Sweet Potatoes

Serving size: 100 g

Nutrients Amount

Energy 359 kJ (86 kcal)

Water 77.28 g

Carbohydrates 20.1 g

Starch 12.7 g

Sugars 4.2 g

Dietary fiber 3 g

Fat 0.1 g

Protein 1.6 g

Vitamins

Vitamin A equiv. 709 μg

beta-carotene 8509 μg

Thiamine (B1) 0.078 mg

Riboflavin (B2) 0.061 mg

Niacin (B3) 0.557 mg

Pantothenic acid (B5) 0.8 mg

Vitamin B6 0.209 mg

Folate (B9) 11 μg

Vitamin C 2.4 mg

Vitamin E 0.26 mg

Minerals

Calcium 30 mg

Iron 0.61 mg

Magnesium 25 mg

Manganese 0.258 mg

Phosphorus 47 mg

Potassium 337 mg

Sodium 55 mg

Zinc 0.3 mg

Source: USDA Nutrient Database No. 28

 

Purple-hued sweet potatoes contain Anthocyanidins that are flavonoids with antioxidant properties. Flavonoids are responsible for suppressing stomach, colon, breast and lung cancerous cell growth. In addition, Anthocyanidins prevent sticking of platelet cells, that help reduce blood clots, and help prevent heart disease. Sweet Potatoes (purple) also contain polyphenols like cyanidin and peonidin, that have shown remarkable results against colorectal cancer.

Sweet potatoes contain huge amounts of Vitamin B6, which is very important for the breakdown of the substance, homocysteine. Homocysteine causes the hardening of the blood vessels which leads to several heart diseases. Vitamin B6 keeps the blood vessels flexible and allows easier blood flow. Moreover, potassium in the sweet potatoes helps the body get rid of excess sodium and regulates the fluid balance in the body.

In spite of being a mid-glycemic food, sweet potatoes are known to regulate the blood sugar levels. The vegetable contains large amounts of dietary fiber, which controls digestion and releases a hormone, adiponectin. This hormone is responsible for insulin metabolism, thus indirectly controlling diabetes II.