Sweet potatoes

According to The World's Healthiest Foods, sweet potatoes "contain unique root storage proteins that have been observed to have significant antioxidant capacities."

Sweet potatoes are an excellent source of vitamin A (438% DV in the form of beta-carotene), a very good source of vitamin C (37% DV) and manganese (28% DV), and a good source of copper (9% DV), dietary fiber (15% DV), vitamin B6 (15% DV), potassium (15% DV), and iron (4%).

Sweet potatoes have healing antioxidant properties thanks to it's high levels of vitamins A and C, which work in the body to eliminate free radicals. Free radicals are chemicals that damage cells and cell membranes and are associated with the development of conditions like atherosclerosis, diabetic heart disease, and colon cancer. Vitamins A and C are anti-inflammatory and therefore helpful in reducing the severity of conditions such as asthma, osteoarthritis, and rheumatoid arthritis.

Did you know the antioxidant activity in sweet potato skin, regardless of its color, is almost three times higher than in the rest of the tissue? Regarding color, sweet potatoes can be white, yellow, orange, red, or purple!

Because they have a significantly lower glycemic index than white potatoes--in fact, the lowest among root vegetables--sweet potatoes are a great replacement for traditional starches such as rice, white potatoes, and pasta.

The nutritionists at the Center for Science in the Public Interest (CSPI) ranked sweet potatoes number one in nutrition of all vegetables due to its dietary fiber, naturally occurring sugars and complex carbohydrates, protein, vitamins A and C, iron, and calcium. Check out the CSPI vegetable rankings here.

So how should you eat them? Try sprinkling a baked sweet potato with cinnamon or turning this nutritious root veggie into baked sweet potato chips or oven fries--delicious, trust me! Personally, I prefer to eat mine baked and plain. Just avoid the sweet potato casseroles full of brown sugar and marshmallows or substitute them with healthier options like Maple-Roasted Sweet Potatoes or a healthier version of sweet potato casserole!

Sources:

The World's Healthiest Foods

NutritionData.com