Many people wonder if sweet potatoes are really that good, which isn't surprising given that their name suggests it's loaded with sugar and starch! But experts say they do indeed provide some pretty impressive health benefits. Here are six benefits of sweet potatoes.
But 200 grams of sweet potato provides almost half of your daily vitamin C requirement. The same portion also provides 400% of your recommended daily intake of vitamin A. Both nutrients are vital for supporting immune function, which is especially important during cold and flu season. Vitamin A is also essential for maintaining healthy skin, vision and organ function.
One serving of sweet potato supplies one-third of your needs for manganese, a mineral that helps produce collagen and promotes skin and bone health. You'll also get between 15 and 30% of several energy-supporting B vitamins and minerals, including potassium.
Vitamins A and C also act as antioxidants that protect cells from aging and disease. For even more antioxidants, choose purple sweet potatoes. The pigment that gives them their beautiful hue has particularly powerful antioxidant properties.
We have long known that uncontrolled inflammation increases the risk of almost every chronic disease, including obesity, type 2 diabetes, heart disease and cancer. Natural anti-inflammatory compounds in sweet potatoes have been shown to suppress inflammation at the cellular level:research has shown that inflammation in brain and nerve tissues is reduced after consumption of purple sweet potato extracts.
Some may consider sweet potatoes too starchy, but their high fiber content makes them a slow-burning starch — meaning they won't raise blood sugar and insulin levels. 200 grams of sweet potato provides about 6 grams of fiber, which is more than a quarter of the daily recommended minimum.
200 grams of sweet potato baked in their skins provides 950 mg of potassium. That's more than double the amount in a medium banana. Potassium essentially sweeps excess sodium and fluid out of the body, which lowers blood pressure and puts pressure on the heart. Potassium also helps regulate heart rhythm and muscle contractions.
About 12% of the starch in sweet potatoes is resistant starch, a filling, fibrous substance that your body doesn't digest and absorb. One study showed that replacing just 5.4% of total carbohydrate intake with resistant starch resulted in a 20 to 30% increase in fat burning after a meal. Resistant starch also prompts the body to pump out more satiety-inducing hormones.
