Sweet potato 甘藷

Sweet potato

甘藷

Lila Süßkartoffel (1)

Süßkartoffel gedämpft mit Miso Paste

Süßkartoffel (2)

Sweet Potatoes are the cool alternative to regular potatoes. Their vibrant orange color and sweet taste are a feast for the senses. But it's not just that - sweet potatoes are also packed with nutrients like vitamin A, vitamin C, fiber, and potassium, which keep your body in top shape. And the best part is, you can also reap all these nutrients by eating the skin. It not only gives sweet potatoes their robust texture but also contains a variety of antioxidants and minerals. Whether grilled, baked, or mashed - the sweet potato is a true all-rounder in the kitchen and a real powerhouse for your health.

One outstanding advantage of sweet potatoes is their high vitamin A content. Vitamin A plays a crucial role in maintaining the health of your eyes, skin, and immune system. It contributes to the formation and maintenance of healthy cells and supports your body's defenses. With just one serving of sweet potatoes, you can already meet a significant portion of your daily vitamin A needs.

Furthermore, sweet potatoes are rich in vitamin C, a powerful antioxidant that boosts your immune system and protects your body against harmful free radicals. Vitamin C also plays a vital role in collagen production, which is essential for healthy skin, hair, and nails. By regularly incorporating sweet potatoes into your diet, you can reap the numerous health benefits of this vitamin.

Another great advantage of sweet potatoes is their high fiber content. Fiber is important for a healthy digestion and can help stabilize your blood sugar levels. By consuming fiber-rich foods like sweet potatoes, you can also reduce the risk of heart disease, diabetes, and certain types of cancer. They provide a long-lasting feeling of fullness and can thus aid in weight management.

Potassium is another valuable nutrient found abundantly in sweet potatoes. Potassium is important for regulating blood pressure, maintaining electrolyte balance, and supporting the function of muscles and nerves. By incorporating sweet potatoes into your diet, you can help maintain a healthy blood pressure and reduce the risk of strokes and heart disease.

An often overlooked aspect of sweet potatoes is their skin. The skin of sweet potatoes is not only rich in fiber but also contains a variety of antioxidants and minerals. These nutrients contribute to the health of your skin and help reduce the effects of aging and environmental pollutants. When preparing sweet potatoes, you should consider keeping the skin on to benefit from all these valuable nutrients.

The versatility of sweet potatoes makes them a true all-round star in the kitchen. You can grill, bake, roast, boil, or mash them to create a variety of delicious dishes. Whether as a side dish, main course, or even in desserts - sweet potatoes are a real culinary powerhouse. There are no limits to your creativity.

In conclusion, sweet potatoes are not only incredibly tasty but also extremely beneficial for your health. Their vibrant color and sweet taste make them a highlight on your plate. With their high content of vitamin A, vitamin C, fiber, and potassium, they offer a multitude of health benefits. By incorporating sweet potatoes into your diet on a regular basis, you can do your body a favor and take care of your health in a versatile and delicious way. So, let yourself be inspired by the diverse possibilities of sweet potatoes and discover how they elevate your culinary creations to a whole new level.

Fact Check: Nutrition table for sweet potatoes

Macronutrients

Nutritional value	pro 100g
Energy in kilojoules	117
Energy in kcal	280
Fat in g	0,6
of which: - saturated fatty acids	0,23
Carbohydrates in g	24,08
Carbohydrates, thereof sugar in g	4,62
Protein in g	1,63
Salt in g	0,01
Fibre in g	3,14
Bread units	2

Micronutrients

Nutritional value	pro 100g
Sodium (Na) in mg	4
Potassium (K) in mg	360
Magnesium (Mg) in mg	18
Calcium in mg	22
Iron (Fe) in mg	0,66
Phosphor (P) in mg	39
Copper (Cu) in µg	130
Zinc (Zn) in mg	0,23
Chloride in mg	46
Fluoride in µg	17
Iodide in µg	2,4
Selenium (Se) in µg	240
Manganese (Mn) in µg	16
Sulphur (S) in mg	–

Sweet potato vitamins

Vitamin	pro 100g
Vitamin A (Retinoläquivalent) in µg	7887
Vitamin A (ß-Carotin) in µg	1100
Vitamin D (Calciferol) in µg	0
Vitamin E (Alpha-Tocopherol) Aktiv. in mg	4,56
Vitamin B9 (Folsäure) in µg	12
Vitamin B1 (Thiamin) in mg	0,06
Vitamin B2 (Riboflavin) in mg	0,05
Vitamin B6 (Pyridoxin) in mg	0,27
Vitamin C (Ascorbinsäure) in mg	30
Vitamin E (a-Tocopherol) in mg	4,56
Vitamin K in µg	0
Vitamin B3 (Nicotinamid) in µg	0,83
Vitamin B5 (Pantothensäure) in mg	4
Vitamin B7 (Biotin) in µg	0
Vitamin B12 (Cobalamin) in µg	1314

Note: The values given are based on the Federal Food Code (BLS) and give an overview of the nutrient composition of sweet potatoes. Please note that the values may vary depending on the variety and preparation.

How healthy is the sweet potato?

In recent years, the demand for sweet potato has been steadily increasing. It not only impresses with its sweet aromatic taste, but also with its nutritional values. But how can something that tastes so good really be so good for you?

How do the vitamins in sweet potatoes unleash their full power?

Sweet potatoes contain a high amount of Vitamin A and beta-carotene, which our body converts into Vitamin A. Just 100 grams provide the daily recommended intake, and the antioxidant beta-carotene content is nearly equivalent to that of a carrot. Vitamin A is crucial for boosting our immune system and protecting our cells, as well as maintaining good eyesight and healthy skin. Beta-carotene is best absorbed by our body when consumed with healthy fats, which are abundant in foods such as avocado, nuts, or salmon. Sweet potatoes also contain a high amount of Vitamin E, which protects our skin cells from aging. Additionally, the Vitamin C content of sweet potatoes is double that of regular potatoes and is an important antioxidant. Vitamin C strengthens our immune system and enhances the absorption of nutrients

What Micronutrients are found in sweet potatoes?

Sweet potatoes contain ample amounts of potassium,which regulates the fluid balance in our body. By flushing out excess water, it also helps to regulate high blood pressure. In addition to potassium, sweet potatoes also contain calcium, iron, and phosphorus. Calcium is an essential mineral that is particularly important for our bones and teeth. It not only strengthens our bones and teeth but also stabilizes our cell walls. Moreover, it plays a role in the transmission of nerve impulses in our nervous system.

Which is healthier, sweet potato or regular potato?

Sweet potatoes are the cool alternative to regular potatoes. Their bright orange color and sweet taste are a feast for the senses. But not only that, sweet potatoes are also packed with nutrients like vitamin A, vitamin C, fiber, and potassium, which keep your body in shape. And the best part is that you can also absorb all these nutrients by eating the skin. This not only gives sweet potatoes their robust structure but also contains a variety of antioxidants and minerals.
Whether grilled, baked, or mashed, the sweet potato is a true all-rounder in the kitchen and a real powerhouse for your health.

Should you peel sweet potatoes?

The decision of whether or not to peel sweet potatoes depends on personal preferences and cooking methods.

The skin of the sweet potato is rich in nutrients and fiber, so eating the skin can contribute to a higher nutrient intake.

If using sweet potatoes in a recipe that doesn't require peeling the skin, such as fries or roasted sweet potato wedges, it may be beneficial to leave the skin on. However, the skin of the sweet potato can sometimes be tough and difficult to digest, especially if it's older.

In this case, it may be advisable to peel the sweet potato to ease digestion. Another factor to consider is the use of pesticides or other chemicals on the surface of sweet potatoes. If unsure whether sweet potatoes are organic or have been treated,

it's best to peel them to remove any potential residues. Ultimately, the decision to peel sweet potatoes or not depends on individual preferences and circumstances. It's important, however, to recognize the skin as a potential source of nutrients and fiber and to consider it when necessary.