Not only are they sweet, these tubers offer many surprising health benefits.

Sweet potatoes, often called yams, are starchy roots rich in fiber, potassium, vitamins, and other nutrients. They taste naturally sweet and come in several colors, including purple, yellow, and white.

Nutritional Contents of Sweet Potatoes

A 124-gram serving of sweet potatoes contains the following nutrients, as reported by Medical News Today:

Protein 2 grams
Fat 3 grams
Carbohydrate 18.7 grams
Fiber 2.48 grams
Iron 0.7 milligrams
Calcium 19.8 milligrams
Phosphorus 50.8 milligrams
Potassium 259 milligrams
Sodium 306 milligrams
Selenium 0.9 micrograms
Vitamin C 12.8 milligrams
Folic acid 7.44 milligrams
Choline 14.4 milligrams
Vitamin A 823 micrograms
Beta-carotene 9,470 micrograms
Vitamin K 5.1 micrograms
Cholesterol 1.24 milligrams

Benefits of Sweet Potatoes

The varied hues of sweet potatoes, such as purple, orange, and white, reflect their high antioxidant content and fiber. According to Healthline, these are the key health benefits of sweet potatoes.

Fighting Free Radicals

Free radicals can lead to many diseases. The antioxidants and fiber in sweet potatoes help counter free radicals that can cause cancer, heart disease, and premature aging.

Supporting Gut Health

The fiber and antioxidants in sweet potatoes also help keep your digestive tract healthy. The soluble fiber in sweet potatoes absorbs water, which softens stools and helps prevent constipation.

In addition, part of the fiber in sweet potatoes ferments in the intestines, producing short-chain fatty acids that support gut health.

Preventing Cancer

Anthocyanins, a group of antioxidants found in purple sweet potatoes, may help prevent the growth of cancer cells, especially in colon, breast, and bladder cancers.

Supporting Eye Health

Beta-carotene in sweet potatoes functions as an antioxidant that contributes to eye health. Your body converts beta-carotene into vitamin A, which is used to form light-sensing receptors in the eyes.

Improving Brain Function

Eating purple sweet potatoes may support brain function. Anthocyanins in purple sweet potatoes help protect the brain from inflammation and reduce damage caused by free radicals.

Boosting the Immune System

The orange color of sweet potatoes indicates a high beta-carotene content that your body converts into vitamin A. This vitamin A is needed to develop a healthy immune system.

Vitamin A also plays a key role in maintaining healthy mucous membranes, especially in the intestines.

Additional Tips

Choose sweet potatoes with smooth, firm skin. Store them in a cool place, and do not consume them if you notice sprouting.

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