Sweet potato benefits and nutrients

Nutritional composition

The sweet potato is a very nutritious food, it provides almost 100 kcal for every 100 grams of food, which comes from carbohydrates, responsible for its sweet taste. Its contribution of vitamin A and its precursors such as carotenoids, vitamins E and C, as well as folates stand out. Regarding minerals, it stands out for being a rich source of potassium.

Featured Nutrients

Vitamin A

Vitamin A is necessary for good functioning of the retina and especially for the night vision or in low light, for the good condition of the skin and also plays an important role in the immunity of the mucous membranes, therefore a good contribution is essential at any time and especially before the arrival of the cold.

It also participates in the formation and maintenance of teeth, soft tissue and bone.

Vitamin A is found in two ways in food:

• Retinol: It is the active form of vitamin A. It is present in foods of animal origin such as liver or whole milk.
• Carotenoids: are dark-colored pigments found in plant-based foods like oranges. Once ingested, the body is able to transform them into their active form of vitamin A.

Vitamin C

La is an antioxidant that helps fight those that are produced in the body for different reasons, and that are harmful to the body, since they can damage cells, organs and tissues. In addition, it is necessary for the growth and repair of tissues, forming proteins that make up the skin, tendons, ligaments ... It helps in the wound healing and participate in the iron absorption.

Vitamin E

Like vitamin C, vitamin E is also a powerful antioxidant that protects the body from free radicals. In addition, it participates at the level of immune system against the attack of viruses and bacteria, in the formation of red blood cells and in cellular processes and in the formation of, among many other functions.

Folates

Folates, also called, are involved in the production of red blood cells, in the development of the nervous system, and participate in the synthesis of genetic material and in the formation of antibodies. In addition, they are very important in preventing anemia and spina bifida in pregnancy.

Potassium

This mineral is essential for transmission and generation of the nerve impulseor, participate in the cmuscle contraction, as well as in the water balance, both inside and outside the cell. One of the consequences of electrolyte loss due to dehydration can be to suffer from cramps, so a diet rich in foods rich in potassium can prevent them.

Health benefits

• Energetic: The sweet potato is ideal in those stages of life in which it is required to increase energy, such as in childhood, pregnancy, lactation or in athletes. Although it is suitable for all types of people, including people with diabetes or those who need to lose weight, since its glycemic index is low.
• Antioxidant action: beta-carotenes, together with vitamins E and C, protect cells from damage caused by free radicals, which contribute to the development of certain diseases and play a role in aging processes. Studies give these three antioxidants a preventive role against diseases such as cancer, cardiovascular ailments, cataracts and senile macular degeneration, given their antioxidant and immune response modulating capacity.
• Pregnancy: its not inconsiderable content of folic acid makes it a very suitable food for pregnant women, as it helps prevent, among other things,.
• Improves digestive discomfort: the sweet potato is an easily digestible food. Thanks to the antioxidants and the fiber it contains, it improves digestive discomfort, softens the digestive system and deflates the digestive and intestinal mucosa, which is why it is highly recommended in people with digestive problems such as gastritis, gastric ulcer ...
• Eye care: Carotenoids help prevent light-induced oxidative damage and thus protect against age-related deterioration of the eye such as cataracts and senile macular degeneration.

When to consume it

The sweet potato is very seasonal, its season is from September to December, its texture and its sweet taste make it suitable for both savory main dishes and desserts, and it is one of the quintessential autumn foods.

How to choose and keep it

Sweet potatoes are fragile, so it is important to choose those that are firm in appearance. Once at home, they should be stored in a cool, dry, dark and well-ventilated place, like potatoes, that way they will keep between 7 and 10 days. If the temperature is high, the sweet potato can germinate. It is not advisable to store it in the fridge when it is raw, since the cold alters the flavor. Once cooked, they can be stored in the fridge, easily lasting a week.

• The sweet potato, despite its sweetness, contains a lower glycemic index than the potato, for this reason it is an excellent tuber to provide energy, without sudden increases in blood glucose as long as it is consumed in moderate amounts.
• Sweet potato contains carotenoids and vitamin A, which is necessary for the proper functioning of the retina and especially for night vision or in low light. Carotenoids help prevent light-induced oxidative damage and thus protect against cataracts and senile macular degeneration.
• Sweet potatoes have antioxidant properties thanks to beta-carotenes, vitamins E and C. They protect cells from damage caused by free radicals, which contribute to the development of certain diseases and play a role in aging processes.

Diploma in Human Nutrition and Dietetics

Master in Pediatric Nutrition and Sports Nutrition