They come in a variety of sizes and colors, including orange, white and purple, and are rich in vitamins, minerals, antioxidants and fiber.
Not to mention that they provide a series of health benefits and are easy to add to your diet.
Here are 6 amazing health benefits of sweet potatoes.
1. Highly nutritious
Sweet potatoes are a great source of fiber, vitamins and minerals.
One cup (200 grams) of baked sweet potato with skin provides (2):
- Calories: 180
- Carbs: 41.4 grams
- Protein: 4 grams
- Fat: 0.3 grams
- Fiber: 6.6 grams
- Vitamin A: 769% of the daily value (VD)
- Vitamin C: 65% of the DV.
- Manganese: 50% of the DV.
- Vitamin B6: 29% of the DV.
- Potassium: 27% of the DV.
- Pantothenic acid: 18% of the DV.
- Copper: 16% of the DV.
- Niacin: 15% of the DV.
In addition, sweet potatoes, especially orange and purple varieties, are rich in antioxidants that protect your body from free radicals (3, 4, 5).
Free radicals are unstable molecules that can damage DNA and trigger inflammation.
The damage of free radicals has been linked to chronic diseases such as cancer, heart disease and aging. Therefore, eating foods rich in antioxidants is good for your health (6, 7).
2. Promote intestinal health
The fiber and antioxidants in sweet potatoes are beneficial for intestinal health.
Sweet potatoes contain two types of fiber: soluble and insoluble (8).
Your body can not digest either type. Therefore, the fiber remains inside your digestive tract and provides a variety of health benefits related to the intestine.
Certain types of soluble fiber, known as viscous fibers, absorb water and soften stool. On the other hand, non-viscous insoluble fibers do not absorb water and add volume (9).
Some soluble and insoluble fibers can also be fermented by bacteria in your colon, creating compounds called short-chain fatty acids that feed the cells of your intestinal lining and keep them healthy and strong (10, 11).
Diets rich in fiber containing 20 to 33 grams per day have been linked to a lower risk of colon cancer and more regular bowel movements (12, 13, 14).
The antioxidants in sweet potatoes can also provide intestinal benefits.
Test tube studies have found that antioxidants in purple sweet potatoes promote the growth of healthy intestinal bacteria, including certain species of Bifidobacterium and Lactobacillus (15, 16).
Larger amounts of these types of bacteria in the intestines are associated with better intestinal health and a lower risk of conditions such as irritable bowel syndrome (IBS) and infectious diarrhea (17, 18, 19).
3. May have anti-cancer properties
Sweet potatoes offer various antioxidants, which can help protect against certain types of cancer.
Anthocyanins, a group of antioxidants found in purple sweet potatoes, have been found to slow the growth of certain types of cancer cells in test tube studies, including those of the bladder, colon, stomach, and breast (3, 20, 21). .
Similarly, mice fed diets rich in purple sweet potatoes showed lower rates of early-stage colon cancer, suggesting that anthocyanins in potatoes may have a protective effect (3, 22).
It has also been found that extracts of orange sweet potatoes and sweet potato peels have anticancer properties in test tube studies (23, 24).
However, studies have yet to prove these effects in humans.
4. Support healthy vision
Sweet potatoes are incredibly rich in beta-carotene, the antioxidant responsible for the vegetable's bright orange color.
In fact, a cup (200 grams) of sweet potato baked with skin provides more than seven times the amount of beta-carotene that the average adult needs per day (2).
Beta-carotene is converted into vitamin A in your body and is used to form light-sensing receptors inside your eyes (25, 26).
Severe vitamin A deficiency is a concern in developing countries and can lead to a special type of blindness known as xerophthalmia. Eating foods rich in beta-carotene, such as orange pulp sweet potatoes, can help prevent this condition (27).
Purple sweet potatoes also seem to have benefits for vision.
Test tube studies have found that the anthocyanins they provide can protect ocular cells from damage, which may be important for general eye health (28).
5. Can improve brain function
The consumption of purple sweet potatoes can improve brain function.
Studies in animals have found that anthocyanins in purple sweet potatoes can protect the brain by reducing inflammation and preventing damage from free radicals (29, 30, 31).
It has been shown that supplementation with sweet potato extract rich in anthocyanin improves learning and memory in mice, possibly due to its antioxidant properties (32, 33).
No studies have been conducted to prove these effects in humans, but in general, diets rich in fruits, vegetables and antioxidants are associated with a 13% lower risk of mental deterioration and dementia (34, 35).
6. Can support your immune system
Sweet potatoes with orange flesh are one of the richest natural sources of beta-carotene, a plant-based compound that turns into vitamin A in your body (36).
Vitamin A is essential for a healthy immune system, and low blood levels have been linked to reduced immunity (37, 38).
It is also key to keeping your mucous membranes healthy, especially in the lining of your bowel.
The intestine is where your body is exposed to many potential pathogens that cause diseases. Therefore, a healthy intestine is an important part of a healthy immune system.
Studies have shown that vitamin A deficiency increases intestinal inflammation and reduces the ability of your immune system to respond adequately to potential threats (39).
No studies have been conducted to determine if sweet potatoes, in particular, have an effect on immunity, but eating them regularly can help prevent vitamin A deficiency (40).
How to add them to your diet
Sweet potatoes are very easy to add to your diet.
They can be enjoyed with or without the skin and can be baked, boiled, roasted, fried, steamed or cooked.
Its natural sweetness combines well with many different condiments, and can be enjoyed in tasty and sweet dishes.
Some popular ways to enjoy sweet potatoes include:
- Sweet potato chips: Peeled, thinly sliced, and baked or fried.
- Potato chips: peeled, cut into pieces or matches, and baked or fried.
- Sweet potato toast: cut into thin slices, toasted and covered with ingredients such as walnut butter or avocado.
- Mashed sweet potatoes: Peeled, boiled and crushed with milk and seasonings.
- Baked Sweet Potatoes: Baked whole until tender.
- Sweet potato puree: Peeled, diced and cooked with onions in a pan.
- Sweet potatoes in spiral: Cut in spirals, sauteed and sautéed.
- In baked goods: sweet potato puree adds moisture without fat.
Preparing sweet potatoes with a little fat, such as coconut oil, olive oil or avocado, may help increase the absorption of beta-carotene, since it is a fat-soluble nutrient (41, 42).
Although cooking sweet potatoes slightly reduces their beta-carotene content, they still retain at least 70% of this nutrient and are considered an excellent source (43, 44).
The bottom line
Sweet potatoes are nutrient dense root vegetables that come in a variety of colors.
They are rich in fiber and antioxidants, which protect your body from the damage of free radicals and promote a healthy intestine and brain.
They are also incredibly rich in beta-carotene, which is converted into vitamin A to support good vision and your immune system.
Sweet potatoes are versatile and can be prepared in sweet and tasty dishes, which makes them an exceptional carbohydrate option for most people.
