Contents:
Common Names | Parts Usually Used | Plant(s) & Culture | Where Found | Medicinal Properties | Biochemical Information
Legends, Myths and Stories | Uses | Formulas or Dosages | Nutrient Content | How Sold | Warning | Resource Links
Scientific Names
- Ipomoea batatas (L.) Lam
Common Names
- Sweet Potato
- Kumara (New Zealand)
- Camote
- Batata
Parts Usually Used
The roots (tubers), leaves, stems, and leaf stalks. The whole plant is edible, though roots are most commonly consumed worldwide.
Back to Top
Description of Plant(s) and Culture
Sweet potato is a starchy root vegetable belonging to the morning glory family (Convolvulaceae). Despite its name, it is not related to regular potatoes. The plant is a creeping vine with heart-shaped or lobed leaves. Sweet potatoes come in hundreds of varieties with skin colors ranging from white, cream, yellow, orange, pink, and red to purple. The flesh can be white, cream, yellow, orange, or purple. Native Americans were growing sweet potatoes when Columbus arrived in America in 1492, though evidence shows they were cultivated in Peru as early as 750 B.C. The plant has a relatively short growing season and can complete multiple harvests per year, making it resilient to climate variations and natural disasters.
Back to Top
Where Found
Sweet potatoes are cultivated worldwide in tropical and subtropical regions. They are grown in more than 100 countries, with China being the largest producer (accounting for about 80% of world production), followed by countries in Sub-Saharan Africa, Asia, and the Americas. The plant thrives in various climates and is particularly important in developing countries as a food security crop. Sweet potatoes grow naturally in areas with moderate temperatures and well-draining soils, and are more resistant to diseases, pests, and high moisture conditions than many other leafy vegetables and staple crops.
Back to Top
Medicinal Properties
Sweet potatoes possess remarkable medicinal properties due to their rich content of bioactive compounds. They demonstrate antioxidant, anti-inflammatory, anti-cancer, anti-diabetic, cardioprotective, hepatoprotective, antimicrobial, anti-obesity, and immune-modulating activities. The plant contains powerful antioxidants including carotenoids, anthocyanins, phenolic compounds, flavonoids, and vitamins that protect cells from oxidative damage and free radical harm.
Research has shown sweet potatoes can help regulate blood sugar levels, reduce inflammation, support heart health, protect against various cancers (including breast, colon, prostate, and lung cancers), improve digestive health, boost immune function, and promote healthy skin and eye health. Purple varieties are particularly high in anthocyanins, while orange varieties are rich in beta-carotene. The leaves contain polyphenol concentrations 7-9 times higher than grape seeds.
Back to Top
Biochemical Information
Sweet potatoes contain numerous bioactive compounds including:
- Beta-carotene (converted to vitamin A in the body)
- Anthocyanins (especially in purple varieties)
- Caffeoylquinic acid derivatives
- Chlorogenic acid
- Quercetin and other flavonoids
- Phenolic acids and polyphenols
- Carotenoids including lutein
- Resistant starch
- Dietary fiber
- Various vitamins and minerals
Legends, Myths and Stories
Sweet potatoes have been called a “superfood” due to their exceptional nutritional density and health benefits. In many cultures, they are considered a symbol of prosperity and abundance. Native American tribes valued sweet potatoes as a sacred crop that could sustain communities through difficult times.
In traditional medicine systems, sweet potatoes have been used for centuries. In New Zealand, kumara leaves and vines are used in Rongoa (traditional Maori medicine) for women’s health, including toning the uterus in preparation for childbirth and supporting prostate health. They were also traditionally used to prevent jaundice in babies and to boost metabolism and mood.
Back to Top
Uses
Sweet potatoes are primarily consumed as food but have significant medicinal applications. They can be eaten raw, boiled, baked, roasted, steamed, air-fried, or microwaved. The leaves can be prepared like spinach – raw in salads, sautéed, boiled, or juiced.
Traditional medicinal uses include:
- Treating diabetes and regulating blood sugar levels
- Supporting cardiovascular health and reducing cholesterol
- Boosting immune system function
- Reducing inflammation and oxidative stress
- Supporting digestive health and treating diarrhea
- Promoting eye health and preventing macular degeneration
- Supporting skin health and wound healing
- Weight management and obesity prevention
- Cancer prevention and treatment support
- Liver protection (hepatoprotective effects)
- Women’s reproductive health support
- Treating anemia and low mood
Modern applications include:
- Functional food ingredient in health products
- Natural food coloring and preservative
- Dietary supplement development
- Nutraceutical applications
- Industrial food processing applications
Formulas or Dosages
For general health maintenance: One medium sweet potato (approximately 112-124g) daily provides significant nutritional and health benefits.
For blood sugar management: Studies have used 4 grams daily of sweet potato extract, showing improvement in A1c levels at 3-5 months.
For antioxidant benefits: 200g of cooked sweet potato leaves daily for one week has been shown to enhance plasma antioxidant status.
For cancer prevention: Studies suggest 400mg/kg body weight of polyphenol-rich sweet potato leaf extract daily, though human dosing requires further research.
For anti-inflammatory effects: Regular consumption of purple sweet potato (200g daily) has shown immune-modulating benefits in human studies.
Back to Top
Nutrient Content
One medium (124g) sweet potato contains:
- Calories: 108-112
- Protein: 2 grams
- Carbohydrates: 26 grams
- Dietary fiber: 3.9 grams
- Fat: 0.1 grams
- Vitamin A: 922 mcg RAE (over 400% daily value)
- Vitamin C: 12.8 mg
- Potassium: 259 mg
- Manganese: significant amounts
- Vitamin B6: notable levels
- Folate: 7-14 mcg
- Calcium: 39-51 mg
- Iron: 0.7 mg
- Magnesium: 19-32 mg
- Phosphorus: 50-61 mg
Sweet potato leaves are particularly rich in:
- Vitamins A, C, K, B1, B2, B3, B9
- Minerals: calcium, iron, magnesium, phosphorus, potassium, zinc, manganese, copper
- High levels of polyphenols and antioxidants
How Sold
Sweet potatoes are available in various forms:
- Fresh whole sweet potatoes in grocery stores and farmers markets
- Frozen sweet potato products (fries, cubes, puree)
- Dried sweet potato chips and flakes
- Sweet potato flour and starch
- Canned sweet potato puree
- Sweet potato extract supplements and capsules
- Sweet potato leaf products (fresh, dried, or powdered)
- Organic and conventional varieties
- Specialty colored varieties (purple, white, orange)
Warning
Sweet potatoes are generally safe for most people when consumed as food, but some precautions should be noted:
People with kidney problems should monitor their potassium intake, as sweet potatoes are high in potassium. Those taking beta-blockers for heart disease should also be cautious about potassium levels.
Sweet potatoes are high in oxalates, which may worsen kidney stones in susceptible individuals. People prone to kidney stones should limit high-oxalate foods and drink plenty of water.
Diabetics should be aware that sweet potatoes are high in carbohydrates. While they have a medium glycemic index, preparation methods like baking and frying can raise their glycemic impact. Blood sugar should be monitored when including sweet potatoes in the diet.
Very rare allergic reactions to sweet potatoes have been reported. Those with known food allergies should introduce sweet potatoes cautiously.
Sweet potatoes should be stored in a cool, dry place and not refrigerated unless cooked, as cold temperatures can alter their taste and texture.
As with any medicinal use, pregnant and nursing women should consult healthcare providers before using sweet potato medicinally, though culinary use is generally considered safe.
Back to Top
Resource Links
WebMD – Health Benefits of Sweet Potatoes
VerywellHealth – 10 Health Benefits of Sweet Potatoes
Health – 8 Health Benefits of Sweet Potatoes
MedicalNewsToday – What’s to know about sweet potatoes?
Kailash Herbs – Benefits of Edible Kumara (Sweet Potato) Leaves
