Health benefits of sweet potato skin: How eating it supports gut, heart, and eye health |
Sweet potatoes are a versatile and nutrient-dense vegetable, and while most people focus on the flesh, the skin is often overlooked. Packed with fibre, antioxidants, and essential vitamins, sweet potato skin offers a variety of health benefits. Including the skin in your meals can enhance digestion, support gut health, and act as a natural prebiotic to nourish beneficial gut bacteria. Its antioxidants, such as beta carotene and anthocyanins, help reduce inflammation, protect eye health, and support cardiovascular function. The skin also provides minerals like potassium, calcium, and magnesium, as well as vitamins A and C, making it a highly nutritious addition to your diet. Eating sweet potato skin is an easy way to maximise the health benefits of every serving.
Why you should eat sweet potato skin for fiber, antioxidants, and vitamins
Including the skin increases the overall nutritional value of sweet potatoes. A large baked sweet potato with skin contains about 5.9 grams of fibre, 3.6 grams of protein, and high levels of vitamin A, potassium, calcium, and magnesium. The skin also provides iron, zinc, vitamin C, and folate. Compared with boiled sweet potatoes without skin, the baked version retains more fibre and micronutrients, making the skin an important contributor to a balanced diet. Cooking methods such as baking, roasting, steaming, or air-frying help preserve these nutrients while reducing antinutrients like oxalates. By keeping the skin, you maximise the health benefits of every sweet potato you eat.
Sweet potato skin provides antioxidants and reduces inflammation
The skin of sweet potatoes is rich in antioxidants, including anthocyanins, especially in purple varieties. These compounds help neutralise free radicals in the body, thereby reducing inflammation and oxidative stress. Antioxidants in sweet potatoes have also been linked to improved insulin sensitivity and glucose metabolism, which may lower the risk of type 2 diabetes. According to a study published in Food Science & Nutrition dietary β‑carotene and lycopene from sources like sweet potatoes act as provitamin A and antioxidants, supporting eye health and being associated with reduced cardiovascular disease risk. By eating the skin along with the flesh, you provide your body with a concentrated source of these protective compounds, helping to defend against chronic diseases and support overall metabolic health.
Eating sweet potato skin supports gut health
Sweet potato skin is an excellent source of dietary fibre, which plays a crucial role in digestive health. Fibre acts as a prebiotic, feeding the beneficial bacteria in your gut while reducing the growth of harmful bacteria. This balance supports better digestion, nutrient absorption, and overall gut function. Studies indicate that fibre from sweet potato skin can enhance gut microbiome health, contributing to regular bowel movements and a lower risk of gastrointestinal issues. Including the skin in your diet is an easy and natural way to promote a healthy digestive system.
Sweet potato skin improves eye and heart health
Sweet potato skin contains significant amounts of vitamin A and beta carotene, both vital for maintaining healthy vision. Vitamin A supports the function of the retina and helps prevent conditions like night blindness and other eye disorders. Beyond eye health, the fiber and antioxidants in sweet potato skin may help reduce cholesterol levels and support cardiovascular health. Eating sweet potato skin regularly supports both eye and heart health over the long term.
Safety and tips for eating sweet potato skin
For most people, sweet potato skin is safe and nutritious. However, individuals with sweet potato allergies, those following low-fiber diets, or people with swallowing difficulties may need to limit or avoid it. The skin contains oxalates, which can contribute to kidney stones in susceptible individuals, but boiling or steaming can reduce these compounds. Always wash the skin thoroughly to remove dirt and pesticides, and discard any sweet potatoes that are moldy, soft, or discoloured. Sweet potato skin is versatile and can be enjoyed in baked fries, roasted dishes, chips, mashed potatoes, loaded skins, or salads. Storing raw sweet potatoes in a cool, dry place preserves freshness, while cooked sweet potatoes should be refrigerated or frozen.Sweet potato skin is a nutrient-rich, fibre-packed part of the vegetable that supports gut, heart, and eye health while providing antioxidants that reduce inflammation. Including the skin in your diet is safe for most people and adds both flavour and nutritional value to your meals. Whether baked, roasted, or mashed, sweet potato skin is a simple way to boost your overall health naturally.Disclaimer: This article is for general informational purposes only and is not a substitute for professional medical advice, diagnosis, or treatment. Always seek the guidance of a qualified healthcare provider regarding any medical condition or lifestyle change.Also Read: Food mistakes that make sinus congestion worse: Healthy swaps that actually help
