Sweet potato leaves is tropical to temperate climate plant which is cordate, hairless, and heart-shaped. The upper and lower surface of the leaves is olive green in color. The margins are smooth and hairless long petioles. The leaves of sweet potatoes are generally consumed in the Islands of the Pacific Ocean, Asia, and Africa. The young and mature leaves of sweet potatoes have meaningful health benefits.
| Sweet potato leaves Quick Facts | |
|---|---|
| Name: | Sweet potato leaves |
| Scientific Name: | Ipomoea batatas |
| Origin | Tropical regions in America |
| Colors | Green (Leaves) |
| Shapes | Alternate, ovate to orbicular, Length: 4-15 cm; Width: 3-11 cm (Leaves) |
| Taste | Bitter |
| Calories | 15 Kcal./cup |
| Major nutrients | Vitamin K (88.17%) Vitamin A (9.43%) Vitamin B2 (9.31%) Magnesium (5.71%) Vitamin B6 (5.08%) |
| Health benefits | Heart ailments, Density of bones, Pain during menstruation, Treats cancer, Clots blood |
Nutritional value of Sweet potato leaves, raw
Calories 15 Kcal. Calories from Fat 1.62 Kcal.
| Proximity | Amount | % DV |
|---|---|---|
| Water | 30.38 g | N/D |
| Energy | 15 Kcal | N/D |
| Energy | 61 kJ | N/D |
| Protein | 0.87 g | 1.74% |
| Total Fat (lipid) | 0.18 g | 0.51% |
| Ash | 0.48 g | N/D |
| Carbohydrate | 3.09 g | 2.38% |
| Total dietary Fiber | 1.9 g | 5.00% |
| Minerals | Amount | % DV |
|---|---|---|
| Calcium, Ca | 27 mg | 2.70% |
| Iron, Fe | 0.34 mg | 4.25% |
| Magnesium, Mg | 24 mg | 5.71% |
| Phosphorus, P | 28 mg | 4.00% |
| Potassium, K | 178 mg | 3.79% |
| Sodium, Na | 2 mg | 0.13% |
| Selenium, Se | 0.3 µg | 0.55% |
| Vitamins | Amount | % DV |
|---|---|---|
| Water-soluble Vitamins | ||
| Vitamin B1 (Thiamin) | 0.055 mg | 4.58% |
| Vitamin B2 (Riboflavin) | 0.121 mg | 9.31% |
| Vitamin B3 (Niacin) | 0.395 mg | 2.47% |
| Vitamin B5 (Pantothenic acid) | 0.079 mg | 1.58% |
| Vitamin B6 (Pyridoxine) | 0.066 mg | 5.08% |
| Vitamin C (Ascorbic acid) | 3.8 mg | 4.22% |
| Fat-soluble Vitamins | ||
| Vitamin A, RAE | 66 µg | 9.43% |
| Vitamin A, IU | 1322 IU | N/D |
| Beta Carotene | 776 µg | N/D |
| Alpha Carotene | 15 µg | N/D |
| Beta Cryptoxanthin | 20 µg | N/D |
| Lutein + zeaxanthin | 5152 µg | N/D |
| Vitamin K (phylloquinone) | 105.8 µg | 88.17% |
| Lipids | Amount | % DV |
|---|---|---|
| Fatty acids, total saturated | 0.039 g | N/D |
| Palmitic acid 16:00 (Hexadecanoic acid) | 0.035 g | N/D |
| Stearic acid 18:00 (Octadecanoic acid) | 0.004 g | N/D |
| Fatty acids, total monounsaturated | 0.007 g | N/D |
| Oleic acid 18:1 (octadecenoic acid) | 0.007 g | N/D |
| Fatty acids, total polyunsaturated | 0.08 g | N/D |
| Linoleic acid 18:2 (octadecadienoic acid) | 0.067 g | N/D |
| Linolenic acid 18:3 (Octadecatrienoic acid) | 0.013 g | N/D |
| Amino acids | Amount | % DV |
|---|---|---|
| Tryptophan | 0.012 g | 2.73% |
| Lysine | 0.08 g | 2.39% |
| Methionine | 0.03 g | N/D |
| Cystine | 0.016 g | N/D |
| Flavonols | Amount | % DV |
|---|---|---|
| Isorhamnetin | 0 mg | N/D |
| Kaempferol | 0.7 mg | N/D |
| Myricetin | 1.5 mg | N/D |
| Quercetin | 5.9 mg | N/D |
*Above mentioned Percent Daily Values (%DVs) are based on 2,000 calorie diet intake. Daily values (DVs) may be different depending upon your daily calorie needs. Mentioned values are recommended by the U.S. Department of Agriculture. They are not healthbenefitstimes.com recommendations. Calculations are based on average age of 19 to 50 years and weigh 194 lbs. Source: https://ndb.nal.usda.gov/
Health Benefits of Sweet Potato leaves
Along with the tubers of sweet potato, the leaves are also edible. Besides its delicious taste, It is flavorful with some bitter taste. The leaves are consumed and cooked as spinach. It is a great source of antioxidants, Vitamin C, A, thiamin, riboflavin, niacin, and folic acid. In comparison to other leafy greens, it possesses more dietary fiber and nutrients.
- Heart ailments
Vitamin K helps to prevent the arteries calcification which is one of the main causes of heart attacks. It carries away from arteries and does not allow forming into harmful and hard deposits of plaque. Vitamin K is a vital nutrient in order to reduce inflammation and prevent the cells which line the blood vessels such as arteries and veins. An adequate intake of Vitamin K helps to maintain healthy blood pressure and reduces the risk of having a cardiac arrest.
- Density of bones
Vitamin K helps to maintain the calcium on bones and reduces the chances of osteoporosis. The studies show that a high intake of Vitamin K can eradicate bone loss in osteoporosis patients. Vitamin K is essential for using calcium to form bones. Vitamin K enhances the health of bones and lowers the chances of bone fractures in postmenopausal women.
The high intake of Vitamin K2 helps to reduce the chances of hip fracture by about 65%. The evidence shows that Vitamin D and Vitamin K works together to enhance the density of bones. Vitamin K has positive effects on calcium balance. The consumption of foods rich in Vitamin K by the injured patients helps to prevent sprained ankles and recover broken bones.
- Pain during menstruation
Vitamin K regulates the hormone function lowers the pain of PMS cramps and menstrual pains. Vitamin K clots the blood and prevents excessive bleeding during menstruation and relieves the pain of PMS symptoms. Over bleeding can cause more pains and cramps during menstruation. The deficiency of Vitamin K can worsen these symptoms.
- Treats cancer
Vitamin K helps to reduce the chances of colon, prostate, nasal, oral, and stomach cancer. The study shows that a high intake of Vitamin K by liver cancer patients helps to enhance the functions of the liver. The intake of Vitamin K helps to reduce the chances of cancer and cardiovascular conditions.
- Clots blood
Vitamin K assists in blood clotting which requires twelve proteins to function. Vitamin K promotes the clotting of blood which helps to recover the cuts and bruises quickly. When the blood clotting does not take place properly then one could experience hemorrhagic disease of the newborn. This is caused due to the deficiency of Vitamin K. The study shows that newborns should be given an injection of Vitamin K at birth to prevent HDN.
- Brain health
The study shows that Vitamin K has a role in the metabolism of sphingolipid in which the molecules occur naturally which are present in the cell membranes of the brain. Sphingolipids have a vital role in cellular actions and assist in forming and supporting the structural role in the brain. A piece of evidence shows that Vitamin K possesses anti-inflammatory properties which prevent the brain from oxidative stress which is free radical damage. Oxidative stress damages the cells and contributes to Alzheimer’s disease, cancer, Parkinson’s disease as well as heart failure.
- Gum health
Cavities and gum problems are the results of food low in Vitamin C, A, D, and K. The intake of foods rich in fat-soluble vitamins helps to prevent gum disease and tooth decay. It also plays a vital role in the mineralization of teeth and bones. The food rich in minerals and vitamins helps to eliminate the bacteria present in the mouth and teeth. Vitamin K works with other vitamins and minerals to eradicate the bacteria that damage the enamel of the tooth. It also maintains strong teeth by providing an adequate amount of minerals.
- Reduce inflammation
Vitamin possesses antioxidant properties which eradicated free radicals from the body that damages the cells and tissues. Vitamin A reduces the chances of food allergies and prevents harmful overreaction. It lowers inflammation which helps to reduce the chances of neurodegenerative diseases such as Parkinson’s disease and Alzheimer’s disease.
- Healthy skin and hair
Vitamin A is essential for the regrowth of skin and to heal wounds. It assists the epithelial cells externally and internally. Vitamins help in the formation of glycoproteins which is the combination of protein and sugar and bind the cells together for the formation of soft tissues.
Vitamin A deficiency results in poor complexion. Vitamin A can promote the health of the skin and also counteracts acne. It keeps the wrinkles and lines at bay with the production of more collagen which helps to maintain the skin young. It also provides healthy hair.
Traditional Uses
- Sweet potato helps to reduce the chances of liver disease and stomach cancer.
- It lowers depression and helps to lose weight.
- The fresh leaf helps to treat neoplasia.
- The leaves are considered to possess antioxidant, antimutagen, anti-cancer, anti-hypertension, anti-microbial and anti-inflammatory properties.
- It is used to provide relief from constipation.
- It helps to enhance the immunity power and prevents disease and infections.
- The drink made from the leaves helps to eradicate diarrhea, nausea, and stomachaches.
- It is also effective for colds, flu, burns, bug bites, and scrapes.
- It also lowers anxiety, stress, and blood pressure.
How to eat
- The leaves of Sweet potato are consumed as leafy greens.
- They can also be steamed, fried, or boiled.
- Chop the leaves of sweet potato and add it to the recipes or sauteed with garlic and butter.
- Sauté leaves with sesame oil and ginger. And then season with pepper and salt.
- It is the best substitute for spinach.
- In Asia, the leaves are stir-fried with soy sauce and garlic.
- It could be consumed raw by adding it to the salads.
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