SWEET POTATO HEALTH BENEFITS AND MINERA

Posted in YAM HEALTH BENEFITS AND MINERALS

Health benefits:

1.  Sweet potato is one of the high calorie starch foods (provide 90 calories/100 g vis a vis to 70 calories/100 g in potato). The tuber, however, contains no saturated fats or cholesterol, and is rich source of dietary fiber, anti-oxidants, vitamins, and minerals than potatoes.

2.  Its calorie content mainly comes from starch, a complex carbohydrate. Sweet potato has higher amylose to the amylopectin ratio than that in potato. Amylose raises the blood sugar levels rather slowly on comparison to simple fruit sugars (fructose, glucose etc) and therefore, recommended as a healthy food item even in diabetes.

3.  The tuber is an excellent source of flavonoid phenolic compounds such as beta-carotene and vitamin-A. 100 g tuber provides 14,187 IU of vitamin A and 8,509 µg of ß-carotene, a value which is the highest for any root-vegetables categories. These compounds are powerful natural antioxidants. Vitamin A is also required for the human body to maintain integrity of mucus membranes and skin. It is a vital nutrient for healthy vision. Consumption of natural vegetables and fruits rich in flavonoids helps protect from lung and oral cavity cancers.

4.  The total antioxidant strength of raw sweet potato measured in terms of oxygen radical absorbance capacity (ORAC) is 902 µmol TE/100 g.

5.  The tubers are packed with many essential vitamins such as pantothenic acid (vitamin B-5), pyridoxine (vitamin B-6), and thiamin (vitamin B-1), niacin, and riboflavin. These vitamins are essential in the sense that the human body requires them from external sources to replenish. These vitamins function as co-factors for various enzymes during metabolism.

6.  Sweet potato provides good amount of vital minerals such as iron, calcium, magnesium, manganese, and potassium that are very essential for enzyme, protein, and carbohydrate metabolism.

7.  Sweet potato top greens are indeed more nutritious than the tuber itself. Weight per weight, 100 g of fresh leaves carry more iron, vitamin C, folates, vitamin K, and potassium but less sodium than its tuber.

Minerals:

Nutritive value per 100 grams

PRINCIPLE

NUTRIENT VALUE

PERCENTAGE OF RDA

Energy

86 Kcal

4%

Carbohydrates

20.12 g

15.5%

Protein

1.6 g

3%

Total Fat

0.05 g

<0.5%

Cholesterol

0 mg

0%

Dietary Fiber

3 g

8%

VITAMINS

Folates

11 µg

3%

Niacin

0.557 mg

3.5%

Pantothenic acid

0.80 mg

16%

Pyridoxine

0.209 mg

15%

Riboflavin

0.061 mg

5.5%

Thiamin

0.078 mg

6.5%

Vitamin A

14187 IU

473%

Vitamin C

2.4 mg

4%

Vitamin E

0.26 mg

2%

Vitamin K

1.8 µg

1.5%

ELECTROLYTES

Sodium

55 mg

3.5%

Potassium

337 mg

7%

MINERALS

Calcium

30 mg

3%

Iron

0.61 mg

7.5%

Magnesium

25 mg

6%

Manganese

0.258 mg

11%

Phosphorus

47 mg

7%

Zinc

0.30 mg

3%

PHYTO-NUTRIENTS

Carotene-a

7 µg

--

Carotene-ß

8509 µg

--

Crypto-xanthin-ß

0 µg

--

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