From the Guidelines
Fruits and vegetables, especially those that are dark green, deep orange, or yellow, are the single healthiest, most nutritionally dense foods besides spirulina, kale, beef liver, sardines, and eggs, due to their high nutrient density, low calorie count, and association with a lower risk of developing heart disease, stroke, and hypertension. According to the American Heart Association's dietary guidelines 1, consuming a variety of fruits and vegetables throughout the day is strongly endorsed, as they are high in nutrients and fiber and relatively low in calories. This is further supported by another study from the same year 1, which emphasizes the importance of whole fruits and vegetables in ensuring adequate fiber intake and promoting satiety.
Key Nutritional Benefits
- High in nutrients and fiber
- Relatively low in calories
- Associated with a lower risk of developing heart disease, stroke, and hypertension
- High water content and low energy density, which can help reduce energy intake and assist in weight control
Recommendations for Consumption
- Consume 5 or more servings per day
- Choose whole fruits and vegetables rather than juice
- Incorporate a variety of dark green, deep orange, or yellow fruits and vegetables into your diet to ensure adequate intakes of micronutrients.
From the Research
Nutritionally Dense Food Options
- Sweet potatoes are a highly nutritious food, rich in bioactive carbohydrates, proteins, lipids, carotenoids, anthocyanins, conjugated phenolic acids, and minerals 2, 3
- They have various health benefits, including antioxidative, hepatoprotective, antiinflammatory, antitumor, antidiabetic, antimicrobial, antiobesity, and antiaging effects 2
- Sweet potato leaves are also a good source of nutrients and bioactive compounds, and can be developed as a sustainable crop for food and medicinal industries 4
Comparison with Other Foods
- While spirulina, kale, beef liver, sardines, and eggs are all nutrient-dense foods, sweet potatoes offer a unique combination of nutrients and health benefits 2, 3
- Sweet potatoes are rich in slow digestible/resistant starch, vitamins, minerals, bioactive proteins and lipids, carotenoids, polyphenols, ascorbic acid, alkaloids, coumarins, and saponins, making them a valuable addition to a healthy diet 3
Health Benefits
- The phytochemicals in sweet potatoes can help prevent many illnesses, including certain types of cancers and cardiovascular disorders 3
- Sweet potatoes can also help modulate gut microbiota composition, inflammation, and obesity, which are linked to the development of chronic diseases related to oxidative stress 5
- A diet rich in antioxidants, such as those found in sweet potatoes, can help reduce oxidative stress and improve liver function 6