One medium (5 inch) sweet potato offers over 100% of your vitamin A for the day. This orange colored, root vegetable offers more vitamin A in a serving than any other fruit or vegetable. A medium sweet potato contains 6,100 to 7850 IUs; the daily adult requirement is 5,000 IUs. The vitamin A found in sweet potatoes comes in the form of beta-carotene. Carotenoids, like beta-carotene are called pro-vitamins because they can be converted in the body to vitamin A as needed. Beta-carotene also has excellent antioxidant properties, which neutralizes free radicals that can damage body tissues, including those in the eye.
If that isn’t enough, a medium sweet potato supplies one-third of your daily vitamin C requirement, and is a good source of potassium, magnesium and fiber. Bake sweet potatoes, instead of topping them with marshmallows or candied syrup, and a medium sweet potato has only 100 calories.
