Sweet potatoes are not only delicious but they are also loaded with nutrients. Sweet potatoes are a good source of potassium, vitamin C, vitamin B6, fiber, magnesium, and manganese. Potassium is an electrolyte that is necessary for proper muscle function and nerve transmission. Vitamin C is required for the normal formation of collagen, which is needed for healthy connective tissue and bone growth. Fiber aids digestion and prevents constipation. Magnesium helps relax the muscles and reduces cramps, while manganese promotes the growth of red blood cells.
What is the health benefits of Sweet Potato?
Sweet potatoes are an excellent source of vitamin B6, fiber, vitamin C, iron, and potassium. They contain essential nutrients, such as vitamin A, B6, C, folate, and niacin.
It helps in lowering blood sugar levels and improves digestion. It also helps in preventing obesity and diabetes.
Apart from being healthy, it is also delicious and nutritious.
Vitamin A is present in the form of beta carotene, which makes it an excellent source of vitamin A. Sweet potatoes contain beta carotene, which converts into Vitamin A in the body. Beta carotene is present in many orange vegetables like carrots, sweet potato, pumpkin, spinach, and pumpkin seeds.
A study was conducted in 2010 on a group of adults and children. The researchers found that the sweet potato consumption was associated with lower body mass index (BMI) among adults.
A different study in 2011 found that children who consumed sweet potato showed lower BMI than the children who did not eat sweet potato.
Sweet potatoes are very high in dietary fiber. Dietary fiber is needed for good bowel movement. Fiber helps in the digestion process. Fiber is also needed to prevent constipation.
The other important function of dietary fiber is that it plays an important role in controlling blood glucose levels. It helps to prevent high blood sugar levels.
In addition, the dietary fiber in the sweet potato contains resistant starch. Resistant starch helps in lowering cholesterol and reducing the risk of heart disease.
Another benefit of sweet potatoes is that they are rich in iron. Iron is an essential mineral needed by our body for proper functioning.
Sweet potatoes are also rich in vitamin C. It contains ascorbic acid, which is very effective in the formation of collagen. Collagen helps in strengthening the skin and hair. It also helps in healing cuts and wounds.
Sweet potatoes are also rich in potassium. This mineral is needed for proper functioning of the nervous system. Potassium is needed to regulate heartbeat and fluid balance in the body.
Apart from these, it is also known for its antioxidant properties. Antioxidants protect the cells from the harmful effects of free radicals.
These are some of the health benefits of eating sweet potatoes.
What are the nutrients found in Sweet Potatoes?
Sweet Potatoes are not only good for taste but they are also loaded with nutrients. They contain potassium, vitamin C, dietary fiber, folate, iron, magnesium, phosphorus, zinc and Vitamin B6.
Potassium is an essential mineral that maintains the fluid balance in the body. It also helps maintain blood pressure, muscle contraction, nerve conduction, hormone balance, heart rhythm, kidney function and bone health.
Vitamin C is important for proper immune function, wound healing and digestion. It is also needed for healthy bones and teeth and to produce collagen, the building block of connective tissues.
Folate helps the body produce red blood cells, DNA and RNA. Folate is also necessary for normal fetal development and maintenance of the nervous system.
Iron supports the body’s use of oxygen and is critical for maintaining energy levels. It is a component of hemoglobin, a protein that carries oxygen in the blood.
Magnesium helps to regulate muscle contractions and nerve impulses. Magnesium deficiency can cause nerve damage and muscle spasms.
Phosphorus is needed for strong bones and teeth, muscle strength and growth of blood cells. Phosphorus is also required for the production of adenosine triphosphate (ATP), the fuel used by cells to perform chemical reactions.
Zinc is necessary for cell division and growth and for wound healing. Zinc deficiency may lead to delayed wound healing.
Vitamin B6 is important for growth and brain development and helps regulate carbohydrate metabolism.
There are many other nutrients present in sweet potatoes but these are the main ones that you should know about.
How many calories are in a Sweet Potato?
Sweet potatoes provide around 150 calories per medium sweet potato. However, the calorie count depends on how you prepare it. You can eat the sweet potato raw, cooked or roasted. When you roast them, they can add up to 150 calories per serving.
How to cook sweet potato?
Sweet potatoes are one of my favorite vegetables. I like to cook them and add it to my favorite dishes. The way I add sweet potatoes to my diet is by cooking them in different ways and adding them to my dishes. Here is the list of sweet potato recipes that I cook frequently.
1: Sweet Potato Pancakes
I like to make pancakes from sweet potatoes. They taste delicious. I like to prepare these sweet potato pancakes with sweet potato puree. They are nutritious and healthy.
2: Sweet Potato Curry
This is another recipe I like to make. Sweet potato curry is a tasty and healthy dish. I love this recipe because it gives me energy to work. I make this curry every week.
3: Sweet Potato Soup
Sweet potato soup is very yummy. You can use this soup to give you a boost of energy. If you are sick, then try making this soup. It will help you get better quickly.
4: Sweet Potato Chips
You can enjoy sweet potato chips anytime you want. They are very crunchy and delicious. You can add salt and vinegar to them. You can also make the batter very thick so that they will be crispy.
5: Mashed Sweet Potatoes
I like to mash my sweet potatoes with sour cream. They taste great together. If you make a lot of mashed potatoes, then you can freeze them. Once frozen, you can thaw them and use them. You can make some sweet potato brownies with mashed potatoes too.
6: Sweet Potato Cake
I love making sweet potato cakes. They are very soft and delicious. You can enjoy them while they are still warm.
7: Roasted Sweet Potatoes
Roasted sweet potatoes taste amazing. You should add some garlic to them. You can add some salt and pepper to make them even tastier.
8: Sweet Potato Pie
This is another delicious recipe you can try. I like to serve sweet potato pie with ice cream. It tastes great.
9: Sweet Potato Brownies
These brownies are very delicious. You can make a lot of them in a small amount of time. This is a quick recipe.
10: Sweet Potato Fries
If you are going out for dinner with your family, then you can take along some sweet potato fries. They are great to snack on.
11: Sweet Potato Waffles
Waffles are very yummy. You can make them from sweet potatoes. They are also very easy to make. You can enjoy these sweet potato waffles with butter.
12: Sweet Potato Puffs
These sweet potato puffs are amazing. You can make them in a microwave or using the oven. They are very crispy. You can add some cinnamon to them to make them delicious.
13: Healthy mashed sweet potatoes
Here is a healthy sweet potato recipe that is full of nutrients and vitamins, if you have a sweet potato in your fridge, then you should try this recipe. This is one of the best and easy to cook recipes that you can make for your family members.
Sweet potato – 1
Onion – 1
Garlic – 2
Butter – 1
Salt and pepper
Peel the sweet potato and cut it into small pieces.
Boil the sweet potato until it is cooked well.
Now peel the onion and cut it into small pieces.
Chop the garlic and mix it with the butter.
Add the salt and pepper and pour the butter mixture in the boiled sweet potatoes.
Mix the onion and garlic well and add it in the sweet potatoes.
Keep it on a slow fire for 5 to 7 minutes.
Remove the lid and cover it with a plate for 10 minutes.
After 10 minutes, remove the plate and cover it with a tight lid.
Wait for 15 minutes and then open it.
Serve it hot.
Some examples of recipes that include sweet potatoes are:
Stir fry – Sweet potatoes and cabbage with vegetables and spices
Soup – Sweet potatoes with broth and spices
Boiled – Sweet potato, butternut squash and parsnip
Baked – Sweet potato wedges, pumpkin and cheese
They are good for breakfast, lunch, dinner, and snacks.
1. Peel and chop: First, peel your potatoes using a vegetable peeler then cut them into small pieces.
2. Boil: Put the peeled and chopped sweet potatoes in a pan with cold water. Bring it to a boil over medium heat. Turn down the heat to low once the water starts boiling.
3. Add salt: Once the water comes to a boil, add two teaspoons of sea salt. Leave it for 10 minutes, stirring occasionally.
4. Drain: After ten minutes, drain the cooked sweet potatoes in a colander.
5. Mash: While the mashed sweet potatoes are still warm, use your hands to rub the starch off. The result will be smooth, creamy and delicious!
6. Enjoy: Serve your mash immediately while it’s hot.
7. Store: Leftover mashed sweet potatoes can be kept covered at room temperature up to three days.
8. Freeze: For longer storage, freeze the leftover mashed sweet potatoes after reheating.
9. Reheat: Cook the frozen sweet potatoes according to step 2, adding more salt if necessary.
10. Use leftovers: This recipe can also be used in place of regular potatoes.
11. Eat: Make a quick meal from your sweet potato using any of the following recipes:
12. Bake: Sweet Potato Muffins
13. Fry: Fried Sweet Potatoes
14. Steam: Baked Sweet Potato Fries
15. Roast: Slow-Cooked Oven-Roasted Sweet Potatoes
16. Stew: Vegetable Stock with Sweet Potatoes
17. Add flavor: Mix some spices like nutmeg and cinnamon to make sweet potatoes taste even better. You could also add a pinch of sea salt, or even coconut oil.
What to eat with sweet potato
Sweet potatoes are best when eaten along with brown rice or a whole grain such as barley, oats, quinoa, millet, bulgur, wheat, corn, buckwheat, rye, or couscous. Or they can be served with other vegetables or salads.
If you are using sweet potatoes as a main dish, it is best to accompany them with a starch such as rice or bread. In this way you are not taking away the sweetness of the potato. Also, if you are eating the potato as an appetizer, you can eat it on its own without any accompaniment.
Sweet potatoes are very beneficial for health. They are rich in dietary fiber, antioxidants, and vitamin C.
Sweet potatoes contain a lot of nutrients that are beneficial for your health. It is an excellent source of vitamin B6, vitamin C, folate, and potassium.
Sweet potatoes also contain resistant starch and vitamin B6. It lowers cholesterol, reduces the risk of heart disease
In conclusion, Sweet potatoes are very versatile. They can be baked, boiled, steamed, mashed, fried, grilled, sautéed, and roasted. You could even eat them raw. I have found that when I add some ginger and garlic to the cooking water they taste great!