Beauty & Health Benefits of Sweet Potatoes

Sweet potatoes are the healthier potato. (Photo: Henry Leutwyler)

Replacing a basic white potato, with the nutritional powerhouse of the sweet potato is a good choice for both health and beauty. Sweet potatoes are amazing sources of vitamins and nutrients. Studies have shown that sweet potatoes end up at the lower end of the glycemic index when they’re boiled than when they’re baked or roasted. By steaming, baking or using a slow cooker rather than deep-frying, you will retain and enhance the antioxidant properties that are present. By eating three to five grams of fat (olive oil or ghee are good choices) with your sweet potato your body will get more of the benefits from the beta-carotene. Here are just a few of the many beauty and health perks of sweet potatoes: 

Stronger hair, skin and nails: Sweet potatoes are loaded with vitamin A, which helps support healthy hair, skin and nails. Vitamin A is essential for eye and skin health. It protects against colds, infections and the flu. It is the key to the formation of teeth and bones, and is essential for your reproductive systems. One cup of sweet potato provides us with 438% of your daily-recommended amount of Vitamin A.

Boosts collagen production: Vitamin C increases collagen, elastin and keratin production and acts as an antioxidant to combat free radicals that lead to premature aging. 

Anti-inflammatory benefits: Sweet potatoes are packed full of antioxidants and have anti-inflammatory properties. 

Disease-fighting power: A great source of beta-carotene, which are natural chemicals called carotenoids that could reduce the risk of chronic diseases such as cancer, cardiovascular disease and macular degeneration. Purple-fleshed varieties are especially powerful as they contain peonidins and cyanidins which have powerful anti-inflammatory and antioxidant properties.

Low in calories: Sweet potatoes contain 100 calories in a 1-cup serving, are filling and packed with nutrition. 

Nutrition-packed: Besides Vitamin A, sweet potatoes are rich in vitamins C, E, B6, B5, B3, tryptophan, manganese, potassium, protein, folate, copper, calcium and fiber.

Healthy Sweet Potato Fries:
One of the most delicious ways to eat sweet potatoes, here’s an easy recipe for fries. 

2 large sweet potatoes
⅓ cup olive oil
3 tsp ground
cinnamon & salt

1. Preheat oven to 350 degrees. Scrub the sweet potatoes, and cut them into matchsticks (for extra fiber and nutrients, leave the skin on.

2. Place them into a large bowl and drizzle them with olive oil until evenly coated.

3. Line a baking sheet with parchment paper, and place sweet potatoes in one layer onto the baking sheet. Sprinkle with salt, then with 1.5 teaspoons of ground cinnamon.

4. Bake for 20 minutes, then turn them over with a spatula.  Sprinkle some salt and the rest of your cinnamon onto this side, and bake again for 30 minutes.