Why Sweet Potatoes Should Be on Your Plate This Fall

Written by: Claudia Haller NBC-HWC

There is something about the change of seasons that has us wanting to trade in those light summer salads for something a little heartier. Of course, we can certainly still enjoy healthy foods during the cooler months. We can even appreciate a great salad – just throw some root veggies on top, and it’s transformed for fall!

When it comes to healthy, nutritious foods, sweet potatoes are at the top of the list. Whether roasted, mashed, or even made into fries, sweet potatoes not only taste great but provide a robust nutritional profile that supports many aspects of your health.
 
During the autumn months, they’re often considered a seasonal favorite, bringing a warm, comforting vibe to our meals. But their benefits go far beyond taste! Packed with essential vitamins, minerals, fiber, and antioxidants, sweet potatoes offer everything your body needs to round out a healthy meal—and they have some extra perks for brain health and immune function, too.
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Nutritional Powerhouse
Sweet potatoes are loaded with nutrients. One of the most important is beta-carotene, a compound that your body converts into vitamin A. This vitamin plays a key role in maintaining good vision, supporting your immune system, and keeping your skin healthy. In addition to beta-carotene, sweet potatoes contain vitamin C, potassium, fiber, and a variety of antioxidants that help protect your body from oxidative stress.
 
Whether you opt for the traditional orange variety or the striking purple sweet potato, you're getting a nutrient-packed option for your meal.
 
In this post, we’ll explore five key benefits of sweet potatoes and share some tasty ways to incorporate them into your meals.

1. Supports Gut Health
Sweet potatoes are rich in both soluble and insoluble fiber, which makes them incredibly beneficial for your digestive system. Soluble fiber absorbs water and softens stool, while insoluble fiber adds bulk and helps move food through your digestive tract. How can one food provide both? We get soluble fiber from the tender insides and insoluble fiber from the crunchy outsides. So, don’t skip the skin! Aside from being delicious and providing some texture to your bite, you’ll want to make sure you get all the benefits this super-hero vegetable has to offer!
 
Additionally, the antioxidants in sweet potatoes, especially in the purple variety, promote the growth of healthy gut bacteria. How does this work? Well, fiber serves as a prebiotic, which is essentially food for the “good” bacteria in the gastrointestinal tract. So, when you feed your body delicious, fiber-rich foods, the foods themselves feed those tiny organisms inside your gut.
We can largely thank anthocyanins for maintaining that healthy environment. Anthocyanins are a specific type of antioxidant found in colorful fruits and vegetables. They are responsible for those beautiful red, blue, and purple pigments that we see in nature. We all know that when preparing a meal, it’s best to aim for a varied rainbow of foods, but have you ever questioned why? Rich colors are a sign that your food of choice is likely loaded with antioxidants, and once consumed, those antioxidants work to manage a diverse population of “good” bacteria.
 
This balance of fiber and antioxidants helps protect your gut lining, which is essential for maintaining overall gut health and preventing issues like constipation or inflammation.
 
2. Can Help Prevent Illness
While research is still ongoing, the antioxidants in sweet potatoes, especially anthocyanins, may help reduce the risk of certain illnesses. Antioxidants neutralize free radicals—unstable molecules that can damage cells and contribute to aging and disease.
 
Although the effects are still being studied, early research suggests that anthocyanins, found abundantly in purple sweet potatoes, may play a role in reducing the risk of heart disease and even cancer. Research shows that anthocyanins reduce cholesterol, high blood pressure, and inflammation, all of which contribute to cardiovascular disease. And remember, those hard-working antioxidants are in there handling the microscopic population inside your body. They are busy manipulating pathways, preventing cells from dividing or duplicating, and removing damaged cells. In doing all of this, they inhibit the invasion of cancer cells. All of this makes them an excellent addition to your diet for overall health support.

3. Boosts Eye Health
While purple sweet potatoes boast higher amounts of anthocyanins, the orange variety is rich in beta-carotene, which your body converts into vitamin A.

This vitamin is crucial for eye health, helping to maintain good vision and protect your eyes from age-related decline. In fact, a deficiency in vitamin A can lead to a condition known as xerophthalmia, which can ultimately lead to total vision loss if you’re not careful. Xerophthalmia is the spectrum of eye conditions manifested by a lack of vitamin A. This ranges from conditions on the milder side, like night blindness and Bitot spots (surface-level build-up of keratin), that can make vision difficult, all the way to much scarier afflictions like corneal ulcers, clouding of the eyes, and even softening of the cornea. No, thank you! Pass the sweet potatoes, please!

While beta-carotene is the star player when it comes to getting that critical vitamin A, the anthocyanins in purple potatoes have also been linked to improved eye health and protection from oxidative damage, making sweet potatoes a versatile and beneficial food for maintaining vision.
 
4. Benefits Brain Health
Eating sweet potatoes could also be a great way to keep your brain sharp. The antioxidants in sweet potatoes, especially anthocyanins, have been shown to reduce inflammation by counteracting unstable molecules. Researchers have linked this ability to improved memory and better blood flow to the brain, which is likely to help prevent cognitive decline. By neutralizing harmful free radicals, these antioxidants protect brain cells and may reduce the risk of conditions like Alzheimer’s disease.
 
Regularly eating antioxidant-rich foods, such as sweet potatoes, can help support long-term brain health and mental clarity.

 
5. Strengthens Immune Function
Thanks to their high vitamin A content, sweet potatoes are excellent for supporting your immune system. Vitamin A helps maintain the health of your gut lining, which acts as a barrier against infections. This vitamin also supports your body's ability to fight off infections, making sweet potatoes a must-have for boosting immunity, especially during cold and flu season.
 
Pairing sweet potatoes with healthy fats (like a drizzle of olive oil) can also improve the absorption of beta-carotene, further enhancing their immune-boosting benefits.
 
Tasty Ways to Enjoy Sweet Potatoes
Sweet potatoes are not only nutritious but incredibly versatile. Here are a couple of easy ways to incorporate them into your meals:

Recipe 1: Cinnamon Baked Sweet Potatoes
A simple, delicious way to enjoy sweet potatoes, baked to perfection with a sprinkle of cinnamon.
 
Ingredients:
- 2 medium sweet potatoes
- 1 tsp ground cinnamon
- 1 tbsp butter or olive oil
- Salt to taste

Instructions:
1. Preheat your oven to 400°F (200°C).
2. Scrub the sweet potatoes clean and pierce them with a fork.
3. Bake for 45-60 minutes, until soft and tender.
4. Cut open, drizzle with butter or olive oil, sprinkle with cinnamon, and add a pinch of salt. Enjoy!

Recipe 2: Sweet Potato Fries (Air Fryer or Oven) 
These crispy sweet potato fries are a healthier take on your classic comfort food.

Ingredients:
- 2 large sweet potatoes
- 1 tbsp olive oil
- 1 tsp paprika
- Salt and pepper to taste

Instructions:
1. Preheat your air fryer or oven to 375°F (190°C).
2. Cut sweet potatoes into thin strips.
3. Toss in olive oil, paprika, salt, and pepper.
4. Air fry for 15-20 minutes (or bake in the oven for 25-30 minutes), flipping halfway through for even crispiness.
5. Serve with your favorite dipping sauce!

Stock Up on Sweet Potatoes This Fall!🍁🍂
 
Whether you're making a cozy fall meal or looking to boost your nutrition year-round, sweet potatoes are a fantastic choice. Packed with essential nutrients, they support everything from gut health to brain function and immune support.
 
So next time you’re at the store, be sure to pick some up and try out these recipes—or get creative with your own! What’s your favorite way to enjoy sweet potatoes?
 
Claudia is an NBC-HWC Board Certified Health and Wellness Coach, the owner of Vibrant Health by Claudia LLC  and Virtual Health Coaches LLC. She studied Health and Wellness Coaching at the Institute for Integrative Nutrition where she also completed courses in Gut Health, Hormone Health, and Advanced Coaching. She is a Havening TechniquesⓇ Certified Practitioner and certified 21-Day Sugar Detox Coach as well as a co-author of two Amazon Bestsellers “The Ultimate Guide to Creating Your Soul Aligned Business”,  “The Ultimate Guide to Becoming a Successful Soul Professional” and “The Ultimate Guide To Leaving Your Legacy.”

To schedule a time for a free information call click here or join her Vibrant Health Power Community - a free Facebook Group - here. 

Sources: 
Clinic, Cleveland. “4 Health Benefits of Anthocyanins.” Cleveland Clinic, 9 Sept. 2024, health.clevelandclinic.org/anthocyanins
 
“Effects of anthocyanins on the prevention and treatment of cancer.” National Library of Medicine, June 2017, www.ncbi.nlm.nih.gov/pmc/articles/PMC5429338/#:~:text=Thus%2C%20anthocyanins%20can%20inhibit%20cancer,partners%20CDKs%20and%2For%20CDKI Accessed 2 Oct. 2024.
 
Petre, Alina, MS, RD. “What Is Anthocyanin? Foods List, Benefits, and More.” Healthline, medically reviewed by Jared Meacham PhD., RD, CSCS, 6 Oct. 2023, www.healthline.com/nutrition/anthocyanin#foods-list.

Physicians Committee for Responsible Medicine. “Anthocyanins Boost Memory.” Physicians Committee for Responsible Medicine, 8 July 2024, www.pcrm.org/news/health-nutrition/anthocyanins-boost-memory#:~:text=In%20a%20systematic%20review%20of,blood%20flow%20to%20the%20brain.&text=The%20researchers%20suggested%20that%20this,counteract%20inflammation%20in%20the%20brain
 
Shetty, Maya. “What Is Fiber and Why Is It Important for the Microbiome? | Gut Health.” Lifestyle Medicine, 1 May 2024, longevity.stanford.edu/lifestyle/2024/04/08/what-is-fiber-and-why-is-it-important-for-the-microbiome/
 
“Vitamin A Deficiency.” World Health Organization, 2024, www.who.int/data/nutrition/nlis/info/vitamin-a-deficiency#:~:text=Xerophthalmia%20is%20the%20clinical%20spectrum,ulceration%20and%20necrosis%20(keratomalacia)