health benefits of consuming sweet potatoes :
1. Perfect for Diabetics: Sweet potatoes have
natural sugars that help diabetics lower and stabilize their insulin
resistance and regulate their sugar levels.
2. Digestion: Dietary fibers are important for healthy digestive tract, and sweet potatoes are abundant in them. They help in colon cancer prevention and relieve constipation.
3. Prevents Emphysema: Smokers get emphysema (damaging of the air sacs) and are deficient in Vitamin A. The carotenoids in sweet potato that the body uses to produce Vitamin A help in the regeneration of the respiratory system.
4. Immune System: Vitamin D is important for the functioning of the thyroid gland, for the teeth, skin, heart, nerves, bones and energy levels, and sweet potatoes are a potent source of Vitamin D.
5. Healthy Heart: The heart function can be improved in overall with the help of the potassium content, which negates the sodium impact and helps with blood pressure and balances electrolytes. The Vitamin B6 in the sweet potato can help to prevent strokes, heart attacks and degenerative diseases.
6. Healthy Muscles and Tissues: The potassium contents can help athletes to reduce cramps and swelling, can provide them with energy and relaxes their muscle contractions. They also regulate nerve signals and heartbeats.
7. Anti-Oxidant: The carotenoids like beta-carotene helps with gout, arthritis, and asthma, reduce aging effects and protect against breast and lung cancers.
8. Fetal Development: It is very important for pregnant women to consume folic acid if they want a healthy fetal tissue and cell development, and sweet potatoes are a rich source of folic acid.
9. Anti-Stress: The potassium content regulates the
body’s water balance, increases oxygen flow and normalizes heartbeats,
while the magnesium content functions as anti-stress agent.
10. Vitamin C: Sweet potatoes are rich in Vitamin C, a vitamin crucial for the functioning of the entire body.
11. Anemia: Since sweet potatoes are rich in iron they help fighting anemia because the iron plays an important role in the production of white and red blood cells.
12. Youthful Skin: If you want to boil your sweet potatoes use the water left for your skin. It can sooth irritated spots, cleanse your pores and absorb impurities. The Vitamin C will help in collagen production while Vitamin E will improve the skin complexion. Plus, you can remove wrinkles, puffiness of eyes and dark circles with the help of anthocyanins.
13. Premenstrual Symptoms: Treat severe premenstrual symptoms with the help of the manganese and iron present in sweet potatoes.
14. Quality Hair: The beta-carotene in sweet potato promotes hair growth and prevents problems like dandruff and damaged hair.
15. Minerals: Sweet potatoes are a rich source of vital minerals such as potassium, manganese, magnesium calcium and iron, which are important for the carbohydrate, protein and enzyme metabolism.
2. Digestion: Dietary fibers are important for healthy digestive tract, and sweet potatoes are abundant in them. They help in colon cancer prevention and relieve constipation.
3. Prevents Emphysema: Smokers get emphysema (damaging of the air sacs) and are deficient in Vitamin A. The carotenoids in sweet potato that the body uses to produce Vitamin A help in the regeneration of the respiratory system.
4. Immune System: Vitamin D is important for the functioning of the thyroid gland, for the teeth, skin, heart, nerves, bones and energy levels, and sweet potatoes are a potent source of Vitamin D.
5. Healthy Heart: The heart function can be improved in overall with the help of the potassium content, which negates the sodium impact and helps with blood pressure and balances electrolytes. The Vitamin B6 in the sweet potato can help to prevent strokes, heart attacks and degenerative diseases.
6. Healthy Muscles and Tissues: The potassium contents can help athletes to reduce cramps and swelling, can provide them with energy and relaxes their muscle contractions. They also regulate nerve signals and heartbeats.
7. Anti-Oxidant: The carotenoids like beta-carotene helps with gout, arthritis, and asthma, reduce aging effects and protect against breast and lung cancers.
8. Fetal Development: It is very important for pregnant women to consume folic acid if they want a healthy fetal tissue and cell development, and sweet potatoes are a rich source of folic acid.
10. Vitamin C: Sweet potatoes are rich in Vitamin C, a vitamin crucial for the functioning of the entire body.
11. Anemia: Since sweet potatoes are rich in iron they help fighting anemia because the iron plays an important role in the production of white and red blood cells.
12. Youthful Skin: If you want to boil your sweet potatoes use the water left for your skin. It can sooth irritated spots, cleanse your pores and absorb impurities. The Vitamin C will help in collagen production while Vitamin E will improve the skin complexion. Plus, you can remove wrinkles, puffiness of eyes and dark circles with the help of anthocyanins.
13. Premenstrual Symptoms: Treat severe premenstrual symptoms with the help of the manganese and iron present in sweet potatoes.
14. Quality Hair: The beta-carotene in sweet potato promotes hair growth and prevents problems like dandruff and damaged hair.
15. Minerals: Sweet potatoes are a rich source of vital minerals such as potassium, manganese, magnesium calcium and iron, which are important for the carbohydrate, protein and enzyme metabolism.
Potential health risks of consuming sweet potatoes :
Beta-blockers, a type of medication most commonly prescribed for heart disease, can cause potassium levels to increase in the blood. High potassium foods should be consumed in moderation when taking beta-blockers.
Consuming too much potassium can be harmful for those whose kidneys are not fully functional. If your kidneys are unable to remove excess potassium from the blood, it could be fatal.
It is the total diet or overall eating pattern that is most important in disease prevention and achieving good health. It is better to eat a diet with variety than to concentrate on individual foods as the key to good health.
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