2. Potassium

The recommended daily dose of potassium is 4,700mg. Sweet potatoes are one of the highest vegetable sources of potassium, containing almost 500mg. Potassium is needed by the body to help nerves and muscles communicate to each other, preventing muscle cramps and contractions, and it helps transport nutrient into the cells and waste products out of them. Potassium is also important to offset the damage sodium has on blood pressure and helps to protect and to regulate the workings of the kidneys.