Part one of “Autumn Harvest and the Benefits of”, was about tomatoes ( Autumn Harvest and the Benefits of Tomatoes (part 1) ) and the article ended saying, ” Look for our next article on a favorite fall vegetable, the Sweet Potato.”
The most commonly purchased sweet potatoes are an orange fleshed root vegetable and are one of nature’s unsurpassed sources of beta-carotene. This vegetable contains between 100 to 1600 micrograms of vitamin A for every 3.5 ounces. That is just about 90% of your daily need of vitamin A.
To receive the benefits of the sweet potato it is best to eat it with some other food containing fat. Research has shown eating a minimum of 3 to 5 grams of fat per meal increases the uptake of beta-carotene from the sweet potato. One example of a fat could be 1 tablespoon of extra virgin olive oil.
Research has also shown that steaming the vegetable over roasted it has shown better blood sugar control and therefore making it a low glycemic index food of 17 compared to the white potato that has a GI of 29.
Benefits of the Sweet Potato
In one cup of sweet potatoes you will find:
- vitamin A 438.1%
- vitamin C 37.2%
- manganese 28.4%
- vitamin B6 16.5%
- tryptophan 15.6%
- potassium 15.4%
- fiber 15%
- vitamin B5 10.1%
- copper 9%
- vitamin B3 8.5%
These vitamins just mentioned play an important function as cofactors for various enzymes during metabolism and in turn keep you healthy.
Sweet potatoes provide a good amount of vital minerals such as iron, calcium, magnesium, manganese, and potassium that are very essential for enzyme, protein, and carbohydrate metabolism.
The green leaves are more nutritious than the tuber itself. 100 g of fresh leaves contain more iron, vitamin C, folate, vitamin K, and potassium but less sodium than the tuber.
This root vegetable is also rich in antioxidants, have shown to have antibacterial and antifungal properties. The potassium content in sweet potatoes can alleviate muscle cramps which are often related to potassium deficiency. During stressful times your body uses more potassium, so eating sweet potatoes can help protect you from the negative health effects of tension.
Vitamin A and beta-carotene found in sweet potatoes are good for your skin as well. Beta-carotene combats the free radicals which result skin aging. The ingredients in skin-care products like retinol and retinoic acid are actually derived from Vitamin A. That makes the sweet potato a better option for healthy looking skin over the pricey retinol products that are bought for that reason.
Sweet Potatoes and Oxalates
One concern though according to Livestrong website, “If you suffer from kidney or gallbladder problems talk with your doctor or healthcare professional about eating sweet potatoes. They contain a small amount of oxalates, which in high concentrations can cause kidney damage. Those with a healthy digestive tract will be better able to absorb the nutrients of sweet potatoes without suffering ill effects. As always, doing research on your specific condition and a consultation with your medical provider are recommended. (Livestrong) For more information about oxalates link here: Oxalate
Recipes and Sweet Potatoes
Some recipes to enjoy eating that contain our featured vegetable.
Kale Salad with Chick and Sweet Potato
Ginger Sweet Potato Cheesecake
Oven Baked Sweet Potato Fries
Source:
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Eat and Be Healthy 