The top benefits, nutritional values, Uses and storage of Sweet Potato

The top benefits, nutritional values, Uses and storage of Sweet Potato

Scientific name of sweet potatoes is Ipomoea batatas. They belong to the morning glory family. Sweet potato are root tubers. They are starchy, sweet tasting vegetables.

The health benefits of sweet potatoes include their ability to help in healthy weight gain, boost immunity, regulate digestion, treat asthma and bronchitis, and control diabetes. Sweet potatoes also help in treating stomach ulcers and relieving arthritis pain.

They Keep Your Heart Healthy

Sweet potato lowers LDL cholesterol as it contains high fiber which reduces the risk of cardiovascular health.

Sweet potatoes are also high in potassium, which works in balance with sodium in your body to maintain healthy blood pressure.

They’re also high in copper, an essential metal for making red blood cells and keeping your heart healthy. Low levels of copper have been linked to dangerously high homocysteine, blood pressure, and LDL cholesterol levels.

They Help Stabilize Blood Sugar

Sweet potato contains fiber and complex carbohydrates which makes your blood sugar level stable and makes you feel full also reduces the risk of type-2 diabetes.

They Can Help Ease Stress and Anxiety

Sweet potato contains magnesium which play a role in calming the brain and reduces stress and anxiety making you calm and relaxed.


Sweet potato contains chlorine which  helps with sleep, muscle movement, learning, and memory. Choline also helps to maintain the structure of cellular membranes, aids in the transmission of nerve impulses, assists in the absorption of fat, and reduces chronic inflammation and free radicals.

Promote Gut Health

Sweet potato contains fiber and antioxidants which provide gut-related health benefits. It also supports  regular bowel movements and lowers the risk of colon cancer.  Sweet potato  provides  better gut health and a lower risk of conditions like irritable bowel syndrome (IBS) and infectious diarrhea.

May Have Cancer-Fighting Properties

Sweet potato contains lots of antioxidants which reduces the risk of various cancer like  bladder, colon, stomach, and breast cancer.

Support Healthy Vision

Sweet potato contains beta carotene which supports eye health and healthy vision.

May Enhance Brain Function

Sweet potato is anthocyanin rich which supports brain health and improves brain function. It also lowers the risk of dementia.

May Support Your Immune System

Sweet potatoes  contain vitamin A which supports gut and boosts immune system.

They Can Help Boost Fertility

Sweet potato are a rich source of iron and vitamin A which supports fertility.

They Have Anti-Inflammatory Effects

Eating sweet potatoes may also help reduce inflammation.

This is chiefly due to their high levels of beta-carotene, vitamin C, and magnesium. Their abundance of antioxidants doesn’t hurt here, either.

One of the particular antioxidants that’s found most abundantly in purple sweet potato flesh is cyanidin. Cyanidin has been linked to reducing inflammation, especially in the digestive tract.

Promote Weight Gain
Sweet potato contains vitamins, minerals and proteins. They provide energy and are easy to digest thus, promoting a healthy weight gain.

Asthma Friendly Food
Sweet potato contains antioxidants and has less probability of getting allergic reaction so, it is beneficial in consuming when one is suffering from asthma.

Treat Bronchitis
Sweet potatoes contain vitamin C, iron that helps to cure bronchitis.
Reduce Arthritis Pain

Beta-carotene, magnesium, zinc, and vitamin B complex make sweet potatoes a highly important food source for managing arthritis.The water in these tuberous vegetables are boiled can also be applied externally on joints to ease the associated pain of arthritis.

Treat Stomach Ulcers
Sweet potatoes are rich in vitamin C which reduces the risk of stomach ulcers. It also prevents constipation ands inflammation around the ulcers as it contains roughage.

Prevent Dehydration
The fiber or roughage present in sweet potatoes helps the body retain water. This maintains water balance in the body, keeping you hydrated and your cells functioning efficiently.

Sweet potato should be consumer at night as sweet potatoes not only contain complex carbohydrates, which will help you sleep better, they also add a dose of potassium, which can help relax your muscles, leading to better quality sleep all night long.Chili pepper, cilantro, cinnamon, coconut, garlic, ginger, nutmeg, rosemary, thyme, allspice, cinnamon, and clove, lime, onions, carrot, salt, thyme, walnuts, oranges, pineapple, apples, and potato, pecans, maple sugar goes well with sweet potatoes.

Ways to use Sweet potato

Sweet potatoes can be enjoyed with or without the skin and can be baked, boiled, roasted, fried, steamed, or pan-cooked.

Their natural sweetness pairs well with many different seasonings, and they can be enjoyed in both savory and sweet dishes.

Some popular ways to enjoy sweet potatoes include:Sweet potato chips: Peeled, thinly sliced, and baked or fried.

Sweet potato fries: Peeled, cut into wedges or matchsticks, and baked or fried.

Sweet potato toast: Cut into thin slices, toasted, and topped with ingredients like nut butter or avocado.

Mashed sweet potatoes: Peeled, boiled, and mashed with milk and seasoning.

Baked sweet potatoes: Baked whole in the oven until fork-tender.

Sweet potato hash: Peeled, diced, and cooked with onion in a pan.

Spiralized sweet potatoes: Cut into spirals, sautéed, and sauced.

In baked goods: Sweet potato puree adds moisture without fat.

How to Buy and Store Sweet Potatoes

When you pick one up, take a close look at its skin (no, you don’t have to pack your magnifying glass). It should all be mostly the same color without visible signs of decay or cracking.

Give it a little squeeze. You don’t want your sweet potato to be squishy anywhere, as this could indicate rotting.

When you get your sweet potatoes home, make them a nice place to rest in a basket on your countertop or pantry. You should keep them dry and cool (room temperature, not refrigerated).

Typically, you should use sweet potatoes within a few weeks of purchase.

Uses of sweet potato

  • Helps To Improve Skin Texture: Boil the sweet potato for few minutes. Once done with the boiling process, preserve the boiled water and pour it into bottle. Store it in the refrigerator and allow it to cool. You can then use this water as a toner for skin. This organic toner will help you get rid of impurities. It also deep cleanses the skin pores to a great extent.
  • Reduces Oily Skin: Boil the sweet potato and mash it thoroughly. Once you’re done with the mashing, add a tablespoon of organic honey to it. Apply this mixture to your face and wash off after few minutes.
  • Lightens Dark Circles & Eye Puffiness: Sweet potato is rich in anthocyanin which helps in healing the dark circles and eye puffiness. All you need to do is to take your sweet starch and cut two slices from the same. Place them on your eyes for a while and let it work.
  • Acts As A Moisturizer: Take half cup of boiled sweet potatoes, 1 tablespoon yogurt and 1 tablespoon oats and then start blending them to form a solid paste. Use this paste on your skin and scrub it slowly. Wash your face once done with warm water and you can feel your skin moisturized.

Season in which sweet potato is available

Sweet potatoes grow best in abundant sunlight and warm temperatures, and are generally available year around with the peak season falling from late October through December.

How to make Bihari Shakarkand Bhujiya Recipe – Spicy Sweet Potato Sabzi

2 Sweet Potatoes , peeled and cut into thin strips
1 teaspoon Turmeric powder (Haldi)
1 teaspoon Cumin seeds (Jeera)
2 Green Chillies, split into halves
1-1/2 tablespoon Mustard oil
Salt, to taste

To begin making the Bihari Shakarkand Bhujiya recipe, wash and peel sweet potatoes.

And cut them into one inch long stick pieces similar to the one for finger chips.

In a non-stick wok, add mustard oil; Once the oil is hot, add cumin seeds. Allow it to splutter.

Now, add green chilies and saute it. Stir in the chopped potatoes and turmeric powder. Season it with salt.

Reduce the flame. Cook until the sweet potatoes are cooked completely. Towards the end, when the sweet potatoes have almost cooked, open the lid and allow it to become crispy.

At this stage you can optionally add more mustard oil and then sprinkle some more salt. Ensure you keep stirring occasionally so the Bihari Shakarkand Bhujiya gets cooked from all the sides.

Once done, turn off the heat and transfer the Bihari Shakarkand Bhujiya to serving bowl.

Serve the Bihari Shakarkand Bhujiya and serve with Whole Wheat Lachha parathas and Boondi raita for a weekday meal.

How to make Dry Sweet Potato Thoran Recipe

2 Sweet Potatoes , medium size
1 Onion
1/2 teaspoon Rasam Powder
Turmeric powder (Haldi)    , a pinch
Asafoetida (hing) , a pinch
Salt, to taste
For the seasoning
2 teaspoons Cooking oil
1 teaspoon Mustard seeds
1 teaspoon White Urad Dal (Split)
1 sprig Curry leaves
To begin making the Dry Sweet Potato Thoran Recipe, wash and trim the edges of sweet potatoes. Pressure cook in enough water for 1 whistle over medium flame. After the pressure is released, peel the skin and cut into roundels and keep it aside.

Heat oil in a heavy bottomed pan, add mustard seeds and urad dal. When the mustard seeds splutter, add curry leaves. Later add chopped onion and saute till soft and translucent.

Add the sliced sweet potato to the pan and toss them gently. Add turmeric powder, salt and rasam powder. Mix everything so that sweet potato slices are well coated.

Keep the flame on low, close with a lid and let it cook over low flame. Mix in between. The mixture should cook from the steam released by it.

When the sweet potato is cooked, sprinkle gram flour and toss gently such that it gets coated well. Add 1-2 teaspoon of oil and let the raw banana pieces get nicely fried on low flame .

Let it cook for 5-7 minutes for all the flavors to absorb. Take off stove and serve hot.

Serve Dry Sweet Potato Thoran along with Mixed Vegetable Sambar and Steamed Rice for a weekday meal.

Safety profile

People who are taking beta-blockers for heart disease are not advised to consume sweet potato as it can cause potassium levels to increase in the blood. Sweet potato contains high potassium levels so, it is not advised for people whose kidneys does not function properly.

 Fun facts on sweet potato

  • Sweet potatoes may help maintain a healthy blood pressure and protect against cancer.
  • The high fiber content of sweet potatoes helps prevent constipation.
  • One medium, baked sweet potato with skin contains just 103 calories.
  • The fastest way to prepare a sweet potato is in the microwave.
  • Although there is much confusion, sweet potatoes are not related to yams.
  • Sweet potato roots are harvested 90 to 120 days after transplanting.
  • North Carolina’s official vegetable is the sweet potato.
  • February is National Sweet Potato Month.

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