Every 3.5 ounces of sweet potatoes have been found to contain a range of 100-1,600 micrograms of vitamin A. This amount from sweet potatoes alone, on average, can sufficiently meet 35% of all vitamin A requirements and in various cases, sufficient to meet more than 90% of vitamin A requirements.
Further, each serving of baked sweet potatoes, approximately 1 cup or 114 grams contain 438.1% vitamin A, 37.2% vitamin C, 28.4% manganese, 16.5% vitamin B6, 15.6% tryptophan, 15.4% potassium, 15% fiber, 10.1% vitamin B5, 9% copper, 8.5% vitamin B3, and 5% calories.
Sweet potatoes are rich in orange-colored carotenoid pigments. Sweet potatoes turn out to be a better beta-carotene source than green, leafy vegetables. Since sweet potatoes are available in various countries throughout the year, they can provide pivotal antioxidant such as beta-carotene. This makes sweet potatoes an exceptional antioxidant food.
Purple-colored sweet potatoes have abundant supply of antioxidant anthocyanin pigments as well. The starchy core of purple-fleshed tubers has concentrations of cyanidins and peonidins. There may even be more concentrations of these antioxidant nutrients in their flesh than in their skin.
Particularly, when cyanidins and peonidins or other color-related phytonutrients pass through the digestive system, they may help reduce the risk posed by oxygen radicals and heavy metals. This risk-reducing capacity is significant not only for persons who want to lower the risk posed by the residues of heavy metals such as cadmium, arsenic, or mercury in their diet.
Malondialdehyde (MDA) formation, inducible nitric oxide synthase (iNOS), and cyclooxygenase-2 (COX-2) activation, and nuclear factor-kappa B (NF-ÎºB) activation have all been demonstrated to become lowered after consuming sweet potatoes or their color-containing extracts.
Since all these occurrences play a pivotal role in the development of inflammation, their reduction due to the phytonutrients of sweet potatoes marks the significant role of these tubers in health problems associated with inflammation.
Although researchers have long identified the storage proteins found in sweet potato called sporamins, research has only recently shown some of their special antioxidant properties. The potential nutritional benefits of sporamins to help prevent oxidative stress to human cells should not be very surprising since sporamins in sweet potatoes are produced whenever physical damage occurs to support healing.
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