Health Benefits of Sweet Potato: Boost Immune System, Improve Digestion, and More

Sweet potato is a large edible root crop in the morning glory family. Hundreds of sweet potato varieties are present worldwide; they can be deep purple, reddish-purple, yellow, white, and cream colors. They are a natural powerhouse of vitamins, minerals, and antioxidants, all of which contribute to the overall health benefits of sweet potato. They are versatile and delicious and can be incorporated into different dishes, making them popular among health enthusiasts.

Sweet potato is a staple food for many indigenous populations in Central and South America,  Papua New Guineas, the Caribbean, Africa, and Hawaiians. History has shown Native Americans were growing sweet potatoes before Columbus came to America and before 750 BC in Peru.

Sweet potatoes are pleasing to the taste and bring many nutritional benefits in various colors, each with unique health benefits. Different food products of sweet potatoes are available these days, such as Baked sweet potato, sweet potato pie, and sweet potato casserole.

This article aims to shed light on the benefits of sweet potato and its nutritional profile and provide tips to include this nutritious food in your diet.

Nutritional profile of sweet potatoes

A. Nutrients contained in sweet potatoes

Sweet potatoes are a remarkable source of vital nutrients necessary for overall health. According to the USDA FoodData Central, 100 g of raw unprepared sweet potatoes provides significant vitamin A, the highest amount in any food. Sweet potatoes also contain a good amount of dietary fiber (3 g), which aids in digestion and promotes feelings of fullness. They are also rich in vitamin C, which boosts immunity and promotes skin and hair health. Other nutrients in sweet potatoes include potassium, magnesium, calcium, and a range of vitamin B. They also contain a small amount of protein.

Sweet potato is rich in phytochemicals such as beta-carotene and anthocyanins. The presence of specific phytochemicals may depend on the flesh color of the sweet potato. However, orange flesh sweet potato is rich in beta-carotene. Similarly, purple flesh is rich in anthocyanins. Both phytochemicals have a crucial role in human health.

The data from Statista shows per capita consumption of fresh sweet potatoes in the United States has increased since 2000. An average person consumes about 6.3 pounds of sweet potatoes annually, around 2 pounds more than 2000 data. However, according to USDA, California and Mississippi are the top producers of sweet potatoes.

B. Calories in sweet potato: A closer look

Understanding the calories in sweet potato can help you incorporate it into your diet without exceeding your daily calorie needs. A medium-sized sweet potato, baked in its skin, contains about 103 calories. This makes sweet potatoes a relatively low-calorie food, considering the nutrition they provide.

Potential health benefits of sweet potatoes

A. Health benefits of Sweet potato

1. Vitamins and minerals-rich sweet potato

Sweet potatoes are healthy for your body’s defense against pathogens and good for vital organs such as the kidneys and heart. Sweet potato is rich in beta carotene, the primary precursor of Vitamin A formation. A single sweet potato can give more than enough vitamin A needed daily, which helps to keep your eye healthy. Moreover, they are rich in calcium, magnesium, potassium, zinc, phosphorus, iron, and Thiamin.

2. Sweet potatoes may lower the risk of cancer

Carotenoids are diverse pigments in different foods, and sweet potatoes are an important source. A review paper published in 2020 summarizes several carotenoids that might benefit from lowering the risk of cancer.

Anthocyanin is present in purple flesh sweet potatoes, which may benefit colorectal cancer. A review paper published in Frontiers in Pharmacology analyzed the scientific literature to explore the mechanism underlining the observed effects of anthocyanin in colorectal cancer. This review concluded that anthocyanin showed an effect against colorectal cancer in cell culture tests. However, more scientific studies and clinical trials are necessary to make a concrete conclusion.

3. Sweet potato benefits in improving digestion.

Sweet potatoes contain both soluble and insoluble fibers. A hundred grams of raw, unprepared sweet potatoes contain 3 grams of dietary fiber. Gut microbiota can ferment insoluble fiber in the colon and produce short-chain fatty acids essential for gut health. Therefore, the dietary fiber present in sweet potatoes might aid in preventing constipation and maintaining a well-functioning digestive system.

4. Sweet potatoes for eye health

Vitamin A is essential for a healthy eye, and deficiency of Vitamin A can cause blindness, known as Xerophthalmia. Therefore, including food rich in Vitamin A is necessary. Sweet potatoes are rich in beta-carotene, a primary precursor for Vitamin A formation. A single sweet potato can provide the required Vitamin for good eye health.

B. Different types of sweet potatoes and their benefits

There are various types of sweet potatoes, with a unique set of nutrients and health benefits. The most common types include the Beauregard, Jewel, Garnet, and Japanese sweet potatoes.

1. Beauregard sweet potatoes are known for their copper-colored skin and bright orange flesh, containing rich sources of fiber, vitamins, and minerals.
2. Jewel sweet potatoes have a similar nutritional profile but are slightly sweeter.
3. Garnet sweet potatoes are known for their deep red skin and orange flesh. They are high in antioxidants, especially beta-carotene.
4. Japanese sweet potatoes have purple skin and white flesh. They are rich in antioxidants and have a lower glycemic index than other varieties.

Despite the differences in color and taste, all types of sweet potatoes offer significant health benefits, including improved digestion, immune support, better eye health, and reduced risk of chronic diseases.

C. Sweet potato flour and its benefits

Sweet potato flour is grinded-dried or dehydrated sweet potato with a slightly different taste and lower glycemic index than white wheat flour.
Sweet potato flour is rich in fiber, vitamins, and minerals, making it a healthier choice than many other types of flour. It also has a sweet, nutty flavor that can enhance the taste of baking goods. It is a gluten-free alternative to regular wheat flour with numerous health benefits for gluten-sensitive people.

How to use sweet potato flour?

1. Sweet potato flour contains high starch, a thickening agent in gravies and sauces.
2. Sweet potato flour is best in backing because it has low protein and is suitable for tender baking such as pies, cakes, muffins, and cookies.
3. You can add sweet potato flour to pancakes to make sweet potato flavor pancakes.
4. Sweet potato flour can be added to smoothies for sweet potato flavor.

Risk of consuming sweet potatoes

There are several health benefits of sweet potato. However, consuming too much sweet potato may harm a person and can increase the potassium level in the body. High potassium levels can be a risk for people with kidney problems. Therefore, everyone should be careful about how much we consume. Similarly, sweet potatoes contain high carbohydrates, and too much consumption can raise blood sugar levels.

Summary

Given the multitude of health benefits of sweet potato, it is no wonder this nutrient-rich food has been gaining popularity in health and nutrition. Sweet potatoes are nutrient-dense, versatile, and delicious, making them a fantastic addition to any diet.

Sweet potatoes are an excellent choice whether you are looking to boost your immune system, improve digestion, good for eye health, manage your weight, or add more nutrients to your diet. Incorporate sweet potato into your meals and reap its health benefits.