The Humble Sweet Potato

The sweet potato is an under-rated crop by many farmers which is a pity because with a yield much higher than many other green vegetables, farmers can sell both the leaves and roots to earn more income.

For our health and wellness, the humble sweet potato is an excellent source of:

1. Vitamin A stimulates the production and activity of white blood cells. And helps your body make immune cells that stave off infections and disease. To retain the nutrient, boil the sweet potatoes, skin on.
2. Vitamin C plays a role in controlling infections and healing wounds. One cup of baked sweet potato contains a high amount of vitamin C, which can help heal wounds and repair tissue.

1. Potassium is an essential mineral that works in balance with sodium in your body to maintain a healthy blood pressure. It helps muscles to contract and maintain a normal blood pressure
2. Copper is essential for making red blood cells and keeping your heart healthy.
3. Magnesium has been shown to play a role in calming the brain. Depression, mood disturbances, and headaches have been linked to a magnesium deficiency.
4. Manganese helps move electrical impulses through your body faster and is also important for brain health. 43% of your daily value of manganese is in just one cup of baked sweet potato.

1. Sweet potatoes are mainly composed of carbohydrates most of which come from starch. Nonetheless, sweet potatoes fall into the healthy carbohydrate category. They also contain resistant starch which is a type of starch that plays a role in feeding your body “good” bacteria.
2. Fiber is a type of carbohydrate that the body can’t digest. Eating sweet potatoes with the skin will maintain a good digestive health.

Green Vegetable
1. Is versatile in its preparation and will compliment other ingredients well and can be sun dried and stored easily. To supplement fresh vegetables when not easily available.
2. Lowers blood pressure as the dietary fibers present in the leaves regulate the flow of blood and prevent any fat deposition in arteries and veins.
3. Act as a pain killer because the high beta carotene content in sweet potato is the key anti-inflammatory compound that makes it a natural painkiller.
4. Boosts your immunity as is rich in antioxidants that prevent free radical damage in your body.
5. Eases stress and anxiety
6. Boost fertility as is rich in iron, which has been shown to be important in supporting fertility.


A Zambian site that shares content via quick read articles, selective interviews and great quotes. All in a quick and easy manner for the busy person looking for usable bytes of information around work, money and adulting life.

The Kwachalelo Founder, Editor and Lead Content writer is on Twitter @Kwachalelo.