The sweet potato is a popular vegetable for Thanksgiving, but some of the 400 varieties can be found year-round. Sweet potatoes come in a range of colors, with skins and flesh that can be red, orange, purple, yellow or cream. Some types of sweet potato are soft and moist upon cooking, while other varieties are more firm and starchy.
Basic Nutrition
One medium baked sweet potato, measuring about 5 inches long and 2 inches in diameter and weighing approximately 114 g, contains 103 calories and no fat. In a medium sweet potato, there are 24 g of carbohydrate, including 4 g of fiber. A sweet potato contains 2 g of protein and 41 mg of sodium, about two percent of the recommended daily intake. Sweet potato is a cholesterol-free food.
Micronutrients
Sweet potato contains high levels of vitamin A, with 21907 IU in a medium sweet potato, about 438 percent of the recommended daily intake. A medium sweet potato also contains 37 percent of the recommendation for vitamin C, 16 percent of the daily intake of vitamin B6 and 28 percent of the recommendation for manganese. Sweet potato is also a good source of copper, potassium, magnesium, pantothenic acid, phosphorus, zinc, niacin and thiamin. Other vitamins and minerals present in small amounts include calcium, iron, vitamin E, vitamin K, riboflavin and folate.
Phytochemicals
Other components of sweet potato called phytochemicals also affect the body in beneficial ways. Some of the vitamin A in sweet potato is in the form of beta-carotene, a phytochemical carotenoid that can be converted into this important vitamin. Other carotenoids in sweet potatoes include zeaxanthin and alpha-carotene. Purple sweet potatoes contain the flavonoid anthocyanin.
Health Benefits
Sweet potatoes contain extremely high levels of antioxidants as a result of its many vitamins, minerals and phytochemicals. Root proteins in sweet potato may provide additional antioxidant capability. The high levels of antioxidants make sweet potatoes protective against cancer, heart disease and inflammatory conditions such as arthritis or asthma. The vitamin A in sweet potatoes may also protect smokers from developing emphysema or other lung problems and may be protective against the development of macular degeneration or cataracts in the eye.
Considerations
The sweet potato skin holds the most antioxidants than anywhere else, so consuming the skin along with the flesh of this vegetable boosts its health value. Sweet potatoes should not be refrigerated, since this can affect the taste. People who have kidney or gallbladder problems may want to avoid sweet potatoes since they contain oxalates that can cause crystals in these organs.
Basic Nutrition
One medium baked sweet potato, measuring about 5 inches long and 2 inches in diameter and weighing approximately 114 g, contains 103 calories and no fat. In a medium sweet potato, there are 24 g of carbohydrate, including 4 g of fiber. A sweet potato contains 2 g of protein and 41 mg of sodium, about two percent of the recommended daily intake. Sweet potato is a cholesterol-free food.
Micronutrients
Sweet potato contains high levels of vitamin A, with 21907 IU in a medium sweet potato, about 438 percent of the recommended daily intake. A medium sweet potato also contains 37 percent of the recommendation for vitamin C, 16 percent of the daily intake of vitamin B6 and 28 percent of the recommendation for manganese. Sweet potato is also a good source of copper, potassium, magnesium, pantothenic acid, phosphorus, zinc, niacin and thiamin. Other vitamins and minerals present in small amounts include calcium, iron, vitamin E, vitamin K, riboflavin and folate.
Phytochemicals
Other components of sweet potato called phytochemicals also affect the body in beneficial ways. Some of the vitamin A in sweet potato is in the form of beta-carotene, a phytochemical carotenoid that can be converted into this important vitamin. Other carotenoids in sweet potatoes include zeaxanthin and alpha-carotene. Purple sweet potatoes contain the flavonoid anthocyanin.
Health Benefits
Sweet potatoes contain extremely high levels of antioxidants as a result of its many vitamins, minerals and phytochemicals. Root proteins in sweet potato may provide additional antioxidant capability. The high levels of antioxidants make sweet potatoes protective against cancer, heart disease and inflammatory conditions such as arthritis or asthma. The vitamin A in sweet potatoes may also protect smokers from developing emphysema or other lung problems and may be protective against the development of macular degeneration or cataracts in the eye.
Considerations
The sweet potato skin holds the most antioxidants than anywhere else, so consuming the skin along with the flesh of this vegetable boosts its health value. Sweet potatoes should not be refrigerated, since this can affect the taste. People who have kidney or gallbladder problems may want to avoid sweet potatoes since they contain oxalates that can cause crystals in these organs.
