Sweet potato contain various nutrition that can gives us benefits for health. Nutrient content in sweet potatoes such as Vitamins A, C and E, beta carotene, magnesium, potassium and rich in oxidants. We can found a lot of types of these varieties, but usually we know it is orange, white, yellow, red and purple colors. According to an article published by the North Carolina Sweet Potato Commission, from 58 types of vegetables were studied, it was found that the sweet potato is the best food in the list. The sweet potato is a food with fat-free sweet taste and contains 769% of the daily value of Vitamin A and 65% of vitamin C in one serving (about one cup).

Sweet potatoes can be consumed almost by all ages. The food is reasonably safe to be presented to infants older than 6 months. High fiber content in sweet potatoes, also helps baby early digestion by smooth the transition to solid foods. Sweet potatoes contain high amounts of beta carotene, which is a natural antioxidant that can help to improve the body's powerful defense against free radicals and disease. Sweet potatoes also contain Vitamin C, Vitamin B and phosphorus in high enough quantities. The contents, making the sweet potato into a powerful tool against infection.

Sweet potato nutrition facts and calories content

Based on our RDA, the highest sweet potato nutrition is vitamin A that reach 14187 IU. This mean, almost equal to carrots nutrition that contain 16706 IU of vitamin A in the same weight 100 gr. Sweet potatoes also contain high amounts of magnesium, zinc and vitamin B, a combination of nutrients that have been shown to enhance healing and relieve arthritis pain and swelling. Benefits of sweet potatoes for arthritis sufferers are so effective, so this time, the sweet potato has been registered as a treatment of arthritis. To get all sweet potato nutritional value, you can read below based on USDA Nutrients database.

Raw, unprepared sweet potato (Ipomoea batatas) nutritional value per 100 gram.
Energy : 86 Kcal
Carbohydrates : 20.12 g
Protein : 1.57 g
Total Fat : 0.05 g
Dietary Fiber : 3.0 g
Water :  77.28 g
 Total sugar : 4.18 g

Folates : 11 µg
Niacin : 0.557 mg
Riboflavin : 0.061 mg
Thiamin : 0.078 mg
Vitamin A : 14187 IU
Pyridoxine : 0.209 mg 
Vitamin C : 2.4 mg
Vitamin E : 0.26 mg
Vitamin K : 1.8 µg

Calcium : 30 mg
Iron : 0.61 mg
Magnesium : 25 mg
Phosphorus : 47 mg
Zinc : 0.30 mg
Sodium : 55 mg
Potassium : 337 mg

Saturated fatty acids : 0.018 g
Monounsaturated fatty acids : 0.001 g
Polyunsaturated fatty acids : 0.014 g
Cholesterol : 0

Calories in sweet potato per 100 gr
  • Calories in baked sweet potato (in skin), contain 90 kcal
  • Calories in boiled sweet potato without skin, contain 76 kcal
  • Calories in raw sweet potato, contain 86 kcal
  • Calories in mashed sweet potato (canned vegetable), contain 101 kcal

11 magnificent benefits of sweet potato

  1. The first benefits of sweet potato is, reduce the risk of diabetes and heart disease. In a controlled amount of this vegetable has the ability to stabilize blood sugar and lower insulin resistance. Carotenoids contained, can regulate blood sugar levels.
  2. The sweet potato is a vegetable that is good to help relieve pain and joint pain arthitis, because it is rich in minerals.
  3. Rich in fiber to reduce the risk of colon cancer and constipation.
  4. Beta-carotene contained in sweet potatoes an anti-oxidant that may help to fight free radicals, the cause of cancer. 
  5. Rich in potassium which serves to maintain a balance between fluid and electrolytes as well as the integrity of the cell. 
  6. Sweet Potatoes can reduce blood pressure. 
  7. If consumed regularly, very good to relieve inflammation of the stomach and intestines. 
  8. High calcium and iron, can help to increase blood flow and can increase bone density.
  9. Sweet potatoes are also good for the treatment of imsomnia. 
  10. Good to prevent stroke by inhibiting blood clotting. 
  11. Snacking on sweet potatoes to help skin look more radiant, and younger-looking. Because the content of beta-carotene is an antioxidant that can transform vitamin A in the body into DNA that produces new skin cells.
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