Sweet potato (sweet potato): benefits and energetic and incredible properties

As with the celery, the sweet potato is another of the most consumed foods within a balanced diet, along with the sweet potato wave potato. This is mainly due to the fact that nowadays, and from very old, we can find an interesting and good variety of completely nutritious and healthy recipes that count on this food as one of the main or outstanding ingredients.

Being a food that contains complex carbohydrates, the sweet potatoes they become an excellent option to take care of our liver, at the same time that it helps to maintain the level of sugar in blood. And this is just a good example of many of the properties of sweet potato, that we particularly find with this healthy food.

What is sweet potato or sweet potato?

The sweet potato is a tuber, in the same way that other foods are also, such as potatoes, yams or cassava. It is also known by the names of sweet potato, sweet potato or sweet potato. It belongs to the familyConvolvulaceae, and is grown in a very large part of the world precisely because it is an edible tuberose root.

It is a food originating in South America and Central America. For example, in a country like Peru, it has been cultivated for more than 8000 years, even being representations of sweet potato in a wide variety of remains of pre-Columbian pottery. However, it was not until the end of the 15th century when it officially arrived in Europe at the hands of Christopher Columbus.

As far as the sweet potato itself is concerned, it is a tuberose root of characteristic shape and appearance, with the meat that depending on the variety can be white or yellow-orange, and whose flavor makes it precisely a highly acclaimed food, being sweet. For this reason it is common to use in different desserts, as for example could be the case of traditional sweet potato donuts.

Varieties of sweet potatoes

Did you know that there are different varieties of sweet potatoes, which differ not only in their taste but also in their external appearance). In fact, as we indicated briefly at the beginning of this note, there are white and yellow varieties.

In Spain, for example, some specific varieties stand out, such as the Amarilla de Málaga, the Violeta de carne rosa, the Californian red meat, the red meat Jasper, the Blanca de París, the Rosa de Málaga or the red variety .

In addition, we can also mention other varieties such as the Lisa de Tucumán, the Waal (of Guatemalan origin), the red meat Centennial or the Batatillas de Nerja.

Nutritional qualities of sweet potatoes

The sweet potato It is rich in beta-carotene (provitamin A) and in a wide variety of vitamins, most notably vitamin C. But it is not the only one that contributes, since it also has interesting amounts of vitamin E and especially folic acid (vitamin B9 ).

Further, It is especially rich in minerals, among which the presence of potassium, magnesium, calcium, sodium and iron stands out.

Its high content of complex carbohydrates is surprising, especially starch, and its fiber contribution. On the other hand, it's low in fat and also in proteins.

Nutritional information of sweet potato per 100 grams:

NutrientContent / Contribution
Calories (kcal.)105
Carbohydrates24.28 g
Proteins1.65 g
Fat1.65 g
Fiber3 g
Vitamin A14.18 IU
Vitamin C2.4 mg
Vitamin B980 mg
Calcium22 mg
Magnesium10 mg
Potassium204 mg
Sodium13 mg
Iron0.59 mg

Properties of sweet potato

High antioxidant content

For its richness in antioxidants (especially beta-carotene and vitamins C and E), it is an ideal food when it comes to increasing defenses, helping to enhance the natural immunity of our body. It also helps prevent cardiovascular disease, thanks to its nutrient content useful in turn to prevent the risk of cancer.

It also contributes glutathione, which intervenes naturally at the time of eliminate free radicals and heavy metals (like cadmium), as well as toxins that damage our body. Thanks precisely to its beta carotene content is an ideal food for the eyes, by helping to prevent cataracts.

Benefits for the cardiovascular system

As indicated above, due to its high content of antioxidants is an ideal food to prevent cardiovascular diseases, being especially useful in case of hypertension, high cholesterol and heart problems.

Among other important functions, beta-carotenes are suitable for keeping the walls of blood vessels in good condition. While, potassium, it becomes a fundamental mineral for the health of our heart.In fact, its fat content is very low.

Ideal against digestive discomfort

The sweet potato provides beneficial substances for the digestive and intestinal mucous membranes. Therefore, it becomes an adequate food for all those who suffer from a digestive problem. Of course, the most advisable in these cases is to consume it roasted or boiled, and never fried.

Among the different digestive conditions in which the roasted sweet potato is suitable, we can mention the following: gastritis, gastroenteritis, constipation, diarrhea, irritable bowel syndrome and ulcers.

On the other hand, provides fiber, thus becoming a very good option when improving intestinal transit, being suitable in case of constipation.

Suitable for pregnancy

Because of its high content in folic acid, it becomes an ideal food during pregnancy, since 100 grams of sweet potato provide around 80 mg. of this very important vitamin.

As you surely know, folic acid or vitamin B9 is essential to prevent birth defects of the neural tube, as for example is the case of spina bifida (defects of the spinal cord) or anencephaly (defects of the brain ).

In addition, it is known that folic acid could also help when reducing the risk of cleft palate, cleft lip, certain types of heart defects, and the development of preeclampsia in pregnant women.

On the other hand, because of its content in complex carbohydrates, it is a recommended food to maintain the blood sugar level, providing energy.

Benefits of sweet potatoes

In summary, here are the main benefits of sweet potatoes:

  • It helps maintain blood sugar levels.
  • Prevents cardiovascular diseases in blood.
  • Rich in antioxidants.
  • It stands out for its content in beta carotene and vitamin C.
  • Useful to enhance the immunity of our body and increase defenses.
  • Beneficial for before and during pregnancy.
  • Very good for the heart.
  • Suitable in case of digestive conditions.
  • It helps improve intestinal transit.
This article is published for informational purposes only. You can not and should not replace the consultation with a Nutritionist. We advise you to consult your trusted Nutritionist. ThemesTubers

“Proven Health Benefits of Sweet Potatoes” (February 2020)