Japanese Sweet Potato Nutrition And Health Benefits

Sweet potatoes, botanically known as Ipomoea batatas, belong to the family of Convolvulaceae (the morning glory). These plant tubers were grown by humans over five thousand years ago in Central and South America, and the Japanese sweet potatoes are celebrated in many popular cuisines of Sanraku. Many people confuse potatoes with sweet potatoes; however, sweet potatoes are not potatoes. Potato tubers develop from plant stems, whereas sweet potatoes are tubers that grow from the roots. Moreover, potatoes belong to the nightshade (Solanaceae) family; in contrast, sweet potatoes are the species of the morning glory (Convolvulaceae).

Japanese sweet potatoes are known as Satsuma-imo in Japanese. They are grown in Japan, particularly in the city of Okinawa, from where they are exported to many countries, including North America. Sweet potatoes are the staple of Okinawans and are the secret of their long healthy lives. Moreover, Japanese sweet potatoes cultivated in other regions differ from Okinawans in that Okinawa’s sweet potatoes have purple-colored flesh, whereas the other strain is yellow-fleshed. Japanese sweet potatoes, also called Japanese yams, are sweet and have cream-colored flesh with a mushy texture and thin, rough-textured brown skin. Furthermore, these are long, slender, and of irregular shapes.

Japanese Sweet Potato Nutrition Facts

According to Nutritionix databases, 130 grams 5 inches long raw Japanese sweet potatoes contain the following nutritional components. Though all types of sweet potatoes have similar nutritional composition, the color of the pulp determines carotenoid and phenolic content. Yellow and orange-toned sweet potatoes are rich in carotenoids and polyphenols than purple and cream-colored yams. Therefore, one should choose yellow to orange Japanese sweet potatoes for enriched nutrients and health benefits.

Health Benefits

This root vegetable has several health benefits based on Japanese sweet potato nutrition. Healthcare providers recommend including these in your diet to manage several medical conditions, such as diabetes, eye health, cholesterol management, and constipation, along with OTC and prescription medicines.

Nevertheless, Japanese sweet potatoes do not replace what your healthcare provider prescribes. The following are some of the significant benefits of Japanese sweet potatoes.

Daily Fuel For Energy

Carbohydrates in Japanese sweet potatoes fulfill a significant portion of a person’s daily calorie intake. These are the fuel for human energy essential to carry out metabolic and physiological functions of the body. Our brain, heart, nerves, and every body cell need carbohydrates for proper and normal functioning. According to USDA, carbs should cover about 45 to 65% of our daily calorie intake. 130 grams of sweet potato gives you 9% calories. Therefore, you can consume them accordingly to reach 45% of your daily calorie intake, which will be 650 grams. Nevertheless, you can pair up any carbohydrate source with sweet potatoes to reduce that 650 grams consumption amount.

Benefits Of Dietary Fiber

Dietary fiber is the insoluble part of the food that absorbs water and helps softens the stool. Therefore, it helps relieve constipation and mitigates the symptoms of other medical conditions like irritable bowel syndrome, hemorrhoids, diverticulitis, and other GI issues. According to some limited studies, consuming food sources rich in dietary fiber helps reduce the risk of colorectal cancer. Moreover, fiber-rich sweet potatoes are also beneficial in heart diseases, cholesterol, obesity, and diabetes mellitus. According to the USDA dietary guidelines, depending on the age and sex, daily recommended fiber intake ranges from 22.4 to 33.6 grams.

Healthy Vitamins

According to Slism Calorie, 200 grams of Japanese sweet potatoes contain the following vitamins.

Japanese sweet potatoes are rich in vitamins C and E. These potent antioxidants scavenge toxic free radicals and prevent the incidence of cancers in significant body organs. Moreover, they neutralize oxidizing agents and help mitigate the symptoms of several disorders. Japanese sweet potatoes are also rich in B Vitamins that are vital for the proper functioning of the CNS, particularly the brain.

Eye Health

Since Japanese sweet potatoes contain beta carotenes converted to Vitamin A; these are excellent for eye health. Vitamin A fortifies eye nerves and eyesight and helps in night blindness and dry eyes. Moreover, it prevents the incidence of eye infections.

Moreover, Japanese sweet potatoes are rich in fat-soluble antioxidants such as zeaxanthin and lutein, which are necessary for maintaining eye health. These carotenoids prevent and delay age-related macular degeneration and chronic eye diseases like cataracts.

Minerals For:

According to Slism Calorie, 200 grams of Japanese sweet potatoes contain the following minerals.

Heart Health

Several minerals like sodium, potassium, calcium, and magnesium collectively work to maintain heart health and prevents the incidence of many cardiovascular diseases like hypertension, atrial fibrillation, myocardial infarction, and angina. Nevertheless, limited scientific evidence supports such benefits of Japanese sweet potatoes.

Hypertension

Potassium is the mineral essential for regulating the conduction and transmission of nerve impulses, which regulates heartbeats. It is also crucial for regulating blood pressure, so potassium-rich foods like Japanese sweet potatoes and bananas are recommended to hypertensive patients along with hypertensive medication therapy. Moreover, prehypertension alone can be managed with lifestyle modifications and a diet rich in potassium and dietary fiber. Magnesium is also necessary to transport calcium and potassium to regulate blood pressure.

Cholesterol

Calcium prevents the absorption of bad cholesterol and fats, which is crucial in maintaining normal cholesterol levels. Reducing bad cholesterol also prevents diseases like obesity, which can lead to cardiovascular problems and diabetes. Moreover, calcium is essential for the normal heart rhythm and the prevention of heart issues like bradycardia. Nevertheless, visit your doctor for adequate calcium for heart and blood pressure issues.

Amino Acid Content:

Japanese sweet potatoes also contain amino acids like tryptophan, the precursor for serotonin and melatonin production. These neurotransmitters benefit the normal sleep/wake cycle, appetite, and mood regulation. Moreover, insufficient serotonin and melatonin levels can lead to insomnia, depression, loss of memory and cognitive function.

Summing Up

Japanese sweet potatoes are nutrient-rich root vegetables with several health benefits that a person should include in their diet; it does not mean that you can replace prescription medicines to manage the above-mentioned medical conditions. Refer to the above-mentioned informative content and consult your doctor for recommended dietary intake of Japanese sweet potato nutrition.