Vegetable
Sweet Potato
6/10 Moderate evidence
Starchy tuber rich in beta-carotene; purple varieties additionally supply anthocyanins for combined antioxidant effect.
Active compounds
-
Beta-carotene
Vitamin A precursor; supports skin and mucosal immunity
-
Anthocyanins (purple varieties)
Reduce CRP; protect vasculature from oxidative damage
Helps with
Practical tips
- Preparation
- Roast with skin on for fiber, or bake whole at 400°F
- Recommended amount
- 1 medium sweet potato 2-3 times weekly
- Absorption
- Pair with fat (butter, olive oil) for carotenoid absorption
- Cautions
- Higher glycemic load than non-starchy vegetables