Sweet Potato | The Daily Star
12:00 AM, March 13, 2018 / LAST MODIFIED: 12:00 AM, March 13, 2018

super food

Sweet Potato

Sometimes used for dessert like pies, and other times as a savoury ingredient, sweet potatoes are just the right amount of both, with the creamy and delightful texture. But that is not all that a sweet potato possesses. In between all that creamy goodness, this root stores lots of vitamins, minerals and much more, which secures its spot on the list of “super foods.”


Sweet potatoes contain lots of vitamins, namely vitamin A, B5, B6, and thiamin, riboflavin and niacin. Because of their orange colour, they also contain carotenoids. Overall, they contain little to zero fat and have lower calories compared to a white potato. They also have low levels of sodium.


Our digestive tract needs to be squeaky clean in order to avoid constipation. And with the immense amounts of dietary fibre present in sweet potatoes, it manages to do the right job in cleaning our digestive tracts for a smooth and healthy digestion.


Magnesium is known as the “go-to” mineral when it comes to reducing stress. It helps promote calmness and relaxation and aids in creating a good mood. Sweet potatoes contain high levels of magnesium, and hence helps reduce stress.


According to the Linus Pauling Institute at Oregon State University in the United States, sweet potatoes have lots of manganese, which helps the body metabolise carbohydrates and in turn helps us to maintain healthy blood sugar levels.


Our body requires lots of the mineral iron to function properly, and this sweet superfood contains a lot of it as well. The iron helps provide energy, produces red and white blood cells which strengthen the immune system, and metabolises proteins as well.

The presence of beta carotene, magnesium and vitamin C in sweet potatoes helps treat inflammations both inside and outside the body.

The ability of sweet potatoes warming up the body has an effect on bronchitis and helps calm it.

Sweet potatoes can be enjoyed in numerous ways, these are just a few you can get started with to begin your sweet potato journey.



2 pounds sweet potatoes, peeled and cut into 2-inch pieces

1 tbsp salted butter or coconut oil

1/4 to 1/3 cup whole milk or unsweetened almond milk

1/4 tsp salt

1/4 tsp ground cinnamon

1/4 tsp ground ginger

Nutmeg, a pinch


Put the sweet potatoes in a large pot and add just enough cold water to cover them. Bring to a boil and cook until fork-tender, about 15 minutes. Drain and return to the potatoes to the pot on the stove top with the burner turned off. The residual heat from the pot will help any excess water burn off. Add the remaining ingredients, using only 1/4 cup liquid to start and adding more if needed, and mash until smooth and well-combined. Serve immediately.



2 sweet potatoes (peeled and cubed)

2 tsp minced garlic

1 tbsp olive oil

2 tbsp butter (melted)

4 tbsp grated Parmesan Cheese

½ tsp garlic salt

½ tsp Italian Seasoning

Dried parsley


Preheat oven to 400 degrees. Peel and cube sweet potatoes into 1 inch pieces. Place garlic, oil, butter, salt, Parmesan cheese and Italian seasoning in a plastic bag and mix well. Throw in the sweet potatoes and shake until well coated. Place aluminum foil on a cookie/baking sheet and lightly spray with oil. Place coated sweet potatoes onto the sheet and spread out evenly. Bake for 18-22 minutes. Serve warm and sprinkle with dried parsley if desired.


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