What Is the Nutritional Value of Sweet Potato?

The sweet potato is an incredibly popular vegetable that features on it's own, and as part of other dishes in restaurants and homes all over the world. Have you ever wondered about what the nutritional value of sweet potatoes are though, I mean just how good for you are they? This article is going to explain to you in simple terms all of the sweet potato nutrition facts, that highlight just why this is spud is such a common choice for the dinner table.

Nutritional data

I am going to start off by putting all of the nutritional information surrounding the sweet potato in black and white for you, before going on to explain what it all really means. Statistics don't necessarily mean the same thing to everybody.

The following sweet potato nutriton facts are based on one potato without the skin, weighing 151 grams.

Vitamin A - 23,769 IU 

Vitamin B1 (Thiamin) - 0.1 milligrams 

Vitamin B2 (Riboflavin) - 0.1 milligrams 

Vitamin B3 (Niacin) - 0.8 milligrams 

Vitamin B5 (Pantothenic acid) - 0.9 milligrams 

Vitamin B6 - 0.2 milligrams 

Vitamin B9 (Folate) - 9.1 micrograms 

Vitamin B12 - 0.0 micrograms 

Vitamin C - 19.3 milligrams 

Vitamin E - 1.4 milligrams 

Vitamin K - 3.2 micrograms 

Choline - 16.3 milligrams

Calcium - 40.8 milligrams 

Copper - 0.1 milligrams 

Iron - 1.1 milligrams 

Magnesium - 27.2 milligrams 

Manganese - 0.4 milligrams 

Phosphorus - 48.3 milligrams 

Potassium - 347 milligrams 

Selenium - 0.3 micrograms 

Sodium - 40.8 milligrams 

Zinc - 0.3 milligrams

Protein - 2.1 g 

Cholesterol - 0.0 milligrams 

Dietary Fiber - 3.8 g 

Carbohydrates - 26.8 g 

Water - 121 g 

Total fats - 0.2 g 

Sugars - 8.7 g

So what do all of these nutritional statistics actually mean, which are positive, and which are negative?

The positive nutritional values of sweet potato

Let's begin with the good news, as there is much more of this to talk about. The sweet potato is a natural food and therefore it is something that is loaded with vitamins and minerals. Some to a higher degree than others of course, but overall making a notable contribution to a great many of these that your diet requires on a regular basis.

Dietary fiber - Fiber is a fundamental part of the human diet, and the 3.8 grams you can get from just one boiled potato is 15% of the total you need in a whole day.

Vitamin A - They are simply an enormous source of vitamin A, a nutrient important to your health for various reasons such as the functionality of your eyes. You can get over four times the amount of vitamin A that you need in a day through just one sweet potato!

Vitamin C - Vitamin C is renowned for helping your immune system stay healthy, but it has many other roles in the body too. You can get around a third of the total vitamin C needed in a day with a single sweet spud.

Potassium - One of the most essential minerals that your body must have in order to perform a variety of processes. Potassium gives you energy, helps your muscles and regulates both your blood pressure and nervous system. A boiled sweet potato can provide you with 10% of the total potassium your need in a day.

Manganese - Another mineral that this vegetable hs rich in is manganese. In fact 0.4 milligrams is 20% of your body's daily requirement.

Being a natural plant food, the sweet potato contains no cholesterol, a low amount of sodium, and an incredibly low amount of fat. It is a great source of carbohydrates, which is where it's calories come from, and also contains a moderate amount of sugar.

Calories in sweet potato

Something that may border on the positive and negative is the number of calories in a sweet potato, which for the example used on this page is 115. This may sound a lot for one potato, and it is 6 per cent of the total calories the average adult male should be consuming in a day, but when you look at all of the nutritional benefits this is a no brainer. The sweet potato offers too much in it's nutritional goodness to overlook, for the sake of cutting out a few extra carbs and calories.

Summary

You are going to be hard pushed to find any reason to leave something as healthy as the sweet potato out of your diet. It is a versatile food that tastes delicious on it's own as well as complimenting many main meals, and even being made into dishes such as the ever popular potato pie.

If you can overlook the calorie content, which really is not exactly all that bad, you will be greeted by a wealth of positives when it comes to what they can do for you.

I hope that this has been a sound explanation for all of those people looking to find out the answer to the common question, 'what is the nutritional value of sweet potato?'. With bases covered you can do your health nothing but good by eating them.

20 Top Muscle Building Foods

Supplements can very convenient not to mention a very tasty way of making sure you are getting all of your daily nutrients.

So just incase you didn't know here are top 20 foods to keep your immune systems running high, build your muscle and lower you body fat, happy reading/eating!

1) Pineapple

Apart from being naturally sweet and very tasty pineapples contain Bromelain and enzyme that helps to break down amino acids in proteins and promotes good digestion.)

2) Eggs

Eggs contain muscle-building amino acids in every shell, as well as proteins and healthy fats - including the yolk just don't eat too many!

3) Water

Being hydrated at all times is very important especially if you are exercising regularly. It is also important for fat loss, and first thing in the morning will kick start your metabolism.

4) Sweet Potatoes

Low GI carbohydrates ideal for maintaining and building muscle and avoiding fat gains.

5) Turkey Breast

Low in fat and high in protein this white meat is also usually very cost effective if you are on a budget.

6) Olive Oil

High in monounsaturated fats very good for the heart in moderation.

7) Grapefruit

Half a grapefruit first thing in the morning will not only provide you with vitamin C but will also help you to burn fat due to a special ingredient that helps prevent weight build up around the wairt.

8) Cottage Cheese

Slow release protein source low in fat and ideal before bed.

9) Green Tea

Cancer prevention and weight loss, green tea has been shown to help with both. You can also have it hot or cold and it makes a great addition to a pre workout drink as it contains caffeine.

10) Beef

Full of protein, muscle building amino acids and iron.

11) Whole-wheat Bread

Complex carbohydrates great for making you feel full but still fairly low GI, use in moderation.

12) Yoghurt

Rich in protein, calcium and can promote fat loss. It can also potentially reduce your risk of cancer.

13) Spinach

Full of vitamins and calcium on of the true super foods and calorie free!

14) Broccoli

Full of iron and vitamins calorie free great for keeping the immune system going.

15) Oats

Great for low GI energy keeping fat storage to a minimum and studies have shown its also good for reducing cholesterol.

16) Salmon

Packed with protein and omega 3 oils just watch the calories as it does contain a lot of fats.

17) Blueberries

Loaded with antioxidants and delicious in pancakes or in some natural yoghurt for breakfast.

19) Beans

High fibre complex carbohydrates, great for making you feel full but very healthy.

20) Avocado

Full of healthy fats, great as a source of energy on a low carbohydrate diet.

What Are The Benefits of Drinking Green Smoothies?

Green smoothies are perfect additions for a more healthy life. It is a mixture of fruits and vegetables with cold water or ice which forms a rich and nutritious drink. They are not only the healthiest choice to drink but there are also many benefits involved in its consumption. Unlike most modern drinks that contain artificial sweeteners and chemicals, they are healthy and above all 100% natural.

These artificial sweeteners comprise aspartame and acesulfame potassium, which are always in question as to whether or not they are carcinogenic. In addition to all this, the large amount of processed sugars can contribute and increase the risk of diabetes and many other diseases when there is too much consumption. In contrast, there is no risk of drinking green smoothies, because they contain sugar base, such as fructose, which are easily decomposed.

The secret that makes green smoothies be the best choice for anyone, that they can combine between the best taste and the best nutrition possible! because the fruits provide smooth and rich flavor, while vegetables provide thick texture and a large amount of dietary fiber as the body needs. With these aspects, they are an excellent alternatives for modern drinks such as soft drinks and juice powder.

So what are the benefits of drinking green smoothies daily?

Here are some benefits:

1) It will help in the regulation of blood sugar levels and reduction of blood cholesterol levels.

2) These smoothies provide your body with the nutrients you need and will make you eat less junk food and unhealthy snacks which will allow you to lose weight.

3) With all the added nutrients in your body, your hair and nails will not only grow faster but will also be stronger and healthier.

4) It help to alkalize our blood pH. A high acidic pH leads to illness and disease, and drinking green smoothies neutralizes this acidic environment.

5) It provide chlorophyll, which cleanses and builds blood.

6) Green smoothies are antioxidant rich, helping our bodies to fight free radicals and toxins in our environment.

7) It help to reduce inflammation.

8) It provide much needed fiber.

9) It encourage healthy digestion and elimination.

One advantage that makes consumption of green smoothies every day easier, its cheap cost. But the thing that motivates us more to believe that they are the best method for better health is the saying "nothing beats the natural."