Sweet potatoes are a healthy staple all year long, but the fall season is really their time to shine.
The bright orange spud is tasty and versatile — you can stuff, bake, roast, mash or even microwave them. From autumnal desserts to comfort-food mains, the super starch lends a creamy texture and slight sweetness to our favorite dishes right now.
Sweet potatoes are also a well-rounded nutritional powerhouse with plenty of vitamins, minerals, fiber and antioxidants.
Plus, they are some of the least expensive items in the produce aisle. Here are some of the top reasons to add more sweet potatoes to your diet and simple ways to enjoy this delicious tuber.
Sweet potato nutrition facts
One medium sweet potato has a ton of nutrients, including:
- 112 calories
- 2 grams protein
- 24 grams carbohydrates
- 0 grams fat
- 3.7 grams fiber (15% daily value (DV))
- 7 grams sugar
- 542 milligrams potassium (12% DV)
- 31 grams magnesium (8% DV)
- 0.3 milligrams vitamin B6 (15% DV)
- 961 mcg vitamin A (106% DV)
- 22 milligrams vitamin C (30% DV)
Sweet potato benefits
Sweet potatoes are known for their vitamin A content. They actually contain a precursor to the vitamin, called beta carotene, which the body coverts to vitamin A after eating. This nutrient is most known for its contribution to eye health.
As a matter of fact, having enough vitamin A in the diet reduces the risk of developing advanced age-related macular degeneration (AMD), the leading cause of visual impairment and blindness in the United States. Luckily, one medium sweet potato provides all the vitamin A you need in a day. Keep in mind that vitamin A is fat soluble, so pair sweet potatoes with a healthy fat, like olive oil or avocado, to reap all the eye-boosting benefits.
Sweet potatoes are also rich in potassium, a mineral that is tied to blood pressure. Research suggests that a potassium deficiency may elevate blood pressure, and conversely, eating enough potassium may reduce blood pressure. Potassium works twofold for the heart; it dilates…
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