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9 Benefits of Sweet Potato Nutrition

By Joe Boland

November 17, 2024

Sweet potatoes are more than just a delicious side dish – they’re packed with nutrients and offer a host of health benefits.

Whether roasted, mashed or baked, sweet potatoes are a versatile root vegetable rich in vitamins, minerals and antioxidants that contribute to overall health.

Let’s explore the top nutritional highlights and most impactful benefits of adding sweet potatoes to your diet.

1. High in nutrients

Sweet potatoes are nutritional powerhouses.

They’re an excellent source of vitamin A in the form of beta-carotene, which supports eye health, healthy immune system function and skin health. In fact, just one medium sweet potato provides well over the recommended daily intake of vitamin A.

These potatoes also contain fiber, vitamins C and B6, potassium, and manganese, which contribute to overall wellness.

According to the USDA, one medium medium sweet potato (about 114 grams) baked in skin contains approximately:

• Calories: 103

• Total Carbohydrates: 23.6 g

• Fiber: 3.8 g

• Sugar: 7.4 g

• Total Fat: 0.2 g

• Saturated Fat: 0.1 g

• Polyunsaturated Fat: 0.1 g

• Protein: 2.3 g

• Sodium: 41 mg (2% DV*)

• Vitamin A: 1,100 mcg (160% DV)

• Manganese: 0.6 mg (33% DV)

• Vitamin C: 22.3 mg (30% DV)

• Vitamin B6: 0.3 mg (23% DV)

• Copper: 0.2 mg (22% DV)

• Potassium: 542 mg (21% DV)

• Pantothenic Acid: 1 mg (20% DV)

• Niacin: 1.7 mg (12% DV)

• Magnesium: 30.8 mg (10% DV)

• Thiamine: 0.1 mg (9% DV)

*Daily Value: Percentages are based on a diet of 2,000 calories a day.

Sweet potato nutrition also contains riboflavin, phosphorus, vitamin E, vitamin K, calcium and iron.

2. Supports eye health

The vibrant orange color of sweet potatoes comes from their high beta-carotene content, a precursor to vitamin A, which is essential for vision health. Vitamin A helps maintain the surface of the eyes and contributes to promoting healthy vision.

3. Aids gut health

Sweet potatoes are a good source of both soluble and insoluble fiber, which helps support a healthy digestive system. Soluble fiber absorbs water, forming a gel-like substance that slows digestion, while insoluble fiber adds bulk to stools.

This combination of fibers helps regulate bowel movements and supports gut microbiome health.

4. Supports a healthy immune system

Vitamin C and beta-carotene in sweet potatoes work together to aid in healthy immune system function. Vitamin C plays a critical role in white blood cell production, which helps promote a healthy immune system and its function.

Beta-carotene also supports proper immune system responses by aiding with a healthy response to inflammation and supporting normal cell communication.

5. Has a low glycemic index

Despite being a starchy vegetable, sweet potatoes have a relatively low glycemic index, especially when boiled. This means they can help people maintain steady energy levels, among other benefits.

6. Helps with a proper response to inflammation

Sweet potatoes contain antioxidants like beta-carotene and vitamin C, which help the body respond to inflammation in a proper, healthy way.

Additionally, the anthocyanins found in purple sweet potatoes have been studied for their potential to help with a proper reaction to inflammation as well.

7. Promotes brain health

The antioxidants and other beneficial compounds in sweet potatoes may help promote brain health. Studies suggest that the anthocyanins in purple sweet potatoes, in particular, may help with cognitive function, making sweet potatoes a potential brain food.

8. Promotes healthy weight management

Sweet potatoes are nutrient-dense and filling, making them an excellent choice for healthy weight management. Their fiber content promotes satiety, helping control appetite.

Additionally, the slow-release carbohydrates in sweet potatoes provide sustained energy, which can reduce cravings for unhealthy snacks.

9. Easy to use in healthy recipes

Sweet potatoes are extremely versatile and can be used in a wide variety of healthy recipes. They can be roasted, mashed, baked or even spiralized as a pasta alternative.

Sweet potatoes work well in both savory and sweet dishes, making it easy to incorporate them into your diet in creative and nutritious ways.

Here are a few sweet potato recipes to try:

• Sweet potato hummus

• Sweet potato casserole

• Winter sweet potato bowl

Conclusions

• Sweet potatoes are not only delicious and versatile, but are also packed with essential nutrients and health benefits that make them a valuable addition to any diet.

• From supporting eye health and proper immune system function to promoting gut health and more, sweet potatoes offer a range of benefits that can contribute to overall wellness.

• Adding sweet potatoes to your meals can be a tasty way to boost nutrition and support long-term health.

• As always, you should consult your healthcare professional prior to beginning any new dietary or lifestyle regimen.