Health Benefits of Sweet Potatoes

Health Benefits of Sweet Potatoes

Sweet potatoes are sweet, starchy root vegetables that are grown worldwide. They come in a variety of sizes and colors — including orange, white, and purple — and are rich in vitamins, minerals, antioxidants, and fiber. Sweet potatoes provide many health benefits and are easy to add to your diet. Read on to learn more!
Sweet potatoes are a highly nutritious food. One cup of baked sweet potato with skin provides seven grams of fiber, 65% of the daily recommended intake for vitamin C, and well over 100% of the daily recommended value for vitamin A. Both vitamins A and C help protect our skin and keep our immune system strong. Vitamin A is converted to Beta Carotene which is protective for our vision. Sweet potatoes are also an excellent source of potassium and manganese, in addition to other life-sustaining minerals.

Sweet potatoes, especially the orange and purple varieties, are rich in antioxidants that protect your body from free radicals. Free radicals are unstable molecules that can damage DNA and trigger inflammation. Free radical damage has been linked to chronic illnesses such as cancer, heart disease, and aging. Therefore, eating antioxidant-rich foods is protective for your health. Nutrition research suggests that the antioxidant anthocyanin found in sweet potatoes may protect against certain cancers. Additionally, sweet potatoes can promote gut health as they contain fiber and antioxidant, both of which promote the growth of “good” gut bacteria, contributing to a healthful gut.

How to Add Them to Your Diet

Sweet potatoes are easy to add to your diet. They can be enjoyed with or without the skin and can be baked, boiled, roasted, fried, steamed, or pan-cooked. Their natural sweetness pairs well with different seasonings, and they can be enjoyed in both savory and sweet dishes. For a quick mini-meal or snack, microwave a sweet potato and serve with ½ cup cottage cheese or a dollop of plain Greek yogurt in place of sour cream for added protein.

Adapted from healthline.com, August 2022. Prepared by Rachel A. Mischler, RD, CDN. If you wish to speak to Rachel with any questions or nutritional concerns, please contact her at 607-744-0245.