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Health Benefits And Nutrition Facts Of Sweet Potatoes

Let’s start with a delicious journey to Central and South America. This is the place where sweet potatoes are born and one of the places where they’re consumed the most. Sweet potato (Ipomoea batatas) is a type of starchy and sweet plant from the Convolvulaceae family and it’s a completely different vegetable that has nothing to do with classic potatoes. Its outer shell is slightly thicker than the classic potato and color of the inside of these potatoes can vary according to the land they grow.

Like classic potatoes they contain carbohydrates, but it’s a much healthier carbohydrate source than the classic ones. You can boil, cook, make a porridge or use them in your salads. Also, you can use it in your pies or in your milky desserts thanks to its lightly sweet taste.

  • They contain vitamins A, C, B, and B6 and is a very important source of fiber. In fact, no food on earth contains more vitamin A than sweet potatoes! This is one of the reasons that the South American indigenous people have used sweet potatoes as a valuable source of healing for more than 5000 years.
  • Besides vitamins, it contains minerals like phosphorus, copper, manganese and potassium.
  • It’s a much healthier carbohydrate source than the classic potatoes and its low glycemic index helps to lose weight by creating a feeling of fullness for a long time.
  • Its high beta-carotene content strengthens the immune system.
  • Reduces the risk of liver fattening and heart attack and especially helps to reduce the risk of skin and prostate cancers. For example, in a 2013 study, researches have investigated how polyphenol-rich sweet potatoes affect prostate cancer and discovered that in an oral administration of 400 milligrams per kilogram per day, up to 75% of prostate cancer cells have stopped their progression in mice. In another research, after applying sweet potato root protein to human colorectal cancer cells, researches observed that after nine days of treatment, the tumors were reduced up to 57% in total growth and up to 25% in total weight.
  • Lowers your cholesterol levels and improves the regular functions of the digestive system with its fiber content.
  • Moreover, it’s a rich source of water-soluble flavonoids that can also improve cognitive functions and effectively stop brain degeneration.
Nutrition Facts 100 grams % Daily Value*
Calories
90.0 (377 kJ)
5 %
Total Carbohydrate
20.7 g
7 %
    Dietary Fiber
3.3 g
13 %
Protein
2.0 g
4 %
Total Fat
0.2 g
0.1 %
    Cholesterol 0.0 mg 0.0 %
Vitamin A
19217 IU
384 %
Vitamin C
19.6 mg
33 %
Potassium
475 mg
14 %
Calcium
38.0 mg
4  %
Iron
0.7 mg
4 %

*Per cent Daily Values are built on a 2,000 calorie diet. Your daily values may be higher or lower depending on your metabolism.

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