Two Main Vitamins In Sweet Potatoes

Two Main Vitamins in Sweet Potatoes

Dec 1, 2010 | By Janelle Vaesa

Sweet potatoes are a healthy vegetable choice -- low in calories and fat free. Sweet potatoes have many vitamins, minerals and fiber to help regulate the digestive system. The sweet potato is also considered a complex carbohydrate, which takes longer to digest and does not cause a spike in blood sugar.

Vitamin C

Vitamin C, also known as ascorbic acid, is responsible for scar tissue formation, bone growth, hormone synthesis, the absorption of iron and the support of immune system functions. According to Frances Sizer and Eli Whitney, authors of the book "Nutrition Concepts and Controversies," not consuming enough vitamin C can lead to frequent colds and illnesses, bleeding gums, joint pain, depression and wounds that are slow to heal. Sweet potatoes are an excellent source of vitamin C -- containing 20 mg per 1/2 cup. Adult men should consume 90 mg of vitamin C each day, and adult women should consume 75 mg a day.

Beta Carotene

Beta carotene is a form of vitamin A that is made by plants. Vitamin A is responsible for bone growth, reproduction, skin health and healthy vision. Beta carotene works as an antioxidant that helps keep your immune system healthy. According to Sizer and Whitney, the recommended intake for vitamin A for men is 900 IU per day and 700 IU per day for women. Sweet potatoes contain an excellent source of beta carotene. A 1/2-cup serving of cooked sweet potatoes contains 961 IU of vitamin A.

Vitamin E

Sweet potatoes are one of the few sources of vitamin E that are fat free and low in calories, reports the North Carolina Sweet Potato Commission. Many sources of vitamin E such as vegetable oils, nuts and avocados contain fat. A 1/2-cup serving of baked sweet potatoes contains 0.47 mg of vitamin E. Adults should consume 15 mg a day of vitamin E. Vitamin E is responsible for maintaining a healthy immune system, developing nerves and stabilizing cell membranes. Not receiving enough vitamin E can result in anemia, leg cramps, weakness and nerve degeneration.