What color sweet potato is the most nutritious?

Nutritional value

Sweet potatoes are a healthy source of complex carbohydrates, which give you the energy your cells need to function properly. According to the U.S. Department of Agriculture, a medium-sized, cooked sweet potato provides 23.6 grams of carbohydrates (8 percent of your daily needs), 103 calories, and no fat or cholesterol.

Potatoes also provide a significant amount of fiber to help the digestive system function well, preventing constipation. Potatoes contain a number of important nutrients including vitamins A, B, C, potassium, manganese, magnesium and copper.

A medium sweet potato contains 30.8 grams of magnesium. According to the journal Nutrition , magnesium plays an essential role in nerve transmission and muscle contraction, and has the ability to prevent and treat neurological disorders and treat anxiety.

Khoai lang màu gì bổ dưỡng nhất? - Ảnh 1. — Sweet potatoes come in a variety of colors with differences in flavor and texture. Photo: Washington Post

Difference between potato colors

Different colored potatoes can have different textures and flavors. For example, orange-fleshed potatoes are sweeter and firmer, while white-fleshed potatoes are drier and blander. Purple sweet potatoes, which originated in Okinawa, Japan, are quickly spreading to other countries. They have a creamy texture and sweet taste and are believed to contribute to the longevity of Japanese people.

In general, according to Livestrong , most sweet potatoes have similar vitamin and mineral content. Meanwhile, the color of the potato's flesh reflects the source and content of antioxidants. Orange-fleshed sweet potatoes are rich in carotenoids, purple sweet potatoes are rich in anthocyanins. These antioxidants are what give the potatoes their distinct color.

Carotenoids are yellow and orange pigments that are a source of vitamin A, boost the immune system, are good for the eyes, and prevent Lou Gehrig's disease (ALS). The most common carotenoids are beta-carotene, lutein, zeaxanthin, and lycopene.

Anthocyanins are naturally occurring flavonoids found in red, purple, and blue fruits. In addition to being powerful antioxidants, anthocyanins also have anti-inflammatory, anti-bacterial, and anti-obesity, diabetes, cardiovascular disease, and cancer-preventing effects, according to research published in the journal Food and Nutrition Research .

Khoai lang màu gì bổ dưỡng nhất? - Ảnh 2. — Purple sweet potatoes are good for the eyes. Photo: Greendna

Studies have compared the antioxidant content of white, cream, and purple sweet potatoes. Purple sweet potatoes have the highest antioxidant content and total soluble fiber.

Another study comparing white, yellow, and purple-fleshed sweet potatoes confirmed the findings. The findings, published in the journal ‌Preventive Nutrition and Food Science‌, found that all sweet potato colors had similar polyphenol content, but purple-fleshed sweet potatoes had the highest levels of anthocyanin antioxidants and white-fleshed sweet potatoes the lowest.

If you have good eyesight, sweet potatoes are a good choice due to their high vitamin A content. One orange-fleshed sweet potato provides 730% of your daily vitamin A requirement, which can prevent dry eyes, night blindness, and reduce the risk of eye infections. Purple-fleshed sweet potatoes contain an anthocyanin that can keep your eyes healthy.

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