What is the most nutritional U.S. vegetable? The natural components in sweet potatoes help the body resist some of our most common deadly diseases. So, overall, the sweet potato is close to being a superfood.
Fresh sweet potatoes are a best buy because they come with their skin. The skin has nutrients of its own. Plus, it helps make a sweet potato’s fiber content equivalent to the fiber in a bowl of oatmeal.
Sweet potatoes also are a great source of vitamin E and beta-carotene (vitamin A). These antioxidants bolster the human immune system. They provide protection against cancer, heart disease and stroke. Some evidence suggests they even help delay the progression of Alzheimer’s disease.
Sweet potatoes also are basically fat- and cholesterol-free, setting them apart from other vitamin E sources such as nuts, avocados and vegetable oils. In addition, sweet potatoes have a low glycemic index, which is important to both diabetics and carbohydrate counters for maintaining steady blood-glucose levels. A low glycemic index means you digest them slowly. Another benefit of that, of course, is they make you feel full longer.
Sweet potatoes provide from one-third to one-half of the recommended daily allowance of vitamin C, another immune system booster. Sweet potatoes are also an important source of vitamin B6 and iron. They contain folate, a B vitamin that’s essential for cell growth and reproduction. They´re among the top three food sources of potassium, which helps maintain normal blood pressure and the body’s heart and nerve functions.
It doesn’t hurt that the sweet potato is fairly low in calories. And, it’s virtually sodium-free, all-in-all a great choice for eating year-round. If handled gently, unwashed sweet potatoes can store well for weeks or even months in a dry, cool (55-60 F) location. Sweet potatoes are only washed right before cooking because moisture promotes spoilage.
Add sweet potatoes to your shopping list and enjoy the upcoming holidays.
Berny Unruh is the Family and Community Wellness Agent for the Cottonwood Extension District. She can be reached at 785-628-9430 or at bunruh@ksu.edu.
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