Nutritional Value and Health Benefits of Sweet Potatoes
Nutritional Value (per 100g)
- Vitamin A: 14,187 IU (283% DV) - supports vision and immunity
- Fiber: 3g (12% DV) - promotes digestive health
- Vitamin C: 2.4mg (4% DV) - antioxidant properties
- Potassium: 337mg (10% DV) - regulates blood pressure
- Manganese: 0.3mg (15% DV) - supports metabolism
- Complex Carbs: 20g - provides sustained energy
Health Benefits
- ✔ Eye Health: Rich in beta-carotene for vision protection
- ✔ Blood Sugar Control: Low glycemic index helps regulate blood sugar
- ✔ Gut Health: High fiber content supports digestion
- ✔ Anti-Inflammatory: Contains antioxidants that reduce inflammation
- ✔ Heart Health: Potassium helps maintain healthy blood pressure
Fun Fact: The orange-fleshed varieties contain the most beta-carotene, while purple sweet potatoes are rich in anthocyanins!
How to Grow Sweet Potatoes
1
Variety Selection
- Orange: Beauregard, Covington, Jewel
- Purple: Okinawan, Stokes Purple
- White: Hannah, Japanese White
- Climate Considerations: Choose varieties suited to your growing season
2
Planting
- Slips: Start with slips (rooted sprouts) not seeds
- Soil: Loose, well-drained, slightly acidic (pH 5.5-6.5)
- Spacing: Plant slips 12-18" apart in rows 3' apart
- Timing: Plant after last frost when soil is warm
3
Care & Maintenance
- Watering: Keep soil moist but not waterlogged
- Fertilizer: Low-nitrogen, high-potassium fertilizer
- Weed Control: Mulch to suppress weeds
4
Pest Management
- Common Pests: Sweet potato weevils, whiteflies
- Solutions: Crop rotation, floating row covers
5
Harvesting
- When: 3-4 months after planting, before frost
- Method: Gently dig to avoid bruising tubers
- Curing: Cure at 85°F with high humidity for 10 days
6
Storage
- Conditions: 55-60°F with moderate humidity
- Duration: Properly cured sweet potatoes last 6-10 months
- Tip: Never refrigerate uncooked sweet potatoes
Pro Tip: Sweet potato leaves are also edible and nutritious - try them sautéed like spinach!
Summary: Choose variety → Plant slips → Care for plants → Manage pests → Harvest carefully → Cure and store properly!
Sweet Potato Growing Guide
Learn how to grow your own sweet potatoes, even in containers!
Delicious Sweet Potato Recipes
Explore these tasty dishes featuring sweet potatoes from around the world.
Click on the images for recipes that will delight your taste buds!
Sweet Potato Recipe Tutorials
Quickly master the art of cooking with sweet potatoes through these videos.