Benefits of Sweet Potatoes For Health, Increase Immunity

Sweet potato is a food ingredient that can be used as a substitute for rice. Apart from being sweet, sweet potatoes also have a lot of nutrients. What are the health benefits of sweet potatoes?

Apart from being useful for reducing the risk of dangerous diseases, sweet potatoes also have other uses. Especially with regard to increased body energy and the immune system, as well as weight loss. Sweet potatoes can be processed by boiling, grilling, or eating by mashing them. This food is naturally sweet, so you can eat it right away without having to add sugar.

Nutritional Content of Sweet Potatoes

Everyone should include sweet potatoes in the list of healthy foods that are consumed daily. Therefore, these foods contain a lot of vitamin A, so that it is sufficient to meet the daily needs of the body. In addition, sweet potatoes also provide 37 percent of the body's need for vitamin C. A medium-sized baked sweet potato only has 105 calories, making it suitable for those of you who are undergoing a weight loss program. Sweet potatoes also contain fiber and contain almost no fat.

Other important nutritional content in sweet potatoes are 25 percent manganese, 14 percent vitamin B6, and 9 percent potassium.

In addition, sweet potatoes contain other nutrients that are no less important, such as:


Choline is a versatile substance that is very important for the body. Called versatile because this substance helps chemical processes in nerve cells, helps absorption of fat, and maintains the structure of the cell membrane. In addition, choline is also useful in helping muscle movement, sleep, study, and remember. A study reveals that the benefits of sweet potato extract are also anti-inflammatory and antidote to free radicals.

Beta carotene

This substance not only gives the sweet potato its bright color, it also provides many benefits. Beta carotene plays a role in delaying aging and protects the body from various diseases, including heart disease, cancer, and asthma. Beta carotene in the body is converted into vitamin A. Therefore, eating foods that contain beta carotene can help prevent and repair eye damage, prevent nerve damage, and strengthen immunity.

Fiber and potassium

Medium-sized sweet potatoes contain 4 grams of fiber and about 438 mg of potassium. It is important to know that sweet potato peels contain these two substances. Even if the skin is brown, purple, or yellow, the nutritional content is the same. When eating sweet potatoes, try not to peel the skin so you can get the maximum benefits.

What are the benefits of sweet potatoes for health?

The nutritional content of sweet potatoes makes this food has many benefits. No wonder sweet potato is one of the foods that are liked by various groups.

The health benefits of sweet potatoes are not only limited to staple food alternatives. Here are the benefits of sweet potatoes that you need to know:

1. Good For Digestion

The high fiber contained in sweet potatoes helps the digestive system get better and prevents constipation.

2. Has high antioxidants

Sweet potatoes offer several antioxidants. One of them is even said to help protect the body and fight several types of cancer.

Anthocyanins are a group of antioxidants found in purple sweet potatoes.

In a 2013 study published in the journal National Center for Biotechnology Information, these components were found to slow the growth of several types of cancer cells, including bladder, colon, and breast cancer.

3. Good For Eye Health

Sweet potatoes are very rich in beta-carotene content, which is also an antioxidant that is responsible for the vegetable's bright orange color.

Beta carotene is converted into vitamin A in the body and used to form light-detecting receptors in the eye.

Vitamin A deficiency is a problem in developing countries and can lead to a special type of blindness known as xerophthalmia. Eating foods that contain beta-carotene, such as sweet potatoes, can prevent this from happening.

4. Improve brain function

Eating purple sweet potatoes can help improve brain function. Not only that, a diet of fruits, vegetables, and antioxidants was associated with a 13 percent lower risk of mental dementia. 

5. Prevent Cancer

As previously mentioned, the beta carotene content in sweet potatoes allows these foods to be beneficial in preventing cancer. Research shows that beta carotene can reduce the risk of several cancers, such as stomach, breast, and kidney cancers.

6. Increase Immunity

Again, beta carotene in sweet potatoes has a great role. This substance works with vitamin C in increasing immunity. These two substances which also have antioxidant properties form a powerful nutrient combination to support a boost in the immune system.

7. Reduce blood sugar levels in diabetics

A study shows that sweet potatoes can reduce blood sugar levels in diabetics. Sweet potatoes are also suspected to reduce cell resistance to insulin and reduce levels of HbA1C in the blood which are elevated in diabetics. However, these studies are still limited to low quality studies and these data still need further study.

8. Helps lower blood pressure

Eating sweet potatoes can help increase potassium intake. Thus, there is the potential to help lower blood pressure. However, it is advisable to process sweet potatoes without adding excessive salt, because excess salt (sodium) can cause an increase in blood pressure.

9. Lose weight

The benefits of sweet potatoes for a weight loss diet are well known to the public. Consumption of sweet potatoes has been found to reduce body weight and fat levels, thereby reducing obesity. Not only that. Sweet potatoes also provide positive benefits for kidney and liver function.

Boiled sweet potato treats are usually considered a traditional dish. Even so, don't be confused with foods that are low in nutrients. To enjoy the benefits of sweet potatoes, try to eat them more often as a main meal menu or just a snack at certain times.

What needs to be considered before consuming sweet potatoes?

Sweet potatoes have a natural sweetness that makes them edible without any additional side dishes. But even though there are many health benefits of sweet potatoes, remember that sweetness comes from the high sugar and carbohydrate content.

Unhealthy ways to process sweet potatoes, such as frying, roasting, and roasting can increase the glycemic index in sweet potatoes. An increase in the glycemic index can trigger an increase in blood sugar levels. Therefore, it would be better if you consult your doctor first before consuming sweet potatoes if you have type 2 diabetes. You also should not eat sweet potatoes if you are allergic to sweet potatoes.

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