19 Red Sweet Potato Nutrition Facts That Make Them Better Food Choice

Sweet potatoes are starch-based root vegetables that are semi-sweet and have attained worldwide popularity because they are one of the best dietary supplements, taste great, and have fewer calories compared to normal white potatoes.They come in a variety of colors (orange, purple, and white), sizes, and shapes, are rich in vitamins, antioxidants, minerals, and dietary fiber, unlike regular potatoes, thereby providing a number of health benefits. They help balance blood glucose levels, promote eye health, reducing the chance of contracting eye diseases, and are known to boost the immune system.This vegetable belongs to the morning glory family, unlike its white equivalent, which belongs to the nightshade family and is extremely popular in the event of Thanksgiving. An interesting fact about sweet potatoes is that they are not potatoes but roots. Sweet potatoes are packed with nutrients, incredibly scrumptious, and since they grow all year long, they are a popular staple in U.S. households. You will be spoilt for choice when it comes to sweet potatoes because there are hundreds of types, ranging from white or cream-colored to red, yellow, or purple. The most common type of sweet potato is ‘Covington’ which is widely recognized for its pink skin and orange pulp. This is the healthiest variant of sweet potatoes. Yellow sweet potatoes are quite common and are equally healthy, but the only difference is that they are found in Japan. Other variants, like red sweet potatoes, are good for your health as well. Sweet potatoes may have black spots on them, which are safe to eat if they are cut off. However, if they have deeper and darker pits, it is best to discard them.Sweet potato, however, is often mistaken for yam, which is a similar starchy edible root belonging to the Dioscorea genus that grows in Africa and is imported from there. Unlike original sweet potatoes, they are rough, scaly, and have low amounts of beta carotene. The color of sweet potato flesh can differ from variant to variant, ranging from orange to white and even purple, and is nearly always sweeter in taste than yams. However, the flavors of yams and sweet potatoes, can be easily altered and elevated through various cooking methods. In the U.S., most of the sweet potatoes sold have either of the four appearances: red skin, dry white flesh, pale copper or tan-colored skin with white flesh, purple skin and flesh, or rose-colored skin with orange flesh, which is the most common amongst all. Most of these have more or less slender bodies than regular white potatoes and have narrowed ends. But, each of these variants has a diverse flavor profile.Sweet potatoes have two types of fiber known as soluble and insoluble, which our bodies are unable to digest. This fiber remains within the digestive tract, thereby providing several gut-related health advantages. There are many other health benefits that a sweet potato can provide, unlike a regular potato. If you want to know more about sweet potato facts and the various health advantages that it provides, this article has them all.If you found this article about sweet potatoes and the health benefits of sweet potatoes interesting, you should also check out other similar nutritious articles like quinoa nutrition facts and purple onion nutrition facts.Red Sweet Potato Health BenefitsBoth red and purple sweet potatoes are packed with good nutrients like vitamins and minerals and are high in fiber, which promotes good health.Their high content of antioxidants protects the body from age-related health issues as well as chronic diseases, including certain variants of cancer. Anthocyanin is a type of antioxidant group that is found in red and purple sweet potatoes, and studies have shown that they can slow the growth of certain varieties of cancer cells, such as those of the colon, bladder, breast, and stomach. The red and purple sweet potato is also rich in beta-carotene, which is an antioxidant that gives the vegetable its bright orange color. One cup or 7oz (200g) of orange sweet potato baked with the skin on provides seven times or more the amount of beta-carotene required by an adult per day. Beta-carotene is good for the eyes and is known to cure eye-related issues like xerophthalmia. Sweet potatoes are the best for vision benefits. Sweet potatoes also improve brain function and improve learning and memory. Studies have shown that diets rich in such vegetables as sweet potatoes and fruits rich in antioxidants have resulted in a 13% reduced risk of mental deterioration and dementia.Red Sweet Potato Nutritional Profile Per ServingOne cup or 7 oz (200 g) which is one serving of sweet potato baked with skin approximately has 180 calories, 1.4 oz (41.4 g) of carbs, 0.14 oz (4 g) of protein, 0.01 oz (0.3 g) of fat, 0.23 oz (6.6 g) fiber.When it comes to health benefits, sweet potatoes are usually placed at the top of the list. Its unique texture combined with its sweet taste makes it the number one go-to food for both food lovers and health enthusiasts. Packed with a generous amount of the goodness of fiber, antioxidants, vitamins, and minerals such as potassium, calcium, iron, phosphorus, magnesium, and zinc, sweet potatoes are known to be natural immunity boosters. Eating sweet potatoes daily helps in improving eyesight, managing blood sugar and pressure levels, thereby reducing the risk of strokes.The high content of potassium and sodium in sweet potatoes helps in reducing blood pressure levels, which aids in preventing arterial blockages. Experts say that high potassium intake associated with sweet potatoes can lower the risk of having a stroke by 24% and can also help regulate cholesterol levels, thereby improving cardiac health.The sweet potato is also packed with medicinal benefits like anti-diabetic, anti-inflammatory, and anti-cancer properties. They are a natural source of beta-carotene and vitamin A, which are abundantly found in sweet potatoes. Vitamin A is vital in fighting off bodily infections and also building resistance to further infections. Sweet potatoes are listed in the category of low-calorie foods that have a fairly low glycemic index scale of 54, which makes them a popular health supplement for people trying to lose weight and also among health nuts. Doctors and dieticians usually advise diabetic patients to include sweet potatoes in their regular diet because studies have proven that they can minimize the existence of insulin resistance, low sugar, and high blood sugar levels. Sweet potatoes are rich in magnesium, which is a very crucial mineral required for healthy body functioning, managing stress levels, and curing anxiety because studies have shown that magnesium deficiency can also lead to depression. Thus, sweet potatoes can help in preventing anxiety attacks and the effects of stress on health by replenishing magnesium levels in the body, thereby helping anxiety-ridden individuals relieve symptoms of depression and stress.Sweet potatoes also have a good number of vitamins, which are known for their anti-inflammatory properties. Sweet potato extracts have chemicals that aid in healing ulcers and wounds in the stomach. The high content of fiber, polyphenols, and anthocyanin in sweet potatoes are all important in preventing cardiovascular diseases. The fiber in sweet potatoes aids in the growth of foodborne healthy bacteria, which promote antimicrobial activities in the body, which is indeed useful in the treatment and prevention of bacterial infections and pathogens.Red Sweet Potato Calories Per CupOne cup or 7 oz (200g) of sweet potato baked with the skin provides approximately 180 calories.Red sweet potatoes are abundant in antioxidants that are known to safeguard your body from free radicals, which are unstable molecules that can trigger inflammation and damage DNA. It has been associated with chronic ailments like cardiovascular disease, cancer, and aging. Therefore, eating antioxidant-rich vegetables like sweet potatoes can work wonders for your health. They have a glycemic index of 54, which is significantly lower and is known to promote eye health as well.Red and purple sweet potatoes are the healthiest variants of sweet potatoes. Purple sweet potato extract has anti-obesity properties and can gradually reduce the LDL cholesterol level, which can escalate due to a high-fat diet. This prevents the clogging up of arteries and can help improve heart health if consumed with olive oil, which also helps reduce heart disease and control diabetes. Making sweet potatoes a regular part of one’s diet can additionally fulfill a body’s daily requirement for potassium, which is 12% approximately. Potassium helps balance sodium levels, which in turn aids in keeping blood vessels dilated, preventing clogged arteries, and raising cholesterol levels.Red Sweet Potato Vitamin And Mineral ProfilesOne cup or 7 oz (200g) which is one serving of sweet potato baked with skin, provides 769% of the Daily Value (DV) of vitamin A, 65% of the DV of vitamin C, 50% of the DV of manganese, 29% of the DV of vitamin B6, 27% of the DV of potassium, 18% of the DV of pantothenic acid, 16% of the DV of copper, and 15% of the DV of niacin. Sweet potatoes are highly nutritious and delicious at the same time. This creamy and soft root vegetable is a popular ingredient in several household recipes, like pies, desserts, side dishes, snacks, and the like. However, apart from just being a beloved tubular vegetable that everyone seems to love, they pack a punch when it comes to nutrients and vitamins. According to scientific studies, sweet potatoes happen to be one of the best sources of vitamin A. They are a natural source of vitamin B5, niacin, thiamin, riboflavin, and carotenoids, also known as beta-carotene. This is why they are naturally bright orange in color.When it comes to vitamins, sweet potatoes have it all. Vitamin C, A, and E, you name it and they come packed with it. These vitamins are highly useful in the promotion of proper hair and skin health as they aid in repairing skin damage caused by UV light exposure. These vitamins are known to slow down the aging process, thereby helping one look more youthful for a longer time. Vitamin E is additionally useful in the treatment and prevention of alopecia because it promotes good hair health and growth. The high amounts of fiber in sweet potatoes promote good digestion and prevent constipation. Considerable amounts of potassium and magnesium in sweet potatoes are essential in dealing with hypertension.Most sweet potatoes, therefore, are not just tasty but incredibly healthy because of the variegated health advantages that they promote. Doctors and nutritionists will swear by the fact that consuming sweet potatoes every single day as a part of one’s regular diet promotes heart health by regulating blood pressure, thereby reducing the risk of contracting cardiovascular diseases. Sweet potatoes are also high in iron, which promotes fertility in women, and regular intake of sweet potatoes can also help convert secondary fertility, thereby preventing ovulatory infertility.Vitamin C, A, and E, found in sweet potatoes, are essential in promoting good vision. Adding sweet potatoes to one’s regular food chart can also prevent eye ailments like total blindness, night blindness, as well as retina malformation, and also promote a lower risk of cataracts. Consuming both red and purple sweet potato for a meal each day will also greatly help in weight loss because of their lower calories as well as high fiber content, which aids in keeping one full and satiated throughout the day. The antioxidant properties and the high content of anthocyanin in sweet potatoes, which is found in red and purple sweet potatoes help in enhancing one’s memory and brain function.Here at Kidadl, we have carefully created lots of interesting family-friendly facts for everyone to enjoy! 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