what are the two main vitamins found in sweet potatoes

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Sweet Potatoes
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Sweet potatoes are a Native American plant that was the main source of
nourishment for early homesteaders and for soldiers during the
Revolutionary War. These tuberous roots are among the most nutritious
foods in the vegetable kingdom. They are excellent sources of vitamins
A and C. This is why one colonial physician called them the "vegetable
indispensable."

Sweet potatoes are often confused with yams, but yams are large,
starchy roots grown in Africa and Asia. Yams can grow up to 100 pounds
and are rarely available in American supermarkets. Nutritionally,
sweet potatoes greatly outweigh yams. Because of the common use of the
term "yam," it is acceptable to use this term when referring to sweet
potatoes. Sweet potatoes contain an enzyme that converts most of its
starches into sugars as the potato matures. This sweetness continues
to increase during storage and when they are cooked.

Selecting Sweet Potatoes

Choose firm, dark, smooth sweet potatoes without wrinkles, bruises,
sprouts, or decay. Even if cut away, a decayed spot may have already
caused the whole potato to take on an unpleasant flavor.

Storing Sweet Potatoes

Sweet potatoes spoil rapidly. To keep them fresh, store them in a dry,
cool (55-60 degrees) place such a cellar, pantry, or garage. Do not
store them in the refrigerator, where they will develop a hard core
and an "off" taste. If stored properly, sweet potatoes will keep for a
month or longer. At normal room temperature, they should be used
within a week of purchase. You may brush off any excess dirt before
storing, but do not wash them until you are ready to cook them. It is
the moisture from washing that will increase their spoilage.

Preparing Sweet Potatoes

Wash sweet potatoes well. Cook them whole whenever possible as most of
the nutrients are next to the skin, and skins are easier to remove
after they have been cooked. Pierce skin with fork. Place potatoes in
a pan and cook in an oven heated to 375 degrees for about 45 minutes
or until tender. Cool potatoes slightly before removing skins. Sweet
potatoes can be cooked in a microwave oven to save time. Wash and
pierce potatoes, then place them on a paper towel. The cooking time
for 2 medium potatoes is on high for 5 to 9 minutes, and 4 potatoes,
10 to 13 minutes. Yellow and dark orange sweet potatoes can be used
interchangeably in recipes. Try not to mix the two types in a single
dish, because their different textures and cooking times may affect
the outcome of the recipe. The yellow variety takes longer to cook
than the orange and will be done at the upper range of cooking times.

Sweet Potato Varieties

Although sweet potatoes are harvested in August through October, they
are available in supermarkets all year. Many stores feature them at
Thanksgiving and Christmas. There are two varieties of sweet potatoes;
the pale yellow with a dry flesh and the dark orange with a moist
flesh. The dark orange variety is plumper in shape and somewhat
sweeter than the yellow variety.

Sweet Potato Nutrition

The sweet potato deserves to be on the highest perch because it is a
nutritional powerhouse with 4 ounces of cooked pulp supplying 2 grams
of protein, 3.4 grams of fiber, 24.6 mg of vitamin C, 28 mg of calcium,
22.6 mcg of folic acid, 20 mg of magnesium, 348 mg of potassium, and a
whopping 21822 I.U. of vitamin A.

That's mighty impressive for only a half cup serving. The skins, which
are completely edible, add even more fiber.

See also:
Good Eats: Sweet Potatoes
Sweet Potatoes: A Dietary Goldmine
Belly Byte: Ian's Sweet Potato Fries

Sweet Potato Recipes

BellyBytes.com Potato Recipes Section
Lighter Sweet Potato Muffins
Sweet Potato Kugel
Orange-Lime Sweet Potatoes
Rosemary Roasted Sweet Potatoes
Moroccan Spiced Sweet Potato Medley
Roasted Sweet Potatoes with Garlic
Sweet Potatoes and Bananas in Rum

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