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Vegetables / Sweet potato

Sweet potato - Sweet Potato Ranks Number One In Nutrition

1. Sweet Potato Facts
2. Tips for Cooking and Storage
3. Types of Sweet Potato (Australia)
4. Nutritional value
5. Health Benefits
 
 
 

Sweet Potato Facts

The sweet potato (Ipomoea batatas) is a dicotyledonous plant belonging to the family Convolvulaceae. Sweet potatoes are one of the oldest vegetables known to mankind. They have roots, whereas regular potatoes are tubers (underground stems).
 
History and Origin

The origin and domestication of the sweet potato is thought to be either Central America or South America. In Central America, sweet potatoes were domesticated at least 5,000 years ago. In South America, Peruvian sweet potato remnants have been dated back as far as 8000 BC.

In one of history's mysteries, Polynesians in the South Pacific were growing sweet potatoes as early as 1200 A.D. In fact, the native South American vegetable was the Maoris’ principle food when Captain Cook first reached New Zealand in 1769.

 

Tips for Cooking and Storage

Cooking methods for sweet potatos can include;
• Baking
• Barbecuing
• Blanching (cooking)
• Boiling
• Braising
• Casserole cooking
• Deep frying
• Microwave cooking
• Pressure cooking
• Puree
• Roasting
• Shallow frying
• Slow cooker
• Steaming
• Stewing
• Wok cooking

Sweet potatos are a very versatile vegetable, which can be cooked in multitudes of ways.
Tips for Cooking Potatos
(coming soon)
Avoid Raw Potatoes
There can be dangers associated with eating raw potatos, particularly green ones. Raw potatos can have a high concentration of solanine, know as a dangerous toxin. Raw potatoes can also contain anti-nutrients. Anti nutrients are natural or synthetic compounds that interfere with the absorption of nutrients.
 
Storage
Sweet potatos should be stored in a dark, dry, cool, well ventilated area. Under good conditions sweet potato's should keep fresh for up to ten days.
 

Types of Sweet Potato (Australia)

Sweet potatos grown and sold in Australia, include;
• Beauregar
• Northern Star
• Wspf
• Kestle

There are 4 main types of sweet potato grown and sold in Australia
 
Beauregard - The Beauregard has a rose/gold smooth skin, with a moderately deep orange flesh. Over 90% of sweet potatoes sold in Australia are Beauregard.
Northern Star - The Northern Star has a red purple skin, with bright, white flesh. This is the second most popular sweet potato in Australia with around 8% of sales.
WSPF - The WSPF has a white skin with white and purple flesh. Around 2% of Australian sweet potato production is devoted to WSPF
Kestle - The Kestle has a white skin, with cream to white flesh. Only small amounts of this sweet potato are grown in Australia.
 

Sweet Potato Nutritional Value

The Center for Science in the Public Interest (CSPI) listed the most nutritious vegetables in the following order!
• Sweet potato baked 184
• Potato, baked 83
• Spinach 76
• Kale 55
• Mixed Vegetables 52
• Broccoli 52
• Winter Squash, Baked 44
• Brussels Sprouts 37
• Cabbage, Raw 34
• Green Peas 33
• Carrot 30
• Okra 30
• Corn on the Cob 27
• Tomato 27
• Green Pepper 26
• Cauliflower 25
• Artichoke 24
• Romaine Lettuce 24

The Sweet Potato Ranks Number One In Nutrition

The Center for Science in the Public Interest (CSPI) have ranked the sweet potato Number One In Nutrition. The Washington, D.C. based non-profit watchdog and consumer advocacy group that advocates for safer and healthier foods have scored the sweet potato 100 points higher than the next vegetable.

Points were given for content of dietary fiber, naturally occurring sugars and complex carbohydrates, protein, vitamins A and C, iron and calcium. Points were deducted for fat content (especially saturated fat), sodium, cholesterol, added refined sugars and caffeine.


Vegetables " Sweet potato " ( Nutritional value )
Nutritional value per 100 g
Sweet potato, cooked, baked in skin, flesh, with salt
Weight of Vegetable - 1 cup, mashed = 200 g
Nutrient ( Proximate's )
Unit
Value
Daily Value %
Energy
kcal
92
4.5%
Protein
g
2.01
4.2%
Total lipid (fat)
g
0.146
0.2%
Carbohydrate, by difference
g
20.71
6.9%
Fiber, total dietary
g
3.3
13.2%
Sugars, total
g
6.48
 
Minerals
Calcium, Ca
mg
38
3.8%
Iron, Fe
mg
0.69
3.8%
Magnesium, Mg
mg
27
6.7%
Phosphorus, P
mg
54
5.4%
Potassium, K
mg
475
13.5%
Sodium, Na
mg
36
1.5%
Zinc, Zn
mg
0.32
2.1%
Copper, Cu
mg
0.161
8%
Manganese, Mn
mg
0.497
2.4%
Selenium, Se
µg
0.2
0.2%
Vitamins
Vitamin C, total ascorbic acid
mg
19.6
32.6%
Thiamin (B-1)
mg
0.107
7.1%
Riboflavin (B-2)
mg
0.106
6.2%
Niacin (B-3)
mg
1.487
7.4%
Pantothenic acid (B-5)
mg
0.884
8.8%
Vitamin B-6
mg
0.286
14.3%
Folate (B-9)
µg
6
1.5%
Vitamin B-12
µg
0.00
 
Vitamin A, IU
IU
19218
384%
Vitamin E (alpha-tocopherol)
mg
0.71
2.3%
Vitamin D
IU
0
 
Vitamin K (phylloquinone)
µg
2.3
2.8%
Lipids
Saturated Fatty Acids
g
0.052
 
Monounsaturated Fatty Acids
g
0.002
 
Polyunsaturated Fatty Acids
g
0.092
 
Trans Fatty Acids
g
0.000
 

Reference Values are based on a 2,000 Calorie Intake, for Adults and Children 4 or More Years of Age. Your daily values may be higher or lower depending on your calorie needs.
Percentages are roughly approximated using (RDA) Recommended Dietary Allowances for adults. Source: USDA United States Department of Agriculture
Reference Values for Nutrition - FDA U.S. Food and Drug Administration

Sweet Potato Health Benefits
Sweet potato is one of the most nutrient rich foods available.
One medium sized potato has over 400% of your daily needs for vitamin A.
Vitamin A benefits include;
Essential for good vision, maintains health of specialised tissues such as the retina.
Beta carotene, the precursor to vitamin A found in vegetables, has antioxidant properties, known for protecting cells from the daily toxic damage of oxidation.
Promotes normal development of teeth, soft and skeletal tissues.
Aids in growth and health of skin and mucous membranes.


Sweet Potato Health Benefits

Sweet potato is one of the most nutrient rich foods available. Very high is vitamins, minerals and Carbohydrate, this powerhouse vegetable is packed with nearly all the beneficial nutrients. The richly colored skin pigment and flesh of this vegetable is thought to have multitudes of health benefits.

 
SWEET POTATO
 
HELPS KEEP EYES STRONG
(High in Vitamin A and C)
Sweet Potato's
POWERFUL ANTIOXIDANT
(High in Vitamin A and C)
   
SIGNIFICANTLY ENHANCES WEIGH LOSS
(Good source of Fiber)
LOWERS RISK OF HYPERTENSION AND DIABETES
(Good source of Fiber)
   
BLOOD PRESSURE LOWERING
(Vitamin C and Potassium)
MAINTAINS NORMAL GROWTH AND DEVELOPMENT
(High in Vitamin A and C)
   

HELPS CONTROL BLOOD SUGAR LEVELS
(Good source of Fiber)

LOWERS CHOLESTEROL LEVELS
(Good source of Fiber)
   
HELPS MAINTAIN BOWEL HEALTH
(Good source of Fiber)
GOOD FOR YOUR CARDIOVASCULAR SYSTEM
(Vitamin B-6, Potassium and Fiber)
 
HEALTH
 

There are many reasons why the Center for Science in the Public Interest (CSPI) have ranked the sweet potato Number One In Nutrition. Listed below are some of sweet potato's most notable nutrients!

HELPS KEEP EYES STRONG
Sweet potatoes are an excellent source of vitamin A (in the form of beta-carotene), which is essential for good vision, a strong immune system, and normal growth and development.
 
POWERFUL ANTIOXIDANT
Sweet potatoes are an excellent source of vitamin C (ascorbic acid), which is known as one of the most powerful antioxidants. Vitamin C is needed for the growth and repair of tissues in all parts of your body.
Vitamin C is used to;
• Form an important protein used to make skin, tendons, ligaments, and blood vessels
• Heal wounds and form scar tissue
• Repair and maintain cartilage, bones, and teeth
• block some of the damage caused by free radicals, substances that damage DNA.
 
KEEPS THE NERVOUS SYSTEM FUNCTIONING PROPERLY
Sweet potatoes are an excellent source of vitamin B-6 (Pyridoxine). All B vitamins help the body convert food (carbohydrates) into fuel (glucose), which is used to produce energy. These B vitamins, often referred to as B-complex vitamins, also help the body metabolize fats and protein. B-complex vitamins are needed for healthy skin, hair, eyes, and liver. They also help the nervous system function properly.

Vitamin B-6 helps the body make several neurotransmitters, chemicals that carry signals from one nerve cell to another. B-6 is needed for normal brain development and function, and helps the body make the hormones serotonin and norepinephrine, which influence mood, and melatonin, which helps regulate the body clock.

Along with vitamins B12 and B9 (folic acid), B6 helps control levels of homocysteine in the blood. Homocysteine is an amino acid that may be associated with heart disease. Your body needs B6 in order to absorb vitamin B12 and to make red blood cells and cells of the immune system.

 
LOWERS BLOOD PRESSURE
Sweet potatoes are an excellent source of potassium. Epidemiological and clinical studies show that a high-potassium diet lowers blood pressure in individuals with both raised blood pressure and average population blood pressure. Prospective cohort studies and outcome trials show that increasing potassium intake reduces cardiovascular disease mortality. This is mainly attributable to the blood pressure-lowering effect and may also be partially because of the direct effects of potassium on the cardiovascular system.
  • A high-potassium diet may also prevent or at least slow the progression of renal disease. An increased potassium intake lowers urinary calcium excretion and plays an important role in the management of hypercalciuria and kidney stones and is likely to decrease the risk of osteoporosis. Low serum potassium is strongly related to glucose intolerance, and increasing potassium intake may prevent the development of diabetes that occurs with prolonged treatment with thiazide diuretics. Reduced serum potassium increases the risk of lethal ventricular arrhythmias in patients with ischaemic heart disease, heart failure and left ventricular hypertrophy, and increasing potassium intake may prevent this. The best way to increase potassium intake is to increase the consumption of fruits and vegetables.
 
KEEP YOU REGULAR
Sweet potatoes are a good source of Fiber. Dietary fiber intake provides many health benefits. However, average fiber intakes for US children and adults are less than half of the recommended levels. Individuals with high intakes of dietary fiber appear to be at significantly lower risk for developing coronary heart disease, stroke, hypertension, diabetes, obesity, and certain gastrointestinal diseases. Increasing fiber intake lowers blood pressure and serum cholesterol levels. Increased intake of soluble fiber improves glycemia and insulin sensitivity in non-diabetic and diabetic individuals.
Fiber supplementation in obese individuals significantly enhances weight loss. Increased fiber intake benefits a number of gastrointestinal disorders including the following: gastroesophageal reflux disease, duodenal ulcer, diverticulitis, constipation, and hemorrhoids. Prebiotic fibers appear to enhance immune function. Dietary fiber intake provides similar benefits for children as for adults.
 

References

Vitamin C - U.S. National Library of Medicine / National Institutes of Health
Vitamin A benefit - U.S. National Library of Medicine / National Institutes of Health
Beneficial effects of potassium on human health - US National Library of Medicine / National Institutes of Health
Health benefits of dietary fiber - US National Library of Medicine / National Institutes of Health
Types of sweet potato (Australia) - Australian Sweetpotato Growers Inc
Sweet Potato Nutritional Value - Sources include: USDA United States Department of Agriculture.
Reference Values for Nutrition - FDA U.S. Food and Drug Administration
 

For More Information

Origin, distribution and diversity of the Sweet Potato - From Wikipedia, the free encyclopedia

Australian Consumer Information " The Sweetpotato" Australian Sweetpotato Growers Inc.