Sweet potatoes are colorful and tasty root veggies that can be used in many ways in the kitchen. They are also a nutritional powerhouse that is especially good for women. Sweet potatoes have a lot of health benefits for women because they are full of important nutrients and chemicals that are good for your health.
In this article, we talk in depth about the amazing health benefits that sweet potatoes have for women. From boosting immunity to helping with reproductive health, heart health, skin health, weight management, hormone balance, and fighting tiredness, sweet potatoes have a long list of benefits that are especially helpful for women and their needs.
Sweet potatoes are a natural, inexpensive superfood that should be a big part of every woman’s diet. They are full of vitamins, minerals, fiber, and antioxidants. Sweet potatoes can help you strengthen your immune system, control your monthly cycle, keep your heart healthy, improve the look of your skin, control your weight, keep your hormones in balance, or give you more energy.
Nutritional Value of Sweet Potatoes
Table 1: Nutrition in Per 100 g of Sweet Potato [ 1, 2]
| Nutrient | Amount per 100g |
| Energy | 360 kJ (86 kcal) |
| Carbohydrates | 20.1 g |
| Starch | 12.7 g |
| Sugars | 4.2 g |
| Dietary fiber | 3.0 g |
| Fat | 0.1 g |
| Protein | 1.6 g |
| Vitamin A equivalent | 709 μg (89%) |
| – Beta-carotene | 8509 μg (79%) |
| – Lutein and zeaxanthin | 0 μg |
| Thiamine (Vitamin B1) | 0.1 mg (9%) |
| Riboflavin (Vitamin B2) | 0.1 mg (8%) |
| Niacin (Vitamin B3) | 0.61 mg (4%) |
| Pantothenic acid (Vitamin B5) | 0.8 mg (16%) |
| Vitamin B6 | 0.2 mg (15%) |
| Folate (Vitamin B9) | 11 μg (3%) |
| Vitamin C | 2.4 mg (3%) |
| Vitamin E | 0.26 mg (2%) |
| Calcium | 30.0 mg (3%) |
| Iron | 0.6 mg (5%) |
| Magnesium | 25.0 mg (7%) |
| Phosphorus | 47.0 mg (7%) |
| Potassium | 337 mg (7%) |
| Sodium | 55 mg (4%) |
| Zinc | 0.3 mg (3%) |
Not only are sweet potatoes tasty, but they also have a wide range of nutrients that make them a standout superfood. The vitamins, minerals, fiber, and antioxidants in these root veggies make them a great addition to a healthy diet. Let’s talk about how healthy sweet potatoes are:
Vitamins: Sweet potatoes have a lot of vitamins that are good for your health as a whole. They have a lot of vitamin A; just one medium-sized sweet potato has more than 400% of the daily suggested amount. [3] Vitamin A is important for keeping your eyes healthy, helping cells grow, and keeping your defense system working well. Also, sweet potatoes have a lot of vitamins C, B6, and E, which help strengthen the immune system, make collagen, and fight against free radicals. [4]
Minerals: Minerals like potassium, manganese, and copper can be found in sweet potatoes in large amounts. [5] Potassium is a very important part for keeping the heart healthy and controlling blood pressure. Manganese helps keep bones healthy and makes collagen. Copper helps make red blood cells and keeps nerves working well.
Fiber: Sweet potatoes have a lot of fiber, which is important for healthy digestion. [6] Fiber helps people have normal bowel movements, keeps their blood sugar levels in check, and helps them lose weight by making them feel full. Adding sweet potatoes to your diet can help keep your digestive system healthy and lower your risk of getting heart disease, diabetes, and other long-term illnesses.
- Antioxidants: Beta-carotene, anthocyanins, and sporamin’s are just a few of the antioxidants found in sweet potatoes. These antioxidants help keep cells from getting hurt by free radicals. This lowers the risk of chronic diseases and improves general health.
Table 2 presents different types of sweet potato with antioxidant capacity. Purple sweet potato has highest antioxidant capacity. [7]
| Nutrients components (%) | purple sweet potato | Red sweet potato | Yello sweet potato | White sweet potato |
| Anthocyanins content | 6.23 | 2.56 | 1.32 | UD |
| Total phenolic content | 54.3 | 25.7 | 17.8 | 9.6 |
| Antioxidant capacity | 81.2 | 50.4 | 43.3 | 55.2 |
Sweet potatoes are good for women’s health in many ways because of how well they are nourished. By adding them to your diet, you can help your immune system, promote healthy skin, improve digestion, and improve your general health. Sweet potatoes can be baked, roasted, mashed, or added to soups and salads. They are a flexible and healthy food that can make your meals taste better while giving your body what it needs.
Role of Sweet Potatoes in Women’s Health
Sweet potatoes are important for women’s health because they have a lot of health benefits. Sweet potatoes are a healthy addition to any woman’s diet. They can help boost your immune system and keep your heart healthy. Let’s look at some of the most important ways that sweet potatoes help women’s health.
Sweet potato can help Boosting Woman Immunity
There are a lot of vitamins and antioxidants in sweet potatoes, which help the nervous system. Vitamin A, which is found in large amounts in sweet potatoes, is important for keeping the skin and mucous membranes healthy. [8] These parts of the body are the first line of defense against germs. Vitamin A is also important for making white blood cells, which are important for fighting off diseases and infections.
Also, sweet potatoes are full of vitamin C, which is a strong antioxidant. [9] Vitamin C helps the body make more antibodies, makes immune cells work better, and guards against damage from oxidative stress. By eating sweet potatoes, women can boost your immune system and make themselves less likely to get sick.
Sweet Potato is good for Women Sexual Health
There are nutrients in sweet potatoes that are good for women’s sexual health. They have a lot of folate, which is B vitamin B that is important for a good baby’s development during pregnancy. [10] Getting enough folate can help avoid neural tube defects and make sure that the brain and spinal cord of the baby develop in the right way.
Also, sweet potatoes have iron, which is an important mineral for keeping good blood levels. [11] Iron is a very important part of how oxygen gets to all the cells in the body, including those in the reproductive processes. Iron helps women have regular periods and keeps them from getting iron-deficiency anemia, which can cause tiredness and other problems.
Sweet Potato is Good for Women Heart Health
Women worry a lot about heart disease, and sweet potatoes can help keep the heart and blood vessels healthy. The potassium in sweet potatoes helps control blood pressure by canceling out the effects of salt and making blood vessels less tight. [12, 13] Sweet potatoes can lower the risk of heart disease and stroke by keeping blood pressure at a healthy level.
Also, sweet potatoes have a lot of fiber, which can help keep cholesterol levels in check. [14, 15] Fiber binds to cholesterol in the digestive system, stopping it from getting into the bloodstream. By eating sweet potatoes, you can help keep your heart healthy and lower your chance of heart disease.
Sweet Potato Enhancing Skin Health and Appearance in Women
Sweet potatoes are good for the health and look of women’s skin. Sweet potatoes have a bright color because they have a lot of beta-carotene, which is a precursor to vitamin A. Beta-carotene is a natural sunscreen that protects the skin from UV rays and lowers the chance of getting a sunburn. [16, 17, 18 ]
Also, the antioxidants in sweet potatoes, like vitamin C and anthocyanins, help fight oxidative stress and keep people from getting old too quickly. [7] Free radicals can cause wrinkles, fine lines, and other signs of age. These antioxidants can get rid of free radicals. Adding sweet potatoes to your diet can help your skin stay healthy and look younger.
Sweet Potato can Support Women in their Weight Management
Keeping a good weight is important for a woman’s health as a whole, and sweet potatoes can be a big help with that. Sweet potatoes are high in fiber and low in calories and fat. Fiber makes you feel full and satisfied, which helps you control your hunger and stop eating too much.
Sweet potatoes also have a low glycemic index (GI), which means they raise blood sugar levels slowly. The table 3 below shows sweet potato flesh and skin GI values following different cooking methods. GI shows how fast a food elevates blood sugar. [19] This slow release of energy helps keep blood sugar from going up and down too quickly, which can lead to cravings and weight gain. By adding sweet potatoes to a healthy diet, women can help themselves reach their weight-loss goals.
| Cooking Method | Flesh (GI) | Skin (GI) |
| Raw | 32 | 19 |
| Steamed | 63 | 30 |
| Baked | 64 | 34 |
| Microwaved | 66 | N.D. |
| Dehydrated | 41 | N.D. |
Sweet Potato can Help Manage Hormonal Balance
Sweet potatoes can help women keep their hormones in check. Hormonal changes can cause problems like irregular periods, mood swings, and other aches and pains. Let’s look at what sweet potatoes can do for you:
Vitamin B6, which is found in large amounts in sweet potatoes, is a key part of hormone control. [20, 21] Vitamin B6 helps the body make chemicals like serotonin and dopamine, which are important for controlling mood and feeling good all around. By eating sweet potatoes, you can help make and keep these important hormones in balance, which may help relieve some of the signs of hormonal imbalances.
Sweet potatoes are also a good source of dietary fiber, which helps keep blood sugar levels stable. Changes in blood sugar can make hormonal issues worse, especially in people with polycystic ovary syndrome (PCOS). The fiber in sweet potatoes can help control blood sugar levels, which could improve the balance of hormones.
Providing Energy and Combating Fatigue
Sweet potatoes can be a natural source of energy and help combat fatigue, making them an excellent choice for women seeking a healthy boost. Here’s how sweet potatoes can give you energy and keep you from feeling tired:
Sweet potatoes are made up of complicated carbs that slowly release glucose into the blood. This slow release keeps energy levels steady throughout the day instead of going up and down quickly. The sugars in sweet potatoes give you energy that lasts for a long time and keeps you going.
Additionally, sweet potatoes are rich in vitamins and minerals that are essential for energy production. They have iron, which helps get blood to all parts of the body. This keeps you from getting tired and gives you more energy. Sweet potatoes also provide vitamin C, which aids in the absorption of iron and supports overall energy metabolism.
Moreover, sweet potatoes are a source of antioxidants that help reduce oxidative stress in the body. Oxidative stress can contribute to fatigue and feelings of tiredness. By consuming sweet potatoes with their antioxidant content, you can help combat oxidative stress and maintain higher energy levels.
Are sweet potatoes beneficial for women’s fertility?
Due to their high nutrient content, sweet potatoes can help increase the chance of fertility in women. Even though there is no direct proof that sweet potatoes alone can make you more fertile, the nutrients in them can help your reproductive health as a whole.
Sweet potatoes are a great source of fiber, which helps you keep a healthy weight. Having a healthy weight is important for getting pregnant because being too thin or too fat can change hormone levels and mess up monthly cycles. By helping people stay at a healthy weight, sweet potatoes unintentionally help couples get pregnant.
Also, sweet potatoes are full of vitamins and minerals that are good for the health of your reproductive system. They have a lot of vitamin A, which is important for growing healthy reproductive systems. Vitamin C, which is in sweet potatoes, has been linked to better fertility in women. Also, they have iron, which helps keep blood flowing well to the reproductive organs and can help avoid iron-deficiency anemia, which can affect fertility.
Even though eating sweet potatoes on their own can’t guarantee better fertility, eating them as part of a well-balanced, nutrient-dense diet can help with general reproductive health and may improve fertility.
Can sweet potatoes help regulate menstrual cycles?
Due to their nutritional value and effect on general health, sweet potatoes can indirectly help control menstrual cycles. But it’s important to know that unpredictable periods can be caused by a number of things, some of which may need to be checked out and treated by a doctor.
Sweet potatoes have a lot of dietary fiber, which can help control bowel movements and keep stomach healthy. A healthy digestive system is important for general health, including the health of your periods. A well-balanced diet that includes sweet potatoes and other foods high in fiber can help keep you normal and, in turn, help control your menstrual cycle.
Also, sweet potatoes are full of important vitamins and minerals that help keep hormones in order. They have a lot of vitamin B6, which helps control hormones. By eating sweet potatoes, you can help your body make hormones and keep them in balance, which could lead to more frequent periods.
Even though sweet potatoes can be a healthy part of a well-balanced diet that supports menstrual health, it’s important to talk to a doctor if you’re worried about irregular periods. They can give advice, figure out what’s going on, and suggest the best treatments or measures.