Tag Archives: Sweet Potatoes

Japanese Sweet Potatoes

Sweet potato

Japanese sweet potatoes really do have amazing nutritional value. Sweet potatoes are a low-calorie food containing high levels of vitamin C and dietary fiber and is often touted as an excellent food to include in any weight loss regime. The Japanese sweet potato is usually a red or purple-skinned color on the outside with a yellow to white fleshy potato on the inside. They are usually approximately 5 inches long and weigh around 130 grams – all in all one potato contains just 113 calories. The potatoes are actually quite similar to American yams but possess a much sweeter taste. The biggest producers and consumers of Japanese sweet potatoes are Vietnam, China, Japan and India and additionally it is also commonly used as a thickener and flour substitute.

The potatoes are an excellent resource of vitamin A and one medium spud contains over 400% of your recommended daily allowance. Many individuals also include Japanese sweet potatoes in their diet for their high hyaluronic acid content which is known to help keep wrinkles at bay and keep the skin looking young.

Japanese sweet potatoes are notorious for their high levels of hyaluronic acid. Hyaluronic acid has a remarkable ability to help keep our skin and tissues moist and is very effective in treating dry skin and fine wrinkles. We all possess hyaluronic acid in our bodies but as we age, levels of the compound begin to diminish, much like collagen in our skin. Hyaluronic acid maintains the skin’s elasticity and some studies have highlighted how it can even speed up healing times for wounds and scar tissue. Therefore, consuming Japanese sweet potatoes regularly would essentially help sustain hyaluronic acid levels, thereby delaying the aging process and keeping your appearance youthful.

Tissue Health
Hyaluronic acid is also abundant in cushioning and lubricating various parts of our bodies such as the eyes, joints and even heart valves. In this way, consuming Japanese sweet potatoes is also an excellent way of ensuring these parts of your body stay healthy and continue to function optimally.

Dietary Fiber
Japanese sweet potatoes contain approximately 27 grams of carbohydrates with approximately 4 grams being dietary fiber. All in all, this provides 16% of your daily recommended intake for fiber and therefore adding these potatoes to your meals is an easy and efficient way of staying in tip top condition and will ensure your bowel movements are healthy and regular.

Vitamins and Minerals
Japanese sweet potatoes are a valuable source of numerous vitamins essential for normal bodily functioning such as vitamins A, C, and E as well as B-6. One serving of potatoes contains 202% of your recommended daily allowance of vitamin A and one average sized sweet potato has 30% of your vitamin C. Alongside this, the potatoes are also high in minerals such as potassium, calcium, sodium, phosphorous, manganese, copper, iron and magnesium. These vitamins and minerals act as vital antioxidants in the body and prevent cellular damage from harmful free-radicals.

Foods for Flawless Skin

Healthy, beautiful skin does not come solely as a result of the skincare and beauty products you purchase and use daily. What you put into your body is just as, if not more, important than what you put onto your body. A diet rich in the following 10 foods not only provides you with tons of variety when it comes to meals, but it also helps you achieve flawless skin.


When it comes to fish that contain large amounts of essential fatty acids, salmon is king. Salmon contains a rich concentration of omega-3 fatty acids, which provide several nourishing benefits to your skin: they reduce your body’s production of inflammatory substances, prevent fine lines and wrinkles and unclog your pores.


This juicy fruit is an excellent source of skin-important antioxidant vitamin C. Vitamin C is a potent antioxidant that adds brightness to your skin and reduces the appearance of dark spots like sun damage or post-acne scars. Another vitamin found in abundance in papaya is vitamin A, which is an essential component to healthy skin turnover.

Sesame seeds.

Black Sesame Seeds
These little black seeds are totally easy to overlook because how much nutrition can they really contain? The answer is a lot. Although they look unassuming, black sesame seeds contain essential fats, oleic acid, amino acids, potassium and fiber, all of which are beneficial for your skin.

Sweet potatoes.

Sweet Potatoes
Sweet potatoes are a delicious way to add more beta-carotene into your diet. Beta-carotene is an antioxidant that is responsible for many vegetables that contain yellow, orange or red pigments and it helps prevent skin damage due to sun exposure.


Add a little spice to your diet by increasing your intake of chili peppers. This feisty food contains a good amount of vitamin C in addition to the amazing ingredient capsaicin. Capsaicin helps prevent signs of aging and reduces both inflammation and irritation.


Consider this leafy green a skincare superfood and be sure to add plenty to your diet. Unprocessed spinach contains carotenoids, amino acids, potassium, iodine and vitamins A, C, K and B complex. Spinach helps clear your skin while also imparting a healthy glow.


If you’ve been with us for a while, you know how we advocate for starting your morning with a glass of hot water and the fresh juice from half of a lemon and we do so with good reason. This tip is practiced by beauty experts and models all over the world because lemons are so great at removing old hormones and fat-soluble toxins from your body. Lemon juice emulsifies fats in your body, which keeps your skin hydrated and clear.


Tomatoes contain lycopene, which is a natural protection against UVA and UVB rays. Even though lycopene increases your UV protection, you’re still going to want to apply an SPF. Tomatoes are also great for adding life and luster back into the dull skin.


Nuts are an incredible snack for your skin and your body. Nuts contain high levels of vitamin E which protects your skin from environmental damage. Vitamin E is also helpful at reducing skin irritation and flare-ups, so your skin is not only protected from free radical damage, but it also stays clearer.

Dark chocolate

Dark Chocolate
Flavonols, the type of flavonoid found in dark chocolate, are intense antioxidants that fight damage from free radicals, increases blood flow to your skin and offers a bit of natural UV protection. Before you go stocking up on your favorite candy in dark chocolate versions, the dark chocolate that is beneficial to your skin is dark chocolate with at least 70 percent cacao content.

Eating your way to flawless skin is easy when you know what foods to add to your grocery list. A balanced diet not only benefits your skin, but your entire body and overall health. Put a few, or all, of these incredible skin foods on your next grocery list to begin your diet for flawless skin.

Our Produce Picks for a Healthy Fall

Now that fall is upon us, you may think your fresh produce choices become quite limited. Sure, great summer fruits like watermelon and vegetables such as corn on the cob are gone, but a whole new set of great tasting produce arrives when fall does. Wondering what fruits and vegetables are the most nutritious during the fall season? Wonder no more, Vine Vera picked our top five produce products to stock up on for the healthiest fall possible.


What would fall be without an apple crisp or a homemade apple pie? Apples are an excellent source of fiber; there are four grams of fiber per serving of apples. Apples also contain quercetin, a heart-healthy antioxidant. When making your apple dishes, or eating raw, it’s important to keep the skins on as that is where the flavonoid content is highest. Bake apples with a bit of cinnamon and honey, chop them to top of a healthy salad or eat raw.

Cauliflower on a wooden table.

You probably don’t think of cauliflower as a fall food, but it’s harvest season is vast spanning from September to June. Cauliflower is a great source of phytonutrients, vitamins B6, C and K. It also contains magnesium, biotin and omega-3 fatty acids. Cauliflowers also is a good source of protein and folate. One of the greatest things about cauliflower, besides all of the nutritional benefits, is that you can make so many things using cauliflower. Mash them as a substitute for mashed potatoes, roast it on its own or puree them into a hearty harvest soup.


This root vegetable isn’t talked about very often, but it is a super fall food for several reasons. Parsnips feature a sweet, nutty flavor that make them perfect in comforting fall dishes, particularly homemade soups. The flavor isn’t the only benefit of parsnips; they are also rich in potassium, folate and vitamin C. Puree into a soup (add cauliflower for twice the health benefits), roast with a bit of Parmesan cheese or mash them in place of potatoes.

Fresh pears in a basket.

Another tasty fruit that makes our produce picks list is the pear. Pears have a sweet flavor and are a juicy fruit when eaten raw, but you may want to try baking or poaching pears to really experience their full flavor. Pears are an excellent source of vitamin C and the mineral copper. In addition, a serving of pears has four grams of fiber. Make “pear” sauce (as you would applesauce), baked with a sprinkle of cinnamon or simply enjoy raw.

Baked sweet potato.

Sweet Potatoes
Sweet potatoes are one of the quintessential fall foods: the color is reminiscent of the scenery outdoors and this root vegetable is perfect for cozy dishes, like sweet potato casserole. Sweet potatoes do far more than fit with the atmosphere of fall, they are an excellent source of essential nutrients. Rich in vitamins B3, C and folate, sweet potatoes are a great way to eat antioxidants. Additionally, sweet potatoes are very high in the mineral potassium. Potassium is crucial for the proper functioning of cells in your body. Bake as you would a regular potato, make mashed sweet potatoes or add to an awesome autumn soup.

Eating seasonally is a bit cheaper than if you were to continue buying off-season produce, it makes you a bit more adventurous and playful in the kitchen and the produce is the perfect complement to the outdoor atmosphere. The next time you head to your local grocery store or farmer’s market, look for the five fruits and vegetables above to have a healthy, as well and delicious, fall.