What is the health benefit of eating sweet potato?

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Sweet potatoes are nutritious, packing a good amount of vitamin A, vitamin C, and manganese into each serving. They also have anticancer properties and may promote immune function and other health benefits.

Sweet potatoes are sweet, starchy root vegetables that are grown worldwide.

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, or 200 grams (g), of baked sweet potato with skin provides:

• Calories: 180
• Carbs: 41 g
• Protein: 4 g
• Fat: 0.3 g
• Fiber: 6.6 g
• Vitamin A: 213% of the Daily Value (DV)
• Vitamin C: 44% of the DV
• Manganese: 43% of the DV
• Copper: 36% of the DV
• Pantothenic acid: 35% of the DV
• Vitamin B6: 34% of the DV
• Potassium: 20% of the DV
• Niacin: 19% of the DV

In addition, sweet potatoes — especially the orange and purple varieties — are rich in antioxidants that protect your body from free radicals.

Free radicals are unstable molecules that can damage DNA and trigger inflammation.

Free radical damage has been linked to chronic illnesses like cancer, heart disease, and aging. Therefore, eating antioxidant-rich foods is good for your health.

2. Promote gut health

The fiber and antioxidants in sweet potatoes can be beneficial for gut health.

Sweet potatoes contain two types of fiber: soluble and insoluble.

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

Certain types of soluble fiber — known as viscous fibers — absorb water and soften your stool. On the other hand, non-viscous, insoluble fibers don’t absorb water and add bulk.

Some soluble and insoluble fibers can also be fermented by the bacteria in your colon, creating compounds called short-chain fatty acids that fuel the cells of your intestinal lining and keep them healthy and strong.

Fiber-rich diets containing 20–33 g of fiber per day have been linked to a lower risk of colon cancer and more regular bowel movements.

The antioxidants in sweet potatoes may provide gut benefits as well.

Test-tube studies have found that antioxidants in purple sweet potatoes promote the growth of healthy gut bacteria, including certain Bifidobacterium and Lactobacillus species.

Greater amounts of these types of bacteria within the intestines are associated with better gut health and a lower risk of conditions like irritable bowel syndrome (IBS) and infectious diarrhea.

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.

Similarly, mice fed diets rich in purple sweet potatoes showed lower rates of early-stage colon cancer — suggesting that the anthocyanins in the potatoes may have a protective effect.

Extracts of sweet potato peels have also been found to have anti-cancer properties in test-tube and animal studies.

However, studies have yet to test these effects in humans.

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 g) of baked orange sweet potato with skin provides more than double the amount of beta carotene that the average adult needs per day.

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

Severe vitamin A deficiency is a concern in developing countries and can lead to a special type of blindness known as xerophthalmia. Eating foods rich in beta carotene, such as orange-fleshed sweet potatoes, may help prevent this condition.

Purple sweet potatoes also seem to have vision benefits.

Test-tube studies have found that the anthocyanins they provide can protect eye cells from damage, which may be significant to overall eye health.

5. May enhance brain function

Consuming purple sweet potatoes may improve brain function.

One animal study found that the anthocyanins in purple sweet potatoes could help protect the brain by reducing inflammation and preventing free radical damage.

Another study found that supplementing with anthocyanin-rich sweet potato extract could reduce markers of inflammation and improve spatial working 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.

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