The sweet potato is packed with lots of things that promote good health. The most abundant vitamin found in a sweet potato is vitamin A, which gives you more than 300% of your daily value of vitamin A. That bright orange colour (for which beta carotene is partially responsible) that makes the sweet potato stand out in a crowd is (part of) what makes them so nutritious

Other vitamins found in relatively high quantities in the sweet potato include vitamins C, B5 and B6, which all contribute to general health and fat loss

Also important is that sweet potatoes are low in calories, with typically just 112 calories in one sweet potato. The calories come from 2 grams of protein, nearly 4 grams of fibre, and more than 26 grams of carbohydrates. You’ll also be getting plenty of potassium (13%), copper (10%), and manganese (17%) in those calories!

Health Benefits

Antioxidants: Both vitamin A and vitamin C, in which sweet potatoes are abundant, are invaluable for preventing many different types of cancer. Research has shown that the antioxidant pigment anthocyanin is abundant in the starch of the sweet potato, which may decrease the dangers presented by heavy metals and oxygen radicals. Further antioxidant properties are produced by storage enzymes found in sweet potatoes. When damaged, the potato releases sporamins to help heal itself, an antioxidant capability our gastrointestinal tracts may also take advantage of

Anti-Inflammatory: Sweet potato has anti-inflammatory properties thanks to the vitamin C, vitamin B6, beta-carotene, and manganese it contains. They are just as effective in curing both internal and external inflammations. Lowered inflammation has been shown in brain tissue and nerve tissue throughout the body following the consumption of sweet potato

Arthritis: Sweet potatoes are rich in beta-cryptoxanthin, which has been found to help in the prevention of chronic inflammatory diseases such as rheumatoid arthritis. Studies have found that those who ate foods rich in beta-cryptoxanthin were 50% less likely to develop inflammatory arthritis than those who ate very little of those foods. Just one serving per day of foods containing beta-cryptoxanthin, such as sweet potatoes, provided significant benefits. In addition, the vitamin C in sweet potatoes helps maintain collagen and reduces the risk of developing certain forms of arthritis

 Blood Sugar: The carotenoids in sweet potatoes can help your body respond to insulin and stabilise your blood sugar. Sweet potatoes also have a significant amount of Vitamin B6, helping resistance to diabetic heart disease. Their high content of soluble fibre aids in lowering both blood sugar and cholesterol and their abundance of chlorogenic acid may help decrease insulin resistance

Stomach Ulcers: Sweet potato is soothing for the stomach. The B vitamins, vitamin C, potassium, beta-carotene, and calcium they contain help in the healing of stomach ulcers. The fibre in sweet potatoes helps prevent constipation and acidity, consequently reducing the possibility of ulcers. The anti-inflammatory properties of sweet potatoes also soothe the pain and inflammation of ulcers

Emphysema: Sweet potatoes provide over 90% of the body’s vitamin A needs. Researchers have found that smokers should eat foods high in vitamin A, as emphysema and many other lung diseases may be brought on by a deficiency of vitamin A associated with smoking

Digestive Tract: Sweet potatoes are a good dietary fibre source, helping promote a healthy digestive system. Research has found that they may also help to cleanse heavy metals such as arsenic and mercury from the digestive tract

Adding to your diet

One simple way to eat healthier is by adding sweet potatoes to your diet to replace part of your regular potato intake. In fact, you may find sweet potatoes so delicious that they become your potato of choice. Now, there’s nothing wrong with the old baked russet potato. This is not meant to imply that they are unhealthy, but when compared to the nutrient-rich sweet potato, the winner is clear!

Sweet potatoes can be used in almost every recipe for regular potatoes. For a great selection, see BBC’s Good Food website

Choose firm, unblemished sweet potatoes. Store in a dark, cool (55-58F / 13-15C), well-ventilated place, wrapped individually in newspaper, for a month or more. Before cooking, scrub sweet potatoes with a brush in a bowl of cold water and peel if desired