Severe vitamin A deficiency is a concern in developing countries and can lead to a special type of blindness known as xerophthalmia. Healthy Sweet Potato Casserole Ingredient Notes. Sweet potato is a versatile root vegetable that is great for weight loss. Yes, … They’re also incredibly rich in beta-carotene, which is converted to vitamin A to support good vision and your immune system. The phytonutrients associated with different colors in sweet potato do have different health properties. 80g of sweet potato, or about one medium potato, counts towards one of your five-a-day, unlike white potato which does not. This helps keep your eyes healthy as well as your immune system, your … This article examines the benefits and key differences of…, Everyone knows that vegetables are good for your health, but some truly stand out from the rest. However, studies have yet to test these effects in humans. Supplementing with anthocyanin-rich sweet potato extract has been shown to improve learning and memory in mice, possibly due to its antioxidant properties (32, 33). Nicola Shubrook – Registered nutritionist, eating a healthy diet can reduce the risk of cancer, antioxidants in the peel of sweet potatoes, protective effect on the digestive system, Sweet potato, coconut & lemongrass soup with coriander sambal, Sweet potato dhal with curried vegetables, Spiced chicken, spinach & sweet potato stew. Test-tube studies have found that antioxidants in purple sweet potatoes promote the growth of healthy gut bacteria, including certain Bifidobacterium and Lactobacillus species (15, 16). Sweet potatoes are a rich source of fibre as well as containing an array of vitamins and minerals including iron, calcium, selenium, and they’re a good source of most of our B vitamins and vitamin C. One of the key nutritional benefits of sweet potato is that they’re high in an antioxidant known as beta-carotene, which converts to vitamin A once consumed. Therefore, a healthy gut is an important part of a healthy immune system. Over the last 15 years she has been a contributing author to a number of nutritional and cookery publications including BBC Good Food. Sweet potato, coconut & lemongrass soup with coriander sambalSweet potato dhal with curried vegetablesMoroccan chicken with sweet potato mashSpinach, sweet potato & lentil dhalJerk sweet potato & black bean currySpiced chicken, spinach & sweet potato stewAll our healthy sweet potato recipes, What are anthocyanins and why are purple foods so healthy?The health benefits of bananasAll our health benefits guidesMore health & nutrition tips. This Healthy Sweet Potato Casserole is made with creamy sweet potatoes and spices, and then topped with a gluten-free pecan crumble. Sweet potatoes are also rich in vitamin C and vitamin B6, which is important for brain and nervous system health. Free radicals are unstable molecules that can damage DNA and trigger inflammation. Although regular sweet potatoes are a healthy food, purple sweet potatoes may be even better for you. And while sweet potatoes contain more vitamin A and vitamin C, white potatoes contain more protein and fiber. Extracts of orange sweet potatoes and sweet potato peels have also been found to have anti-cancer properties in test-tube studies (23, 24). I’d argue that this healthy sweet potato pie is actually even better than pumpkin pie! Cooking sweet potato does reduce its beta-carotene levels, although boiling appears to have a higher retention compared to baking. Much of the research so far has been conducted on animals, but it would appear that the high phytosterol content of sweet potatoes does have a protective effect on the digestive system and may be important in the prevention and management of duodenal and gastric ulcers, including those due to NSAIDS (non-steroidal anti-inflammatory drugs such as ibuprofen). However, in my opinion, roasting the sweet potatoes is THE BEST way to make a delicious sweet potato casserole without a lot of added sugar. Orange-fleshed sweet potatoes are one of the richest natural sources of beta-carotene, a plant-based compound that is converted to vitamin A in your body (36). The sweet potato is a starchy, sweet-tasting root vegetable. The fiber and antioxidants in sweet potatoes are advantageous to gut health. Their natural sweetness pairs well with many different seasonings, and they can be enjoyed in both savory and sweet dishes. Sweet potatoes are a great source of fiber, vitamins, and minerals. Here's a detailed look at potatoes and their health…, While eating raw potatoes may be linked to several benefits, there are also some safety and nutrition concerns to consider. This healthy sweet potato casserole is made with roasted sweet potatoes, cozy cinnamon, creamy coconut milk, and real maple syrup for the most delicious sweet potato filling. What are anthocyanins and why are purple foods so healthy? Subscription offer: Save 32% and receive a three-tier steamer worth £44.99. Sweet potatoes are very easy to add to your diet. They are high in many nutrients, and taste delicious. Consuming purple sweet potatoes may improve brain function. Sweet potatoes are high in fibre, which has been shown to promote a healthy digestive system. You can cultivate lots of bad habits over a lifetime, but eating sweet potatoes every day isn’t among them. One cup (200 grams) of baked sweet potato with skin provides (2): In addition, sweet potatoes — especially the orange and purple varieties — are rich in antioxidants that protect your body from free radicals (3, 4, 5). (Hons) PgCert MBANT is a Registered Nutritionist with a post graduate diploma in Personalised Nutrition & Nutritional Therapy. And they have comparable calories to regular potatoes at 183 calories. Sweet potatoes are high in antioxidants that help promote gut health and support the immune system. All rights reserved. Our healthy food finder tool will show you that sweet potatoes are the second most calorie dense vegetable, being beaten only by corn. Summary Sweet potatoes are starchy root vegetables that are rich in fiber, vitamins, and minerals. Then, we take things to the next level with a delicious and super easy to make pecan streusel topping. 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