Sweet potatoes are a sweet, nutritious root vegetable that offers umpteen health benefits. In this article we will be discussing sweet potato benefits, some of the key sweet potato benefits, they are rich in vitamins A, C and B6, they support immune function, skin health and energy metabolism. High in dietary fiber, sweet potatoes aid digestion and promote gut health. The low glycemic index of sweet potatoes helps in regulating blood sugar levels, thus making them a suitable snack or meal for individuals suffering from diabetes or who are disposed to diabetes (pre-diabetic).
Antioxidants, including beta-carotene, found in potatoes fight against free radicals and reduce inflammation in the body. You can enjoy the sweet potato benefits by preparing various dishes, making them a valuable addition to a balanced diet as they are versatile vegetables.
Sweet potatoes are often confused as potatoes but they are different from them. Sweet potatoes and regular potatoes both are root vegetables which are related to each other distantly. Sweets potatoes are part of the morning glory family known as Convolvulaceae. Whereas white potatoes are included in nightshades family, or Solanaceae. The edible part of these plants are known as tubers that grow on the roots. Sweet potatoes are sometimes referred to as yams also. Although yam is different from sweet potatoes.
Health benefit of Sweet potato
Sweet potatoes offer a wide range of health benefits with their rich nutritional profile. Let’s unfold the health benefits of sweet potato in detail :
1. Loaded With Nutrients
Sweet potatoes are loaded with nutrients along with a great source of energy. The major nutrients present in sweet potato are –
- Vitamin A: sweet potatoes are high in beta-carotene, which the body converts to vitamin A. Vitamin A is known to support vision, immune function, and skin health.
- Vitamin C: plays an important role in improving immunity, skin, and provides great antioxidant protection.
- Vitamin B6: mainly associated with brain development and function, and helps in the process of metabolism.
- Potassium: is related to electrolyte balance, proper muscle function, and blood pressure regulation in the human body.
2. Packed With Antioxidants
Beta-carotene, a potent antioxidant, is abundant in sweet potatoes, providing protection for the body against free radicals. Antioxidants help reduce oxidative stress, lowering the risk of chronic diseases like cardiovascular disease and various cancers.
3. Improves Digestive Health
Sweet potatoes are high fiber vegetables which elevates the digestive process mainly by promoting regular bowel movements. This improved bowel movement helps in preventing constipation. The dietary fiber also supports a super healthy gut microbiome, which is inevitable for overall good digestive health.
4. Regulates Blood Sugar Levels
The name of sweet potatoes are misleading with es Sweet potatoes have a low glycemic index (GI), which means they cause a slower, more controlled rise in blood sugar levels. This makes them a good option for individuals with diabetes or those trying to manage their blood sugar levels.
5. Anti-inflammatory Properties
The antioxidants and other phytonutrients in sweet potatoes have anti-inflammatory effects. Reducing inflammation in the body can help lower the risk of chronic diseases such as heart disease, arthritis, and certain cancers.
6. Supports Heart Health
Sweet potatoes contain potassium, which helps regulate blood pressure by counteracting the effects of sodium. Their fiber content also helps lower cholesterol levels, further supporting heart health.
7. Boosts Immune Function
The high levels of beta-carotene and vitamin C in sweet potatoes strengthen the immune system, helping the body fight off infections and illnesses more effectively.
8. Promotes Eye Health
Beta-carotene is crucial for eye health. It helps in preventing various eye related issues like dry eyes, night blindness, and age-related macular degeneration. Vitamin A also plays a vital role in maintaining healthy eyesight.
9. Improves Skin Health
Vitamin A, C, and E in sweet potatoes contribute to healthy skin. Vitamin C promotes collagen production, which keeps the skin firm and elastic, while vitamin A helps maintain skin integrity and repair.
10. Aids in Weight Management
The fiber in sweet potatoes promotes satiety, helping you feel full for longer periods. This quality of sweet potatoes help in weight management by decreasing overall calorie intake. But we have to understand that the portion and quantity needs to be supervised as maximum calories are derived from carbs. It is advisable to have boiled sweet potatoes 2-3 times a week or as advised by the dietician.
11. Enhances Brain Function
Sweet potatoes have choline in them which is an essential nutrient associated with sleep, muscle movement, learning, and memory. They also contain good amount of anthocyanins, which have a protective role on brain health and also improves cognitive function.
12. Supports Reproductive Health
Vitamin A is one of the important components for good reproductive health in both men and women. It plays a role in regulating the growth and development of sperm and eggs.
Including sweet potatoes in your diet can provide these health benefits, making them a valuable addition to a balanced and nutritious diet.
Nutritional value of sweet potatoes
The nutritional value of sweet potatoes by USDA are:-
| Nutrition | Value |
| Calories per 100gms | 86 |
| Carbohydrates (total) | 20g (6% of daily value) |
| Dietary fiber | 3g |
| Sugars | 4.2g |
| Protein | 1.6g |
| Fat (total) | 0.1g |
| Minerals | |
| Sodium | 2.6mg |
| Potassium | 337mg |
| Magnesium | 19.02mg |
| Iron | 0.25mg |
| Vitamins | |
| Vitamin A | 4.99 mcg |
| Vitamin C | 17.29 mg |
Benefits of eating sweet potatoes for skin
As discussed above sweet potatoes are rich in antioxidants, minerals and vitamins. All these components are basic requirements for a healthy and glowing skin. So now we will learn the benefits of eating sweet potatoes for skin, these are as follows :
- Protects from sun damage: Our bodies convert beta carotene from sweet potatoes into vitamin A, which helps protect the skin from UV rays by shielding it.
- Helps in reducing hyperpigmentation and blemishes: sweet potatoes contain anthocyanins. These have a potent anti-inflammatory as well as anti-oxidative nature. Therefore help in reducing hyperpigmentation, dark spots, blemishes, etc.
- Gains you youthful and radiant skin: The vitamins and minerals in sweet potatoes, including vitamin C, E, A, and others, help build collagen in the skin. The protein keeps the skin youthful, smooth, and wrinkle-free.
Sweet potatoes can be easily titled as the poor man’s nutrient bomb as they are a good source of energy as well as rich in nutrition. This food is inexpensive, widely available, and versatile. Numerous dishes, including soups, fries, pies, cakes, salads, etc., can use it. You can prepare it by boiling, grilling, or mashing.