Sweet potato: Nutrition facts, benefits, side effects

Sweet potatoes are carbohydrates that are starchy in nature. If you suffer from malnutrition or any other nutritional deficiency then eating sweet potatoes may not cause you much harm, especially if you are doing so under the guidance of a doctor. However, if you already are overweight or prone to obesity then consuming excess amounts of sweet potatoes can cause your weight to spike and lead to issues like morbid obesity.

While sweet potatoes are packed with vitamins A and E, both of which are beneficial for your skin health, there are some adverse effects of consuming too much of this vegetable too. Sweet potatoes have high amounts of vitamin A and which the body stores very easily. If there is an excess of vitamin A stores in your body then it can lead to an orange-ish tinge on your skin. Thankfully, stopping or minimising the consumption of sweet potatoes when this symptom appears will return your skin complexion back to normal soon.

If you are on certain kinds of nutrients or compounds through medications then dietary sources of the same compounds must be controlled. If not, excess amounts of this compound may lead to toxicity and adverse reactions in your body. If you are on beta-blockers for a diagnosed heart condition like arrhythmia, then you may have to reduce or avoid eating sweet potatoes. This is because sweet potatoes contain high levels of potassium, which can lead to potassium toxicity in your body when combined with beta-blockers.

If you have a weak kidney or suffer from a diagnosed kidney disease, then doctors may advise you to stay away from foods that contain potassium. Sweet potatoes contain high levels of potassium, so if you do have any kidney problems then avoiding this root vegetable, or only consuming small or limited amounts on the recommendation of a doctor, is important. Further, sweet potatoes are also high in calcium and oxalates, which can accumulate in your kidneys and make kidney stones.

(Read more: Kidney stones diet)

Infertility is a problem on the rise globally and it affects both men and women. In the case of women, iron deficiency, anemia and vitamin A deficiency can contribute to infertility. This is why women of childbearing age must consume plenty of iron and vitamin A through their diet. In fact, dietary supplements for iron and other micronutrients may also be prescribed to women who want to get pregnant. Sweet potatoes are packed with these micronutrients and so, consuming this root vegetable may improve fertility.

(Read more: How to get pregnant)

Some test-tube studies have shown that the anthocyanins produced in sweet potato may lower the risk of certain cancers like colon cancer, stomach cancer, bladder cancer and even breast cancer. Other studies show that the beta-carotene in sweet potatoes may help prevent ovarian cancer in postmenopausal women. However, more scientific evidence is required to establish these claims.

Sweet potatoes are packed with carbohydrates, vitamins, minerals and antioxidants that not only improve your immune system but may also help you gain weight. This root vegetable also contains a large amount of starch, which assists in weight gain. Proper weight gain is very important for those recovering from infections or those who suffer from malnutrition. Sweet potatoes are easy to digest and help add mass to your body.

(Read more: Weight gain foods)

In diabetes or prediabetes, doctors recommend you eat low-glycemic index foods for better insulin control. Sweet potatoes have a low glycemic index of 46, which means that consuming them in moderate or low proportions is safe for diabetes patients. This root vegetable is also packed with dietary fiber, which can help control blood sugar and may improve insulin sensitivity. However, excessive consumption of sweet potatoes may lead to adverse blood sugar effects, so consult a doctor or nutritionist to know the amount you can safely consume.

(Read more: Insulin resistance)

Choline is a micronutrient that helps reduce inflammation of all types and is found in abundance in sweet potatoes. Choline not only reduces intestinal inflammation but may also reduce lung inflammation linked with asthma. In fact, a high dosage of choline supplements is provided to people with chronic inflammation too. This apart, vitamin C, beta-carotene and anthocyanins also help reduce internal and external inflammation.

(Read more: Inflammatory disease)

Sweet potatoes are exceptionally packed with antioxidants that are known to improve brain health. These antioxidants like anthocyanins and beta-carotenes not only protect your brain from inflammation, oxidative stress and free radical damage but are also believed to improve memory, learning and other cognitive functions. Some studies show that eating sweet potatoes may also reduce the risk of cognitive decline and dementia.

(Read more: Home remedies to improve memory)

Your immune system requires sufficient amounts of macronutrients and micronutrients to function properly. Sweet potatoes are packed with many essential vitamins, minerals and antioxidants that can give a weak immune system a much-needed boost. Vitamin A and C and minerals like iron, potassium, phosphorus and calcium are all required by your immune system to gain strength - and these are all the nutrients found in large concentrations in sweet potatoes.

Vitamin A is a vital nutrient for vision and eye health. Vitamin A deficiency can damage your vision and lead to the development of eye diseases. Sweet potatoes are packed with beta-carotene and vitamin A, both of which are required to prevent blindness, night blindness, cataracts and macular degeneration. Consuming sufficient amounts of sweet potatoes may also help prevent and aid recovery from eye infections.

(Read more: Eye disorders)

Sweet potato, like all root vegetables, is packed with dietary fiber. This fiber in sweet potato is both soluble and insoluble in nature and can therefore benefit your digestive system in many ways. Not only can it add bulk to your stool to relieve constipation but can also promote the growth of healthy gut bacteria and keep your intestinal lining in good working order. This way, eating sweet potatoes can help prevent digestive disorders, diarrhea, stomach pain and other issues. Some studies show that sweet potato consumption may also lower the risk of colorectal cancer.

(Read more: Fiber-rich foods)