#Sweet potato skin
#Sweet potato free

Wedges or matchsticks, and baked or fried. Some popular ways to enjoy sweet potatoes include: Their natural sweetness pairs well with many different seasonings, and they can be enjoyed in both savory and sweet dishes.

#Sweet potato skin

They can be enjoyed with or without the skin and can be baked, boiled, roasted, fried, steamed, or pan-cooked. Sweet potatoes are very easy to add to your diet. Vitamin A and help support your immune system and gut health.

Potatoes are an excellent source of beta-carotene, which can be converted to No studies have been conducted to determine whether sweet potatoes, in particular, have an effect on immunity, but eating them regularly can help prevent vitamin A deficiency ( 40). Studies have shown that vitamin A deficiency increases gut inflammation and reduces the ability of your immune system to respond properly to potential threats ( 39). Therefore, a healthy gut is an important part of a healthy immune system. The gut is where your body is exposed to many potential disease-causing pathogens. It’s also key for maintaining healthy mucous membranes, especially in the lining of your gut. Vitamin A is critical to a healthy immune system, and low blood levels have been linked to reduced immunity ( 37, 38). Orange-fleshed sweet potatoes are one of the richest natural sources of beta-carotene, a plant-based compound that is converted to vitamin A in your body ( 36). Prevent vision loss and improve eye health. Potatoes are rich in beta-carotene and anthocyanins, antioxidants that may help Test-tube studies have found that the anthocyanins they provide can protect eye cells from damage, which may be significant to overall eye health ( 28). Purple sweet potatoes also seem to have vision benefits. Eating foods rich in beta-carotene, such as orange-fleshed sweet potatoes, may help prevent this condition ( 27). Severe vitamin A deficiency is a concern in developing countries and can lead to a special type of blindness known as xerophthalmia. In fact, one cup (200 grams) of baked orange sweet potato with skin provides more than seven times the amount of beta-carotene that the average adult needs per day ( 2).īeta-carotene is converted to vitamin A in your body and used to form light-detecting receptors inside your eyes ( 25, 26). Sweet potatoes are incredibly rich in beta-carotene, the antioxidant responsible for the vegetable’s bright orange color. Potatoes contain fiber and antioxidants that promote the growth of good gutīacteria and contribute to a healthy gut. 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 ( 17, 18, 19). Test-tube studies have found that antioxidants in purple sweet potatoes promote the growth of healthy gut bacteria, including certain Bifidobacterium and Lactobacillus species ( 15, 16). The antioxidants in sweet potatoes may provide gut benefits as well. 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 ( 10, 11).įiber-rich diets containing 20–33 grams per day have been linked to a lower risk of colon cancer and more regular bowel movements ( 12, 13, 14). On the other hand, non-viscous, insoluble fibers don’t absorb water and add bulk ( 9). Therefore, fiber stays within your digestive tract and provides a variety of gut-related health benefits.Ĭertain types of soluble fiber - known as viscous fibers - absorb water and soften your stool. Sweet potatoes contain two types of fiber: soluble and insoluble ( 8). The fiber and antioxidants in sweet potatoes are advantageous to gut health.

#Sweet potato free

They’re also high in antioxidants that protect your body from free Potatoes are starchy root vegetables that are rich in fiber, vitamins, and Therefore, eating antioxidant-rich foods is good for your health ( 6, 7). In addition, sweet potatoes - especially the orange and purple varieties - are rich in antioxidants that protect your body from free radicals ( 3, 4, 5).įree radicals are unstable molecules that can damage DNA and trigger inflammation.įree radical damage has been linked to chronic illnesses like cancer, heart disease, and aging. One cup (200 grams) of baked sweet potato with skin provides ( 2): Sweet potatoes are a great source of fiber, vitamins, and minerals.