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6 Surprising Health Benefits of Sweet Potatoes

Deepak Kiran

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Sweet potatoes are sweet, starchy root vegetables that are grown worldwide (1Trusted Source).

They come in a variety of sizes and colors — including orange, white, and purple — and are rich in vitamins, minerals, antioxidants, and fiber.

Not to mention, they provide a number of health benefits and are easy to add to your diet.

Here are 6 surprising health benefits of sweet potatoes.


1. Highly Nutritious


Sweet potatoes are a great source of fiber, vitamins, and minerals.

One cup (200 grams) of baked sweet potato with skin provides (2Trusted Source):

  • Calories: 180
  • Carbs: 41.4 grams
  • Protein: 4 grams
  • Fat: 0.3 grams
  • Fiber: 6.6 grams
  • Vitamin A: 769% of the
    Daily Value (DV)
  • Vitamin C: 65% of the DV
  • Manganese: 50% of the DV
  • Vitamin B6: 29% of the DV
  • Potassium: 27% of the DV
  • Pantothenic acid: 18% of the DV
  • Copper: 16% of the DV
  • Niacin: 15% of the DV
In addition, sweet potatoes — especially the orange and purple varieties — are rich in antioxidants that protect your body from free radicals


2. Promote Gut Health


The fiber and antioxidants in sweet potatoes are advantageous to gut health.

Sweet potatoes contain two types of fiber: soluble and insoluble (8Trusted Source).

Your body cannot digest either type. Therefore, fiber stays within your digestive tract and provides a variety of gut-related health benefits.



3. May Have Cancer-Fighting Properties


Sweet potatoes offer various antioxidants, which may help protect against certain types of cancers.

Anthocyanins — a group of antioxidants found in purple sweet potatoes — have been found to slow the growth of certain types of cancer cells in test-tube studies, including those of the bladder, colon, stomach, and breast



4. Support Healthy Vision


Sweet potatoes are incredibly rich in beta-carotene, the antioxidant responsible for the vegetable’s bright orange color.

In fact, one cup (200 grams) of baked orange sweet potato with skin provides more than seven times the amount of beta-carotene that the average adult needs per day (2Trusted Source).

Beta-carotene is converted to vitamin A in your body and used to form light-detecting receptors inside your eyes



5. May Enhance Brain Function


Consuming purple sweet potatoes may improve brain function.

Animal studies have found that the anthocyanins in purple sweet potatoes can protect the brain by reducing inflammation and preventing free radical damage (29Trusted Source, 30Trusted Source, 31Trusted Source).

Supplementing with anthocyanin-rich sweet potato extract has been shown to improve learning and memory in mice, possibly due to its antioxidant properties

No studies have been done to test these effects in humans, but in general, diets rich in fruits, vegetables, and antioxidants are associated with a 13% lower risk of mental decline and dementia



6. May Support Your Immune System


Orange-fleshed sweet potatoes are one of the richest natural sources of beta-carotene, a plant-based compound that is converted to vitamin A in your body (36Trusted Source).

Vitamin A is critical to a healthy immune system, and low blood levels have been linked to reduced immunity (37Trusted Source, 38Trusted Source).

It’s also key for maintaining healthy mucous membranes, especially in the lining of your gut.

The gut is where your body is exposed to many potential disease-causing pathogens. Therefore, a healthy gut is an important part of a healthy immune system.

Studies have shown that vitamin A deficiency increases gut inflammation and reduces the ability of your immune system to respond properly to potential threats
 
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