Sweet Potato Nutrition and health benefits

What are sweet potatoes?

Sweet potatoes belong to the Convolvulaceae plant family and are known by the scientific name Ipomoea batatas. The sweet potato is one of the oldest known root vegetables and has been cultivated for 1000s of years, and with good reason! Science has shown that the edible roots of the sweet potato are exceptionally rich in nutrients that can help us stay healthy and ward off disease. Although they may share the same common name, the sweet potato is nothing more than a distant relation of the regular potato and pound for pound, they pack a considerably heavier nutritional punch. The sweet potato is thought to have originated in central or south America but over the centuries it has been introduced and domesticated in many tropical or sub-tropical countries like China, Indonesia, Vietnam and many African nations like Nigeria, Tanzania, and Uganda.

Nutrition

If you are looking for a healthy food staple, the sweet potato is a delicious and versatile option. It is a nutrient-rich superfood that is jam-packed with macronutrients, micronutrients, phytonutrients and, antioxidants.

Archeologists have carbon dated the sweet potato at about 8000 – 10000 years old from dried roots found in a Chilca Canyon cave in Peru. The Paleo-Indians would have been the very first people to eat the earliest form of sweet potato. Although the sweet potato that the Paleo-Indians gathered probably wasn’t quite as delicious as the ones we buy at the supermarket today, they would still have been an excellent source of nutrition.Italian explorer Christopher Columbus stumbled upon America in the 15th century on his quest to find gold and treasure. He may not have found the riches he was looking for but he did come across another little gem – the sweet potato.Columbus returned to Spain in due course and introduced the sweet potato to European cuisine at the end of the 15th century.

Sweet Potato Health Benefits

Even as far back as the 16th-century academics were speculating on the health benefits of the sweet potato. English botanist John Gerard commented in his “Generall Historie of Plantes” book (published in 1597) that the sweet potato “comforts, strengthens, and nourishes the body,” as well as “procuring bodily lust.” Modern science has since removed much of the guesswork and speculation and given us a much deeper understanding of nutrition and how specific foods affect the body.

Antioxidant properties of sweet potatoes

Antioxidants are known to protect and extend the life of cells in the human body. A diet that is rich in antioxidants can help promote excellent health by reducing the effects of aging and reducing the risk of cancer, heart disease and, neurological diseases. Sweet potatoes are exceptionally high in vitamin A and beta-carotene which are known to significantly reduce the risk of certain cancers. In addition, it is also known that people who eat foods that are loaded with beta-carotene are less likely to suffer from heart disease. Recent research has highlighted the powerful antioxidant activities of two unique metallothionein proteins (MT-I and MT-II) that are found in sweet potatoes.

Anti-inflammatory properties of sweet potatoes.

The science behind anti-inflammatory diets suggests that phytonutrients in sweet potatoes can help protect the body from the host of diseases that are linked to inflammation. Many diseases like cancer, heart disease, diabetes, arthritis, Crohn’s disease and Alzheimer’s are all being associated with chronic inflammation. A healthy diet plays an important part in the prevention and reversal of inflammation.

Lung health

Vitamin A is important for maintaining the health of the tissue lining the lungs. Research has also shown that there are links between vitamin A, smoking and lung health. Benzo(a)pyrene, a group 1 carcinogen which is found in cigarette smoke is known to decrease vitamin A levels and cause emphysema. Studies have shown that smokers who eat a diet rich in vitamin A have less chance of developing smoking-related lung diseases. Eating sweet potatoes as part of a healthy diet is a great way to maintain optimum vitamin A levels and keep your lungs functioning properly. Research suggests that a diet high in vitamin A is doubly important for people who smoke regularly.

Anti-diabetic

Despite their sweet taste, sweet potatoes are actually classed as diabetic-friendly because of their ability to stabilize blood sugar levels and lower resistance to insulin. Sweet potatoes are high in dietary fiber which slows down digestion and the release of sugar into the bloodstream. Research that tested and compared the effects of white-skinned sweet potatoes and troglitazone (an anti-diabetic drug) on insulin resistance found that sweet potatoes displayed remarkable results that were comparable to the anti-diabetic drug.

Eye health

Sweet potatoes are rich in vitamin A which is strongly related to eye health. Vitamin A is sometimes referred to as the vision vitamin because of its importance to the health of the light-sensitive tissue at the rear of the eye. A diet rich in vitamin A may also reduce the risk of age-related eye disorders like AMD cataracts.

Digestion

Sweet potatoes represent a good source of fiber for helping to maintain a healthy digestive system. Fiber helps slow down the passage of food through the digestive tract preventing you from feeling hungry too soon and controlling blood glucose and cholesterol levels. In addition, a diet that is loaded with fiber helps maintain healthy bowel movements and reduce the risk of certain diseases like cancer, heart disease, diabetes.

Nutrition

Even as far back as the 16th-century academics were speculating on the health benefits of the sweet potato. English botanist John Gerard commented in his “Generall Historie of Plantes” book (published in 1597) that the sweet potato “comforts, strengthens, and nourishes the body,” as well as “procuring bodily lust.” Modern science has since removed much of the guesswork and speculation and given us a much deeper understanding of nutrition and how specific foods affect the body.

The sweet potato has so many positives in its favor, it would be a mistake not to include it in your balanced diet. The sweet potato is often referred to as a superfood due to the high density of nutrients contained in its skin and flesh. Highlights from the sweet potato nutritional profile include:

The sweet potato is one of the best natural sources of vitamin A. Just one medium/large sweet potato contains enough vitamin A to provide over 100% of a persons recommended dietary allowance. Vitamin A is an important nutrient that is essential for the following organ health and body functions. Because the vitamin A sourced from fruit and vegetables needs to be converted by the body to a chemical similar to retinol, the recommended dietary allowance is measured in micrograms RAE (retinol activity equivalents). One medium sized 114g sweet potato contains around 1096 micrograms (mcg) RAE of vitamin A.

Sweet potatoes are a very good source of vitamin C. One medium-sized sweet potato provides 22.3 mg of vitamin C which would provide about 25% of a person’s recommended daily allowance. Vitamin C is an important nutrient that is essential for  the following organ health and body functions:

Sweet potatoes are a very good source of the mineral manganese (Mn).  There are no Recommended Daily Allowance (RDA) guidelines for manganese but for general advice, the Adequate Intake (AI) levels can be used. One medium-sized sweet potato contains about 0.6 mg of manganese which provides about 25% of a person’s Adequate Intake amount. Manganese is considered to be an essential mineral that important for health and wellbeing.

Sweet potatoes are a good source of copper (Cu).  The Recommended Daily Allowance (RDA) for copper is 0.9 Mg  One medium-sized sweet potato contains about 0.2 mg of manganese which provides about 22% of a person’s Recommended Daily Allowance (RDA). Copper is important for strong bones, a healthy immune system, and child development.

Sweet potatoes are a good source of vitamin B6. One medium-sized sweet potato contains about 0.3 mg of vitamin B6 which provides about 23% of a person’s Recommended Daily Allowance (RDA). Vitamin B6 is important for many body processes including digestion, boosting energy and brain and nervous system health.

Potassium is a key mineral that is vital for a number of important physiological functions. Maintaining optimum levels of potassium in the blood and cells is crucial for balancing blood pressure, regulating nerve and muscle action, avoiding calcium loss and promoting strong bones. Adding sweet potatoes to your diet is a good way to help maintain potassium levels – one medium-sized sweet potato contains about 542 mg of potassium which equates to about 12% of an average adult’s adequate intake level.