Vitamin A for eye and immune health

According to the Times of India, sweet potatoes contain beta-carotene, a compound the body converts into vitamin A. This vitamin supports vision and boosts the immune system, helping the body fight off pathogens. Vitamin A also helps maintain healthy skin and the mucous membranes of the respiratory and digestive tracts, forming a protective barrier against bacteria and viruses.

Supports brain health

Sweet potatoes contain choline and antioxidants like anthocyanins, which help regulate mood and reduce oxidative stress in the brain. Many compounds found in purple sweet potatoes can enhance memory, protect cells from damage, and mitigate cognitive decline.

Helps control blood sugar levels

Despite their natural sweetness, sweet potatoes have a low glycemic index. Their fiber content slows sugar absorption, helping to prevent blood sugar spikes. This steady release of energy also benefits metabolism and reduces the risk of diabetes and inflammation.

Sweet potatoes are rich in nutrients beneficial for health. *Photo: Bui Thuy*

Anti-inflammatory and antioxidant properties

Anthocyanins and carotenoids in sweet potatoes possess antioxidant properties. These can neutralize free radicals and help reduce oxidative stress – a factor linked to inflammatory responses in the body. This contributes to a reduced risk of chronic diseases such as arthritis, according to Eating Well.

The high fiber content in sweet potatoes also promotes regular bowel movements and nourishes a healthy gut microbiome.

You can eat sweet potatoes about three times per week, with each serving being one medium to large sweet potato (130-150 g). Incorporating sweet potatoes alongside rice, potatoes, and other grains helps diversify meals, rather than relying on a single starch source.

For health protection, prioritize boiling or steaming sweet potatoes over deep-frying to limit excess fat and calories. It is advisable to diversify with yellow, orange, and purple-fleshed sweet potatoes to gain a wider range of plant compounds, while limiting sugar-coated or sweet-sauced varieties. Individuals prone to bloating should gradually increase their intake and drink sufficient water to aid digestion.

Le Nguyen (Compiled)