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    Home»Vegetables»Health Benefits of Sweet potato Leaves
    Vegetables

    Health Benefits of Sweet potato Leaves

    By s mAugust 23, 2016Updated:December 17, 2019No Comments6 Mins Read
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    leaves-of-sweet-potato

    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
    More facts about Sweet potato leaves
    Sweet potato leaves is a tropical to temperate climate plant which is cordate, hairless and heart shaped. The upper and lower surface of leaves is olive green in color. The margins are smooth and hairless long petioles.  The leaves of sweet potato are generally consumed in the Islands of Pacific Ocean, Asia and Africa. The young and mature leaves of sweet potato have meaningful health benefits.

    Click here for more details about sweet potato plant>>

    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 antioxidant, Vitamin C, A, thiamin, riboflavin, niacin and folic acid. In comparison to other leafy greens, it possesses more dietary fiber and nutrients.

    1. Heart ailments

    Vitamin K helps to prevent the arteries calcification which is one of the main causes for heart attacks. It carries away from arteries and does not allow forming into harmful and hard deposits of plaque. Vitamin K is a vital nutrients in order to reduce inflammation and prevent the cells which lines the blood vessels such as arteries and veins. An adequate intake of Vitamin K helps to maintain the healthy blood pressure and reduces the risk of having cardiac arrest.

    1. Density of bones

    Vitamin K helps to maintain the calcium on bones and reduces the chances of osteoporosis. The studies shows that 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 the 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 the positive effects on calcium balance. The consumption of foods rich in Vitamin K by the injured patients helps to prevent the sprained ankles and recovers the broken bones.

    1. 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 the excessive bleeding during menstruation and relieves pain of PMS symptoms. Over bleeding can cause more pains and cramps during menstruation. The deficiency of Vitamin K can worsen these symptoms.

    1. Treats cancer

    Vitamin K helps to reduce the chances of colon, prostate, nasal, oral and stomach cancer. The study shows that high intake of Vitamin K by the liver cancer patients helps to enhance the functions of liver. The intake of Vitamin K helps to reduce the chances of cancer and cardiovascular conditions.

    1. 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 takes place properly then one could experience haemorrhagic disease of new born. This is caused due to the deficiency of Vitamin K. The study shows that the newborns should be given the injection of Vitamin K at birth to prevent from HDN.

    1. Brain health

    The study shows that Vitamin K has the role in the metabolism of sphingolipid in which the molecules occur naturally which is present in the cell membranes of the brain. Sphingolipids have a vital role in the cellular actions and assist in forming and supporting the structural role in the brain. An evidence shows that Vitamin K possess an anti-inflammatory properties which prevents the brain from oxidative stress which is a free radical damage. Oxidative stress damages the cells and contributes to the Alzheimer’s disease, cancer, Parkinson’s disease as well as heart failure.

    1. Gum health

    Cavities and gum problems are the result of the food low in Vitamin C, A, D and K. The intake of foods rich in fat soluble vitamins helps to prevent the 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 tooth. It also maintains the strong teeth by providing adequate amount of minerals.

    1. 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 the harmful overreaction. It lowers the inflammation which helps to reduce the chances of neurodegenerative diseases such as Parkinson’s disease and Alzheimer’s disease.

    1. 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 binds the cells together for the formation of soft tissues.

    Vitamin A deficiency results in poor complexion. Vitamin A can promote the health of 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 the 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 an 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 the disease and infections.
    • The drink made from the leaves helps to eradicate diarrhea, nausea and stomachaches.
    • It is also effective for colds, flus, 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 sautee with garlic and butter.
    • Sauté leaves with sesame oil and ginger. And then season with pepper and salt.
    • It is a best substitute for the spinach.
    • In Asia, the leaves are stir fried with soy sauce and garlic.
    • It could be consumed raw by adding it to the salads.

    References:

    http://2beingfit.com/sweet-potato-leaves-benefits-nutrition-recipes/

    https://draxe.com/vitamin-k-deficiency/

    https://draxe.com/vitamin-a/

    https://paulhaider.wordpress.com/2012/05/09/health-benefits-of-sweet-potato-leaves/

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    • Raw
    • Without salt
    • With salt
    Nutritional value of Sweet potato leaves, raw
    Serving Size: 1 Cup chopped, 35 g

    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 a U.S. Department of Agriculture. They are not healthbenefitstimes.com recommendations. Calculations are based on average age of 19 to 50 years and weighs 194 lbs.

    Source:
    https://ndb.nal.usda.gov/

    Nutritional value of Sweet potato leaves, cooked, steamed, without salt
    Serving Size: 1 Cup, 64 g

    Calories 26 Kcal. Calories from Fat 1.98 Kcal.

    Proximity Amount % DV
    Water 57.09 g N/D
    Energy 26 Kcal N/D
    Energy 111 kJ N/D
    Protein 1.4 g 2.80%
    Total Fat (lipid) 0.22 g 0.63%
    Ash 0.57 g N/D
    Carbohydrate 4.72 g 3.63%
    Total dietary Fiber 1.2 g 3.16%
    Total Sugars 3.51 g N/D

    Minerals Amount % DV
    Calcium, Ca 21 mg 2.10%
    Iron, Fe 0.4 mg 5.00%
    Magnesium, Mg 31 mg 7.38%
    Phosphorus, P 26 mg 3.71%
    Potassium, K 200 mg 4.26%
    Sodium, Na 4 mg 0.27%
    Zinc, Zn 0.17 mg 1.55%
    Copper, Cu 0.021 mg 2.33%
    Manganese, Mn 0.147 mg 6.39%
    Selenium, Se 0.6 µg 1.09%


    Vitamins Amount % DV
    Water soluble Vitamins
    Vitamin B1 (Thiamin) 0.072 mg 6.00%
    Vitamin B2 (Riboflavin) 0.171 mg 13.15%
    Vitamin B3 (Niacin) 0.642 mg 4.01%
    Vitamin B5 (Pantothenic acid) 0.128 mg 2.56%
    Vitamin B6 (Pyridoxine) 0.102 mg 7.85%
    Vitamin B9 (Folate) 31 µg 7.75%
    Folic Acid 0 µg N/D
    Folate, food 31 µg N/D
    Folate, DEF 31 µg N/D
    Choline 13.4 mg 2.44%
    Vitamin C (Ascorbic acid) 1 mg 1.11%
    Fat soluble Vitamins
    Vitamin A, RAE 94 µg 13.43%
    Vitamin A, IU 1881 IU N/D
    Beta Carotene 1104 µg N/D
    Alpha Carotene 21 µg N/D
    Beta Cryptoxanthin 29 µg N/D
    Lutein + zeaxanthin 7327 µg N/D
    Vitamin E (alpha-tocopherol) 0.61 mg 4.07%
    Vitamin K (phylloquinone) 69.5 µg 57.92%

    Lipids Amount % DV
    Fatty acids, total saturated 0.042 g N/D
    Palmitic acid 16:00 (Hexadecanoic acid) 0.038 g N/D
    Stearic acid 18:00 (Octadecanoic acid) 0.004 g N/D
    Fatty acids, total monounsaturated 0.008 g N/D
    Oleic acid 18:1 (octadecenoic acid) 0.008 g N/D
    Fatty acids, total polyunsaturated 0.086 g N/D
    Linoleic acid 18:2 (octadecadienoic acid) 0.072 g N/D
    Linolenic acid 18:3 (Octadecatrienoic acid) 0.013 g N/D

    Amino acids Amount % DV
    Tryptophan 0.013 g 2.95%
    Lysine 0.084 g 2.51%
    Methionine 0.032 g N/D
    Cystine 0.017 g N/D


    Flavonols Amount % DV
    Isorhamnetin 0.1 mg N/D
    Kaempferol 0.5 mg N/D
    Myricetin 1.9 mg N/D
    Quercetin 6.3 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 a U.S. Department of Agriculture. They are not healthbenefitstimes.com recommendations. Calculations are based on average age of 19 to 50 years and weighs 194 lbs.

    Source:
    https://ndb.nal.usda.gov/

    Nutritional value of Sweet potato leaves, cooked, steamed, with salt
    Serving Size: 1 Cup, 6 g

    Calories 22 Kcal. Calories from Fat 1.98 Kcal.

    Proximity Amount % DV
    Water 57.09 g N/D
    Energy 22 Kcal N/D
    Energy 92 kJ N/D
    Protein 1.4 g 2.80%
    Total Fat (lipid) 0.22 g 0.63%
    Ash 0.57 g N/D
    Carbohydrate 4.72 g 3.63%
    Total dietary Fiber 1.2 g 3.16%
    Total Sugars 3.51 g N/D

    Minerals Amount % DV
    Calcium, Ca 21 mg 2.10%
    Iron, Fe 0.4 mg 5.00%
    Magnesium, Mg 31 mg 7.38%
    Phosphorus, P 26 mg 3.71%
    Potassium, K 200 mg 4.26%
    Sodium, Na 159 mg 10.60%
    Zinc, Zn 0.17 mg 1.55%
    Copper, Cu 0.021 mg 2.33%
    Manganese, Mn 0.147 mg 6.39%
    Selenium, Se 0.6 µg 1.09%


    Vitamins Amount % DV
    Water soluble Vitamins
    Vitamin B1 (Thiamin) 0.072 mg 6.00%
    Vitamin B2 (Riboflavin) 0.171 mg 13.15%
    Vitamin B3 (Niacin) 0.642 mg 4.01%
    Vitamin B5 (Pantothenic acid) 0.128 mg 2.56%
    Vitamin B6 (Pyridoxine) 0.102 mg 7.85%
    Vitamin B9 (Folate) 31 µg 7.75%
    Folic Acid 0 µg N/D
    Folate, food 31 µg N/D
    Folate, DEF 31 µg N/D
    Choline 13.4 mg 2.44%
    Vitamin C (Ascorbic acid) 1 mg 1.11%
    Fat soluble Vitamins
    Vitamin A, RAE 94 µg 13.43%
    Vitamin A, IU 1881 IU N/D
    Beta Carotene 1104 µg N/D
    Alpha Carotene 21 µg N/D
    Beta Cryptoxanthin 29 µg N/D
    Lutein + zeaxanthin 7327 µg N/D
    Vitamin E (alpha-tocopherol) 0.61 mg 4.07%
    Vitamin K (phylloquinone) 69.5 µg 57.92%

    Lipids Amount % DV
    Fatty acids, total saturated 0.042 g N/D
    Palmitic acid 16:00 (Hexadecanoic acid) 0.038 g N/D
    Stearic acid 18:00 (Octadecanoic acid) 0.004 g N/D
    Fatty acids, total monounsaturated 0.008 g N/D
    Oleic acid 18:1 (octadecenoic acid) 0.008 g N/D
    Fatty acids, total polyunsaturated 0.086 g N/D
    Linoleic acid 18:2 (octadecadienoic acid) 0.072 g N/D
    Linolenic acid 18:3 (Octadecatrienoic acid) 0.013 g N/D

    Amino acids Amount % DV
    Tryptophan 0.013 g 2.95%
    Lysine 0.084 g 2.51%
    Methionine 0.032 g N/D
    Cystine 0.017 g 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 a U.S. Department of Agriculture. They are not healthbenefitstimes.com recommendations. Calculations are based on average age of 19 to 50 years and weighs 194 lbs.

    Source:
    https://ndb.nal.usda.gov/

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