Univesity of Illinois Extension
Power up with sweet potatoes

 

[November 16, 2024]  November is National Sweet Potato Awareness Month! Sweet potatoes are packed with nutrients and contain a rich flavor profile, making it ideal to enjoy by itself or as part of a dish. Although the traditional sweet potato is characterized by copper-colored skin and vibrant orange flesh, there are hundreds of varieties grown all over the world, displaying white, cream, yellow, reddish-purple, and deep purple colors.

Sweet potatoes are a great source of vitamin A (in the form of beta-carotene), vitamin B6, vitamin C, potassium, and fiber. They are naturally fat-free, low in sodium, and cholesterol-free. Sweet potatoes contain beta-carotene and anthocyanins that are naturally occurring plant phytochemicals, which gives vegetables their bright colors and offer health benefits of reducing heart disease and cancer risk. Sweet potatoes that contain orange flesh are richest in beta-carotene while sweet potatoes that contain purple flesh are richest in anthocyanins. There are many ways to cook a sweet potato, but research indicates that boiling them makes nutrients more absorbable and cooking with the skin on minimizes leaching of beta-carotene and vitamin C.

Thinking of how you can add this nutrient-packed vegetable to your meals? Try topping off your soups and salads with cooked diced sweet potato, make your own version of a loaded baked potato, or have a side of mashed sweet potatoes with your meal.

Source:

Pauline Wrocenski, Illinois State University dietetic intern

Harvard T.H. Chan School of Public Health. (2024). Sweet Potatoes. The Nutrition Source.
https://nutritionsource.hsph.harvard.edu/food-features/sweet-potatoes/

[Terri Casey
University of Illinois
County Extension Director]