Benefits of Sweet potatoes

 Benefits of Sweet potatoes

Featuring as a rich source of vitamin A and vitamin C, the sweet potato must be considered as a true root and not a tuber. For centuries sweet potatoes are one of the most common and popular foods of the subtropical and tropical countries. It has been said that the natives of the West Indies had served Columbus and his men with boiled roots. Later this food was carried back to Spain and was introduced to the Europeans. The sweet potato comes packed with enormous nutrients, vitamins, minerals and powerful antioxidants.

 Benefits of Sweet potatoes

Composition of Sweet potatoes in 100 grams

Nutrition per value in 100gm

Sweet Potatoes



1.57 (g)


0.05 (g)

Fat Total

20.12 (g)


3.00 (g)

Fiber - Total

4.18 (g)

Sugar - Total

30.00 (mg)


0.61 (mg)


25.00 (mg)


47.00 (mg)


337.00 (mg)


55.00 (mg)


0.30 (mg)


0.15 (mg)


0.26 (mg)


0.60 (mg)


2.40 (mg)

Vitamin C

0.08 (mg)


0.06 (mg)


0.56 (mg)


0.21 (mg)

Vitamin B6

11.00 (mcg)

Folate - Total

11.00 (mcg)

Food - Folate

11.00 (mcg_DEF)

Folate - DFE

0.00 (mcg)

Vitamin B12

14187.00 (IU)

Vitamin A

0.00 (mcg)


0.26 (mg)

Vitamin E

1.80 (mcg)

Vitamin K

0.02 (g)

Fat - Saturated

0.00 (g)

Fat - Monounsaturated

0.01 (g)

Fat - Polyunsaturated

0.00 (mg)


Explore the various health advantages offered by sweet potatoes:

Provide adequate nutrition:

In compare to the white potatoes, the sweet potatoes contain high amount of starch per gram. Sweet potatoes contain rich source of vitamin A that meet up the daily body requirement of 250% of vitamin A. Sweet potatoes also store vitamin B6, vitamin C and potassium.

Sweet Potatoes Improve Brain Function:

Sweet potatoes are a very good source of vitamin B6, which plays a great role in maintaining and improving a healthy nervous system. Many neurotransmitters or the brain cells require vitamin B6 for their proper function and production. Adequate amount of vitamin B6 helps to produce serotonin- that regulates the mood, GABA- helps in relaxation and adrenalin- help to response stress.

Sweet potatoes May Lower The Chances Of Heart Disease:

Sweet potatoes are exceptionally high in vitamin B6 that helps to maintain healthy heart. High levels of homocysteine i.e. a kind of toxic amino acid have been associated with depression, heart disease and other conditions. Deficiency of vitamin B6 has been shown in increasing the homocysteine levels. In addition, fibre content in the sweet potatoes helps to reduce blood cholesterol levels. Being rich in potassium content, it helps to reduce blood pressure, especially when it gets replaced with a sodium rich diet. In addition, presence of Beta-carotene functions as an excellent heart protector.

Increase Body Immunity:

Sweet potatoes displaying as a powerhouse of beta-carotene along with vitamin-C, vitamin B-complex, phosphorous and iron, sweet potatoes makes an excellent immune boosters.

Reduce Body Inflammation:

Just like the white potatoes, sweet potatoes also boast for having anti inflammatory properties. However, their family differs but the presence of vitamin C, magnesium and beta-carotene helps to effectively cure external as well as internal inflammations. Sweet potatoes also have an abundance source of carbohydrate as well as dietary fibre, when consumed together these antioxidant rich nutrients help to heal any kind of body inflammation. It also helps to reduce the inflammation of nerve tissue and brain tissues.

Prevent Asthma:

The Sweet Potato is said to be effective in treating congestion of bronchi, lungs and nose, thus providing relief in asthma.

Release Congestion Of Bronchitis:

The sweet potato is effective in curing bronchitis as it contain high amount of iron, vitamin C and other nutrients. The sweet potatoes have the property to warm-up your body. This property of body warming is considered to be beneficial in bronchitis and ease congestion.

Curing Arthritis:

The concentration of beta-carotene, zinc, vitamin B complex and magnesium provide as a helping hand to cure this unwanted disease of arthritis. The sweet potato’s boiled water can be applied externally on joints to ease arthritis pain.

Help In Digestion:

Presence of fibre content in this vegetable is higher than that of common potatoes. Fibre when combined with other minerals such as magnesium makes an excellent agent to facilitate digestion. On the other hand, sweet potatoes contain starch that helps in easy digestion. They also help in soothing intestine and stomach too.

Prevention Of Cancer

: Beta-carotene, the main source of anti carcinogen and anti oxidant. Presence of pigments and vitamin C are useful for curing various types of cancer specially the colon cancer, intestine cancer, prostrate cancer, kidney cancer and other internal organs.

Uses of Sweet Potato:

Sweet Potato form as one of the most well balanced complete foods. Sweet potatoes are used in the form of fried, baked and boiled. It is also used in making sweet recipes and savoury such as breads, biscuits, muffins, cakes croquettes and pies.

Some of the useful recipes of Sweet Potato:

  1. To make a tasty sweet potato salad you need to preheat the oven to 350F then add sweet potatoes in the baking dish along with olive oil. Roast the mixture for 25 minutes. Once done sprinkle with salt, pepper, and pine nuts,
  2. Pressure cook, sweet potatoes, onions, ginger, garlic, carrot and lemon grass. Once soft transfer the mixture into a blender and make a thick puree. Return the puree into the saucepan, add stock cubes, salt and pepper and bring it to boil. Once done serve it with cilantro.


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