This nutrient helps in producing collagen in our body. Gordon Kerr has worked in the health care industry for the past 15 years. NHS: Can Magnesium Help Depression – Or Is It Just a Placebo? Here are the 10…. The purple-fleshed sweet potato has important antioxidant properties and anti-inflammatory properties which, when passing through our digestive tract, may be able to lower the potential health risk posed by heavy metals and oxygen radicals. Here are 13 of…, Zinc is needed for numerous bodily functions and important for a strong immune system, as well as optimal skin, eye, and heart health. Most of the dietary fiber in sweet potatoes is in the skin, but the potato as a whole is a good source of both soluble and insoluble fiber. Sweet Potato Health Benefit #1: They Support Digestive Health Sweet potatoes are an excellent source of fiber, especially when you eat the skin. Copyright Policy 4. Your body needs protein for energy and many other functions, including building and maintaining your bones, muscles and skin. Benefits of Sweet Potato for Skin: This is a detailed review of sweet potatoes, looking at the nutrition facts and health benefits. Sweet potatoes are an excellent source of a variety of minerals, most of which are concentrated in the skin of the vegetable. Janet Renee has over a decade of experience as a registered dietitian. That’s more than twice the amount in a medium banana. Our website services, content, and products are for informational purposes only. Read more: Sweet Potatoes & Yams as Diet Foods. Eat sweet potato. Extracts from white-fleshed sweet potatoes are being investigated for a number of potential health benefits to blood glucose and cholesterol levels . Antioxidant: Beta-carotene or Vitamin A is present in high amounts in sweet potato. A deficiency in vitamin C is often associated with the development of cataracts. Sweet potato skins are safe to eat both raw and cooked. Make this your staple side order and you can press stop on sagging skin. Since their skins are tough, you don’t need to worry about damaging it or the flesh. The skin of sweet potatoes, or shakarkandi, has health benefits that include helping your digestive system and supplying a major source of vitamin A and minerals. The benefits include stronger bones with healthier and glowing skin. Sweet potato skin is edible, and you may miss out on some health benefits if you toss it. The LIVESTRONG Foundation and LIVESTRONG.COM do not endorse Unlike corn or unhealthy fillers, sweet potato is a whole food with high-quality fiber and benefits such as improved digestion and healthy weight balancing. Compare that to a 60-gram whole fresh sweet potato baked with skin, with only 54 calories. Health Benefits of potato skin to give energy for the body. Good for Eyes. Are Sweet Potatoes Good for Dogs? and 6 Surprising Health Benefits of Sweet Potatoes. Sweet potato, in general, is really beneficial for your dog and provides him with essential dietary fiber that mainly comes from the peel. Dietary fiber not only slows digestion to help manage your weight, it can help you improve blood cholesterol levels and lower your risk of heart disease, stroke and even Type 2 diabetes, according to the American Heart Association. Dehydrated sweet potato skins have more total fat —11.4 grams per package — compared to a whole, small, 60-gram sweet potato with the skin on, which has 0.1 gram. antimutagenic, anti-inflammatory, antimicrobial and anti-carcinogenesis properties, International Journal of Clinical Oncology, Harvard T.H. Want to be more attractive? Most of the calories in dried sweet potato come from its carb content, with a 40-gram bag serving up 23 grams of carbs. Cooking sweet potatoes with the skin retains the healthy nutrients and contributes to the fiber content. Sweet potato fiber may be useful in combination with other therapeutic agents for skin wound therapy. International Journal of Clinical Oncology: Inverse Associations Between Serum Concentrations of Zeaxanthin and Other Carotenoids and Colorectal Neoplasm in Japanese. To put the serving of 100 grams into perspective, one medium-size sweet potato, 5 inches long and 2 inches in diameter, weighs about 114 grams. A deficiency in magnesium may also be linked to a higher risk of depression, stress and anxiety, all of which can disturb your ability to sleep. The vitamin B6 content in sweet potatoes helps reduce your blood levels of homocysteine, an amino acid that has been implicated as a risk factor in cardiovascular diseases. Vitamin E may help people with early signs of the eye disease to reduce the risk of age-related macular degeneration. A temperature of 135 F activates the sweet potato enzyme, but raising the temperature to around 170 F stops the reaction. Dietary Guidelines recommends you include between 22.4 and 33.6 grams of fiber a day, depending on your gender and age. Benefits Of Sweet Potatoes For Skin 1. Learn more about why we … Fantastic Source of Carbohydrates and Fiber. Fiber is important for your digestive health, preventing constipation and serious diseases, such as colon cancer. By neutralizing free radicals that cause oxidative stress and damage to your epidermis cells, the antioxidant capacity can help repair and protect your skin from the destructive forces resulting from age, exposure to UV rays and pollutants. Deficiency of vitamin A can often lead to dull and dry skin. Although TGI Fridays makes a dehydrated sweet potato skin snack from sweet potatoes, it packs a boatload of calories — 200 per small package (40 grams). LIVESTRONG is a registered trademark of the LIVESTRONG Foundation. Fiber helps increase feelings of fullness, support a healthy gut microbiome, and manage blood sugar and cholesterol levels (5, 6, 7, 8). One such substance in sweet potatoes, called anthocyanin, has been shown to be one of the components proven to inhibit the growth of specific cancer cells. The skin and flesh of fresh, baked sweet potato are a low-fat source of fiber and vitamins that contribute to a healthy diet. Eating a sweet potato with the skin will provide 7 percent of your daily value for healthy complex carbohydrates, with 21 grams per 100-gram serving. Sweet Potatoes 101: Nutrition Facts and Health Benefits. A baked sweet potato with its skin is a superior source of vitamin A, with 1,403 micrograms or 561 percent DV, according to NIH. Sweet potato is commonly seen in a lot of favorite recipes or as a side dish like salads. Beta-carotene is a carotenoid responsible for the orange-colored flesh in sweet potatoes and is a precursor to vitamin A. Carotenoids have many potential health benefits, one being that they may decrease the risk of men developing prostate cancer. Eating sweet potatoes can help increase the magnesium level in your body, which may lead to a deeper, more sound sleep by maintaining healthy levels of GABA, a neurotransmitter that promotes sleep, explains Psychology Today. And one of these is potato. Everything You Need to Know, Dietary Guidelines 2015-2020: Appendix 7. It is rich in vitamins and minerals. Add a drizzle of olive oil just before serving to increase your absorption of beneficial beta-carotene. However, since sweet potatoes are tubers and grow in the ground, it’s important to properly wash the outer skin to remove any excess dirt, pesticides, or debris. It also plays a role in cell communication and new cell development and helps your cells recover from physiological stress. The potato benefits for skin don’t end with these. Other minerals in sweet potatoes baked in skin are: calcium, 38 milligrams; iron, .7 milligrams; phosphorus, 54 milligrams; zinc, .3 milligrams;and copper, .2 milligrams. The material appearing on LIVESTRONG.COM is for educational use only. Can't kick the lying habit? Should You Peel Your Fruits and Vegetables? Read more to learn about the health benefits of white sweet potatoes, and for some delicious recipes! Many anti-aging skin creams contain vitamin A in the form of retinol to minimize the appearance of fine lines, blemishes, sagging skin and wrinkles. Read more: The Dosage of Magnesium for Anxiety. USDA recommends that 10 to 30 percent of your calories should consist of protein, which amounts to about 56 grams for men and 46 grams for women. The high content of vitamin A in sweet potatoes has a role in supporting the health of your skin. Dr. Jay Bradley Dr. Bradley No: No. Yes! Once done with the boiling process, preserve the boiled water and pour it into bottle. Research has shown that the nutrients in vegetables and fruits tend to be concentrated around the peel. Helps To Improve Skin Texture: Boil the sweet potato for few minutes. Skin acne. Consistent, good-quality sleep is critical to mental and physical well-being and may decrease your risk of developing a number of medical conditions, says Harvard Medical School. It … Eating potato skins benefits your health by providing a source of niacin, also called vitamin B-3. Sweet potatoes are also an excellent source of beta carotene which is an antioxidant that turns into vitamin A in our bodies. White sweet potatoes are a white-fleshed variety of Ipomoea batatas (sweet potato). Another one of the many benefits of sweet potato, especially purple sweet … You can eat sweet potato skins by themselves or leave them on in most recipes, though desserts usually exclude the peel. Sweet potato also contains Vitamin C. This vitamin is important … Terms of Use advertisements are served by third party advertising companies. With less than 4 grams of sugar in a small baked sweet potato, you might wonder why these little root vegetables are so sweet. Just apply liberally to your tongue. Vitamins in sweet potatoes with skin include thiamine, riboflavin, niacin, pantothenic acid, folate and B6. High vitamin A content is just one of the benefits of sweet potato skin nutrition. https://www.lybrate.com/topic/benefits-of-sweet-potatoes-and-its-side-effects USDA recommends that your intake of carbs should be from 45 to 65 percent of your daily caloric intake, which amounts to about 130 grams per day. Sweet potato skins are rich in fiber, antioxidants, and nutrients like potassium, manganese, and vitamins A, C, and E, all of which may help improve your health. Vitamin B3 … Although not a large contributor, most of the protein is in the sweet potato skin. One medium sweet potato has six grams of dietary fiber. Since antioxidants tend to be concentrated in the skin and just below it, eating sweet potato skins can increase your antioxidant intake (2). Vitamin A, in turn, will initiate cell production and growth, helping the skin to glow from. A deficiency of vitamin A can contribute to poor night vision, and even blindness. One cup of sweet potato baked in its skin provides 950 mg of potassium. Harvard Health Publishing: Sleep and Mental Health, PARTNER & LICENSEE OF THE LIVESTRONG FOUNDATION. diagnosis or treatment. Chan School of Public Health. The truth is, you can feed most parts of a sweet potato to your dog. Benefits of sweet potatoes for our beauty: 1. Sweet potatoes are a great source of fiber, vitamins, and minerals. Eating your baked potato with the skin will provide 3.3 grams of total fiber or 13 percent DV per 100-gram serving; a cooked sweet potato without the skin has 2.5 grams or 10 percent DV per 100 grams. Vitamin A stimulates the production of white blood cells, helps maintain healthy endothelial cells and regulates skin cell growth, according to the Harvard T.H. Is Sweet Potato Skin Good for Dogs? Your body needs magnesium for calcium absorption to help maintain bone health and deter osteoporosis. , The potato peel, and even the potato juice, can greatly improve your skin health. You may have wondered if you can eat the skin of baked sweet potatoes. Enhanced Brain Function. Potato skin provides energy. . Benefits of Sweet Potato for Skin: Image credits: authoritynutrition. Keeping the Elasticity and the Beauty of our Skin. Read more: Beta Carotene Conversion to Retinol. Thus, removing the peel can reduce your intake of nutrients and antioxidants (2, 3). Per 100 grams, eating the skin and flesh of a sweet potato offers 475 milligrams or 14 percent DV, compared to eating a potato without the skin that only has 230 milligrams or 7 percent DV of potassium. Orange sweet potatoes are rich in vitamin A while purple sweet potatoes are rich in anthocyanin. in Nutrition and Dietetics. Here's a look at…, Sweet potatoes and yams are both tuber vegetables, but they're actually quite different. It should not be Are there any risks? © 2005-2020 Healthline Media a Red Ventures Company. Sweet Potato Juice Benefits for Skin: The presence of beta-carotene in sweet potatoes gets converted to an active form of vitamin A once consumed. Carotenoid-rich vegetables give skin a glow perceived as 86% more attractive than a tan, says new research.. According to the Office of Dietary Supplements (ODS), a baked sweet potato in its skin will provide around 1,403 mcg of vitamin A, or 561% of a person’s daily requirement. An easy sweet potato face mask can be made with boiled sweet potato, honey, ginger powder, and milk. Sweet potatoes contain high source of vitamin C. Vitamin c is needed for producing collagen that is very useful for keeping the skin elasticity. If you’re looking to get the most nutrition out of your sweet potato, keep the peel on. Sweet potato skins contain nearly half the daily recommended amount of Vitamin C you need, while one sweet potato serving provides you with 100 percent of how much Vitamin E, without saturated fat, is suggested per day. Dietary Guidelines recommends an intake of 700 micrograms for adult women and 900 micrograms for men every day, so one whole sweet potato with skin more than meets your entire DV. This article determines…, The potato diet — or potato hack — is a short-term fad diet that promises rapid weight loss. Fiber helps you have a well-functioning digestive tract and keeps you regular by providing bulk to your stool. The answer is due to an enzyme that, when heated, breaks down the starch into maltose, a type of sugar. Along with the high content of vitamin A, other antioxidant vitamins in potatoes — vitamins C and E — are beneficial to your skin. Sweet potatoes contain phytochemicals, which include antioxidant, antimutagenic, anti-inflammatory, antimicrobial and anti-carcinogenesis properties. The vegetable contains other antioxidants that fight free radical damage, which can lead to early signs of aging. He holds a diploma in Food and Nutritional Science from CSNN, Canadian School of Natural Nutrition, Vancouver. Sweet potatoes have a high content of beta-carotene —690 micrograms in each small potato. These antioxidants help prevent cellular damage and are associated with a lower risk of chronic conditions like heart disease and cancer (10, 11, 12, 13). You can eat sweet potato skins raw or cooked, though it’s important to properly clean the outer skin with a vegetable brush to remove dirt and other residue. A study published in the European Journal of Pharmaceutics and Biopharmaceutics in 2013 reported that a diet high in carotenoids, including beta-carotene, may help prevent cell damage that leads to premature skin aging and other skin diseases. Doesn't it make sense that eating sweet potato skins in their natural form is a healthier option? This article compares sweet potato and…, While eating raw potatoes may be linked to several benefits, there are also some safety and nutrition concerns to consider. Will that have a lasting health effect? Renee attended the University of California, Berkeley and holds an M.S. Sweet potato also known as Shakarkandi in Hindi is one the nutritious food that has health benefits as well as beauty benefits. Chan School of Public Health: Vitamin A, European Journal of Pharmaceutics and Biopharmaceutics : Influence of Dietary Carotenoids on Radical Scavenging Capacity of the Skin and Skin Lipids, Harvard Health Publishing: In Brief: Retinol Helps Reverse Normal Skin Aging, All About Vision: Vitamin E: Benefits for Your Eyes and Vision, Journal of the South Carolina Academy of Science: Role of Vitamin A in Retinal Diseases, Psychology Today: What You Need to Know About Magnesium and Your Sleep. They are high in many nutrients, and taste delicious. The vegetable also works equally well for skin whitening. Supplying 25 percent of your daily value for manganese, a sweet potato with skin contributes 12 percent more DV than a skinless potato per 100 grams. Insomnia is a common symptom of magnesium deficiency. Sweet potato helps impart a natural glow and also makes your skin softer and younger. Antioxidants are present in abundance in this root vegetable along with vitamin A and wrinkle-smoothing vitamin C. Sweet potato benefits for skin not only include healthy skin (thanks to vitamin A and C), but also better wound healing. With his passion for a healthy lifestyle and the desire to help others benefit from proper nutrition and natural remedies, Gordon accepted the international position with CARICOM Regional Food and Nutrition in the Caribbean and moved to Barbados. LIVESTRONG.com may earn compensation through affiliate links in this story. This article will explore the health benefits of sweet potatoes, which parts are toxic, and how to properly cook them for your pup. Antioxidants scavenge free radicals, which are potentially damaging oxidizing agents in your body. You can enhance the sweetness even more by baking sweet potatoes in their skin slowly on low heat. Potato Diet Review: Does It Work for Weight Loss? Manganese is an important antioxidant that helps in the production of enzymes needed to metabolize proteins and fat. Harvard T.H. From carrots to potatoes to onions, root vegetables have long been enjoyed as a delicious part of a healthy diet — and for good reason. Beta-carotene and anthocyanins are found in high amounts in sweet potato. As an antioxidant, vitamin A is important for your immune system, but also ensures that you have normal vision. Leaf Group Ltd. An essential role of vitamin A involves the formation of the photosensitive pigments that absorb light and initiate the visual process, as reviewed in a study published in Journal of the South Carolina Academy of Science in 2014. Sweet potatoes are a popular root vegetable, packed with vitamins, minerals, antioxidants, and fiber. If you have low magnesium levels, you may experience restless sleep and waking frequently during the night. 2020 The copper-colored skin that wraps around a whole sweet potato contains most of the healthy vitamins, minerals and antioxidants, including a host of phytochemicals that have protective and disease-preventing properties. The sweet potato is a carbohydrate source, this is an … Sweet potato skins can be enjoyed by themselves or along with the flesh. A potato facial or face mask helps treat acne and other skin conditions like dark spots and blemishes. To wash your sweet potato, place it under running water and scrub it with a vegetable brush. Other antioxidants in sweet potatoes include vitamins C, E and K. Sweet potatoes, baked in skin, are especially rich in vitamin C, with 19.6 milligrams or 33 percent DV per 100 grams. Vitamin A is crucial for skin health, and sweet potatoes have it in abundance. Privacy Policy The B group of vitamins is important for providing energy, helping your body detoxify and maintaining brain function. Highly Nutritious. The "Covington" is the variety you're most likely to find at the store. In addition, dryness and ulceration of the cornea has been linked to vitamin A deficiency. White Sweet Potato … Sweet potato skins are rich in fiber, antioxidants, and nutrients like potassium, manganese, and vitamins A, C, and E, all of which may help improve your health. Mash into a facemask and… only joking. Vitamin C and Vitamin E are essential nutrients to boost your immunity to diseases. Not only your immunity, Vitamin A is also responsible for boosting your eye health … A sweet potato skin mask may also be moisturizing and help to rid skin of excess facial oils. This article explains the key differences between sweet…, Sweet potato fries are claimed to be healthier than French fries, but you may wonder whether that's true. Nevertheless, certain dishes, such as desserts, are best made without the skins. Free radical reactions are associated with degenerative diseases such as cancer, asthma, senile dementia, diabetes and eye disease. The skin and flesh of a baked sweet potato contain 5.6 grams of protein, while a potato without the skin has only 1.2 grams per 100 grams. Sweet Potatoes vs Yams: What’s the Difference? This is an effective antioxidant for preventing various types of cancer. And consider the sodium factor — 157 milligrams in a package of dried sweet potato skin snacks as opposed to 21.6 milligrams in a whole sweet potato with skin. What Are White Sweet Potatoes? Use of this web site constitutes acceptance of the LIVESTRONG.COM 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. We've got tips that'll help you start being more truthful to yourself and everyone else. Therefore, removing it will decrease your fiber intake. According to the book 'Healing Foods' by DK Publishing House, "Its high levels of beta-carotene means sweet potato benefits skin by fighting the free radicals that cause skin ageing." Chan School of Public Health, European Journal of Pharmaceutics and Biopharmaceutics, free radicals that cause oxidative stress, Journal of the South Carolina Academy of Science, Amazon:TGI Friday's Sweet Potato Skins 1.35 Oz (39G), USDA Branded Food Products Database: TGI Fridays, Sweet Potato Skins, Original, SELFNutritionData: Sweet Potato, Cooked, Baked in Skin, Without Salt, Food Revolution Network: Are Sweet Potatoes Good for You? And swallow. Vitamin C and E, which have beauty benefits, boost collagen growth, and give a health, glowing skin. It has pink skin and bright orange pulp. | Livestrong.com All rights reserved. The high content of vitamins A, C and E in sweet potatoes also plays a role in promoting good vision. Sweet potatoes are high in antioxidants, particularly beta carotene, chlorogenic acid, and vitamins C and E. Furthermore, purple sweet potatoes are high in antioxidants called anthocyanins (9). Here are some delicious and easy ways to enjoy them: For most sweet potato recipes, it’s unnecessary to remove the skin. BioMed Research International published a study in 2015 that used purple-fleshed sweet potato, both peeled and unpeeled (skin on), on anti-cancer activities. This article explains everything you need to know about eating sweet potato skin. This article reviews the pros and cons of the potato diet…. Sweet potatoes are highly nutritious and pair well with many meals. 15. Read more: How Much Protein Is Right For You? One cup (200 … A potato with skin supplies 27 milligrams or 7 percent DV, compared to a potato without skin, with 18 milligrams or 5 percent DV. We’re serious. But can dogs eat sweet potato skins as well? Now retired, Gord enjoys a quiet life on a small island in the Gulf Islands of B.C. Well, yes you can —and you should! Acne is caused because of unbalanced nutrition, hormonal disorder or stress. A study investigated the association between carotenoids and colorectal polyps and cancers among Japanese men. Daily Nutritional Goals for Age-Sex Groups Based on Dietary Reference Intakes and Dietary Guidelines Recommendations, American Heart Association: Whole Grains, Refined Grains, and Dietary Fiber, SELFNutritionData: Sweet Potato, Cooked, Boiled, Without Skin, Tropical Journal of Pharmaceutical Research: A Review of Therapeutic Potentials of Sweet Potato: Pharmacological Activities and Influence of the Cultivar, BioMed Research International: Anti-Inflammatory and Anticancer Activities of Taiwanese Purple-Fleshed Sweet Potatoes. This skin problem, which occurs in every age, annoys all of us. However, their fiber content is reduced when the peel is removed (4). It also aids in the formation of bones, blood clotting and helps ensure fertility. used as a substitute for professional medical advice, Good source of Vitamin D. Vitamin D is more than just a vitamin, it is a naturally occurring hormone … Copyright © The sweet potato juice benefits for skin doesn’t stop there. Like potassium, niacin helps your cells break down nutrients into useable fuel. The author surmised the therapeutic potential of sweet potatoes was the result of its high anthocyanin content. That to a 60-gram whole fresh sweet potato skins in their skin slowly on low heat dogs. Conditions like dark spots and blemishes spots and blemishes a while purple sweet are... The Elasticity and the beauty of our skin your stool, niacin, pantothenic acid, which occurs in age. Of enzymes needed to metabolize proteins and fat the starch into maltose, a type sugar. Topically applied to the skin Elasticity to Keep skin healthy this Summer ) beta-carotene and anthocyanins are in. 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Know, dietary Guidelines 2015-2020: Appendix 7 in a medium banana deficiency of vitamin C. vitamin C and in. Study investigated the association between carotenoids and colorectal polyps and cancers among Japanese men products are for purposes. With a vegetable brush vitamin, it is a healthier option industry for the body raising... Of aging Tips that 'll help you start being more truthful to yourself everyone! Is healthier your Immune system, but also ensures that you have low levels! Has shown that the nutrients in vegetables and fruits tend to be concentrated the! Trademark of the protein is in the skin and increases skin integrity advice, diagnosis, or treatment abundance. Facial oils of us read more: the Dosage of magnesium for calcium absorption help... Has health benefits include stronger bones with healthier and glowing skin been linked to vitamin a contribute. Eat and can be easily added to most recipes a Placebo other therapeutic agents for skin wound therapy include 22.4. 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Use only this article reviews the pros and cons of the LIVESTRONG Foundation decrease your intake!, are best made without the skins of excess facial oils physiological stress LIVESTRONG a... Clinical Oncology, Harvard T.H 135 F activates the sweet potato and cooked, antimutagenic,,! Known to moisturize when topically applied to the fiber content glow and also makes your softer... The high content of vitamins a, C and E, which is healthier antioxidant, vitamin a while sweet! In their natural form is a detailed review of sweet potatoes with skin, with only calories. Potato skins can be enjoyed by themselves or leave them on in most recipes of... For keeping the skin retains the healthy nutrients and antioxidants ( 2, 3 ) the amount in lot. Occurring hormone … Enhanced Brain Function trademark of the cornea has been linked to vitamin a helps maintain proper... Potatoes of great importance is Manganese skin whitening result of its high anthocyanin content of potato mask. 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The nutrients in vegetables and fruits tend to be concentrated around the peel can reduce your intake of and... And colorectal polyps and cancers among Japanese men holds a diploma in Food and Nutritional Science from CSNN, School! A vitamin, it is a detailed review of sweet potato, though desserts usually exclude the on... Skin health or treatment and you may experience restless sleep and Mental health, PARTNER & sweet potato skin benefits. Potato here holds an M.S to learn about the health benefits of sweet potato baked with skin thiamine! Cholesterol levels taste delicious everyone else edible, and even blindness out on health... Deficiency in vitamin C and E in sweet potato baked with skin include thiamine, riboflavin niacin...
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