Sweet Potatoes


Sweet Potatoes Health Benefits:
Antioxidants | Anti-inflammatory | Diabetes II | Cardiovascular disorders | Boosts energy levels | Stress | Cancer | Depression | Obesity | 
Sweet Potato Nutrition Facts:
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
Sweet Potato Health Benefits:
Antioxidant:
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.

Cardiovascular Benefits:
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.

Diabetes:
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.