None of these calories are provided by fat. So whether your goal is walking for weight loss, tracking the foods you eat, or something else entirely, MyFitnessPal has the tools you need to start your fitness and health journey today. Continue boiling until soft (easily pierced by a fork), and then drain. Berkeley Wellness. This is evidenced in a 2018 systematic review that analyzed the effect of glycemic diets in patients with Type 2 diabetes. No human studies have yet investigated the effect of Japanese sweet potato on heart health. All parts of Okinawan sweet potatoes exhibit antioxidant properties. Can Vitamins Help to Slow Down Your Heart Rate? What Nutrients Are in the Skins of Sweet Potatoes? Daily Nutritional Goals for Age-Sex Groups Based on Dietary Reference Intakes and Dietary Guidelines Recommendations, International Foundation for Functional Gastrointestinal Disorders: About IBS: Dietary Fiber, Mayo Clinic: Q and A: Diet, Lifestyle Choices Can Lower Risk of Diverticulosis Developing Into Diverticulitis. The nutrition for 1 medium baked purple potato is as follows, per the USDA: 151 calories. Vitamin A also helps reduce the risk of eye infections. Vitamin A is known to help prevent dry eyes and night blindness. While Boniato is quite popular in South Florida, this kind of sweet potato originated . Relationship between processing method and the glycemic indices of ten sweet potato (Ipomoea batatas) cultivars commonly consumed in Jamaica. Craving something sweet but healthy in the morning? By regulating the relaxation of the walls of your blood vessels, potassium helps to lower or maintain your blood pressure. Anti-Inflammatory and anticancer activities of Taiwanese purple-fleshed sweet potatoes (Ipomoea batatas L. Lam) extracts. At a dosage of 250 mg/kg, it stimulated the immune system function. SelfHacked has the strictest sourcing guidelines in the health industry and we almost exclusively link to medically peer-reviewed studies, usually on PubMed. Traditionally grown in Japan and Okinawa, it is now available at grocery stores across North America. Their good health and long lifespan are attributed, in part, to their diet [2, 3]. Frustrated by the lack of good information and tools, Joe decided to embark on a learning journey to decode his DNA and track his biomarkers in search of better health. For a list of other foods low in lectins, click here. Offering a slightly nutty flavor, the Japanese sweet potato has hints of chestnut and a drier, starchier texture than other sweet potato varieties. SelfDecode is a personalized health report service, PSP extract, which has potent antioxidant activity, can be used to treat hyperlipidemic (abnormally high concentration of fats or lipids in blood) and hyperglycemic (diabetes, an excess of glucose in blood) disorders. The Japanese sweet potato is a yellow-fleshed root vegetable rich in vitamins, minerals, and antioxidants. Harvard T.H. With the high-carb content of Japanese sweet potatoes you might think they would cause you to gain weight. Just when you thought sweet potato fries were already an "interesting twist" on regular french fries, along comes an even more interesting take, in the form of with LIVESTRONG.com's purple Parmesan Garlic Fries. With exercise demos, workout routines and more than 500 recipes available on the app, MyFitnessPal gives members a wellness roadmap for anything from the best fat burning workouts to healthy foods to eat. National Institutes of Health: Office of Dietary Supplements: Calcium, Harvard Health Publishing: Key Minerals to Help Control Blood Pressure, Nutrients: Influence of Tryptophan and Serotonin on Mood and Cognition With a Possible Role of the Gut-Brain Axis, EatRight: Academy of Nutrition and Dietetics: 5 Top Foods for Eye Health, Current Developments in Nutrition: Dietary Consumption of Lutein and Zeaxanthin in Panama: A Cross-Sectional Study, American Optometric Association: Lutein & Zeaxanthin. Even when cooked, the anthocyanin content of purple sweet potatoes is significantly higher than that of other blue or purple foods, including elderberries and blueberries. One average-sized sweet potato provides 30 percent of the DV for vitamin C and about 12 percent of the vitamin B-6 requirement. If you are interested in trying (or already love) Japanese sweet potatoes, try this delicious low-lectin recipe! About Food Exercise Apps Community Blog Premium. Findings, published in Nutrients, showed that low levels of serotonin in the brain are linked to impaired memory and depressed mood.. Calorie Lab: Satsuma-imo: Even Better Than a Sweet Potato, and Now Available in Purple, Harvard T.H. When raw it is possible for some tubers to have white streaks throughout, however these striations typically disappear and turn deeply purple colored when cooked. Because of this stabilization, they may play an important part in fighting diabetes and obesity. The yellow-fleshed satsuma-imo is particularly rich in coumarins, peonidin, quercetin, kaempferol and chrysoeriol [7, 1]. As the potatoes have grown in popularity, we've seen deeper research into the anthocyanin content of purple-fleshed sweet potatoes. Comment * document.getElementById("comment").setAttribute( "id", "a328d2b894c7ae4b2a7cd6c0675c5068" );document.getElementById("a6cbe26769").setAttribute( "id", "comment" ); Save my name, email, and website in this browser for the next time I comment. Japanese sweet potatoes are rich in healthy minerals, especially potassium, copper and manganese. Japanese sweet potatoes contain approximately 27 grams of carbohydrates. Eye HealthThe antioxidants, vitamins A, C, E, zinc, etc. Yellow-fleshed sweet potatoes are also rich in flavonoids (Peonidin, quercetin, kaempferol, and chrysoeriol) [7]. A list of healthier snacks and desserts developed by Mayo Clinic dieticians features several that use sweet potatoes. 10. In a study of 120 leukemia patients undergoing chemotherapy, eating 200 g of sweet potato per day prevented constipation and increased satisfaction with bowel movements [11]. While food allergies cause an immediate reaction (such as rashes, hives, pain, swelling, and in extreme cases, asthma/airway closure or anaphylactic shock), food sensitivities are usually not immediate and the inflammatory symptoms can last for a few days. With exercise demos, workout routines and more than 500 recipes available on the app, MyFitnessPal gives members a wellness roadmap for anything from the best fat burning workouts to healthy foods to eat. Moreover, they neutralize oxidizing agents and help mitigate the symptoms of several disorders. Japanese sweet potatoes are also different from Okinawan sweet potatoes (also known as purple sweet potatoes), which have light brown skin and purple flesh.Despite the fact that they are sometimes referred to as yams in the United States, all sweet potatoes (Ipomoea batatas) are different from true yams (Dioscorea), which are bigger and not sweet, with rough brown skin and a starchy texture. In other parts of the world, it is referred to as Japanese purple potato or Japanese sweet potato. Antioxidant ActivityPSP extract, which has potent antioxidant activity, can be used to treat hyperlipidemic (abnormally high concentration of fats or lipids in blood) and hyperglycemic (diabetes, an excess of glucose in blood) disorders. There are no saturated fats in sweet potatoes [1]. The skin and flesh of these sweet potatoes have rich nutrition in them. The amounts, per potato, are as follows: Some important nutrients in Japanese sweet potato benefit your heart and may help to reduce your risk of cardiovascular disease. However, neither Japanese sweet potato nor its extract has been proven to improve any medical condition. In another study of 93 patients with heart disease (acute coronary syndrome), the group that received a treatment regimen including sweet potatoes, foot baths, and acupressure massage had significantly less constipation. If acidic or alkaline ingredients are also present, the anthocyanin-tinted color of the purple flesh can change. They are nutritious for humans and many types of animals. 1 cup (150 g) serving of these sweet potatoes can provide 220 calories and about 1,442 retinal equivalents of vitamin A (more than 500% of the daily value). Japanese sweet potatoes, with their reddish-purple skin, are an alternative to the traditional sweet potato. Common at Thanksgiving dinner and a darling of paleo diet enthusiasts, orange-fleshed sweet potatoes are just one of more than 400 strains grown around the world. Japanese sweet potatoes are a good source of dietary fiber and provide a number of essential vitamins and minerals. So PSP can help lower the symptoms of arthritis and inflammation-related health problems. Of course, if you eat your baked potato with butter or sour cream, you will increase the fat content. They are continually monitored by our internal peer-review process and if we see anyone making material science errors, we don't let them write for us again. With the exception of one animal study that looked at the effect of sweet potatoes on artery hardening, all other research has been on sweet potato extracts. 4. Biomed Res Int. Sweet potato glycosides exhibit significant antibacterial and antifungal properties. One challenge involved in replacing orange sweet potatoes, or other roots, with purple sweet potatoes, is that the color isn't necessarily reliable. Of course, you can also focus on desserts that don't have ingredients that might tip purple potatoes into either the blue or red zones. Use a fork to pierce five sets of holes throughout each sweet potato. The striking hue can add a colorful twist to the dish. While there is ample research indicating that Japanese sweet potatoes are rich in antioxidants, there is very limited research on other health benefits. Since 2005, a community of over 200 million members have used MyFitnessPal to answer those questions and more. Each Japanese sweet potato contains two potent antioxidants that neutralize potentially damaging oxidizing agents in your body and help reduce disease. It also helps regulate blood sugar levels. It makes a healthy choice for diabetics. Public Health Nutrition: Vitamin E and Risk of Age-Related Cataract: A Meta-Analysis. Some Ipomoea batatas are white, off-white, orange, pink, or yellow-fleshed, while the Okinawan is purple-fleshed. We've created informative articles that you can come back to again and again when you have questions or want to learn more! In animal studies, it lowered blood sugar and cholesterol and had anti-fatigue effects [13, 23]. Prevention of DiseasesAs explained above, the antioxidants in PSP help prevent cardiovascular diseases. No clinical evidence supports the use of Japanese sweet potato for any of the conditions listed in this section. While passing through the digestive tract, Okinawan potatoes can lower the potential health risk posed by heavy metals and oxygen radicals. In addition to being fat-free with a low GI rating, the high content of dietary fiber in Japanese sweet potatoes may help you stay on your weight-loss plan. University of California. Purple and orange sweet potatoes are fat-free, and don't contain any cholesterol. Copyright 1996-2023, Specialty Produce, All Rights Reserved | 1929 Hancock St., Suite 150, San Diego, CA 92110 | 800.221.9730 |. Foods low on the GI index, such as boiled sweet potatoes, have a place in a healthy diet for people with diabetes. Chan School of Public Health. Components in Japanese Sweet Potato Tubers, Health Effects of Japanese Sweet Potatoes, Animal & Cell Research (Lacking Evidence), Japanese Sweet Potato as Part of the Lectin Avoidance Diet. The 5 grams of sugars in Japanese sweet potatoes are predominantly sucrose and glucose, with a small amount of fructose. 4 g protein. In a study of human cancer cells, polyphenols (caffeic acid and 3,4,5-tri-O-caffeoylquinic acid) extracted from sweet potato leaves suppressed cancers growth [17]. When you boil potatoes the temperature cannot go above the boiling point of water or 212 F. Baking is typically done at 350 F, which breaks down the starches more completely, making them easier to digest. White Sweet Potato Nutrition. In an animal study, a carbohydrate (sweet potato polysaccharide) isolated from sweet potatoes was given to mice. Phytosterols are a cholesterol-like molecule found in plant cells. We'll assume you're ok with this, but you can opt-out if you wish. The combination of the three minerals contributes to lessening your chance of developing hypertension.. Research conducted by UCANR determined that purple sweet potatoes deliver immunity-boosting anthocyanins, the same beneficial compounds found in other purple and blue foods like purple cauliflower, eggplant, plums and blueberries. Japanese Purple Sweet potatoes are available in the fall and winter. 0 g fat. The USDA recommends that your intake of carbs be 45 to 65 percent of your daily caloric intake. However, researchers have found that DHEA levels drop at a much slower rate among the long-lived Okinawans. Ana received her MS in Pharmacy from the University of Belgrade. Sweet potatoes, as a group, prefer hot, humid climates. is a clickable link to peer-reviewed scientific studies. Japanese sweet potato Nutrition Facts - Eat This Much Japanese sweet potato yellow inside with purple color skin Report a problem with this food Find on Amazon Percent calories from. Diets rich in vitamins A and C help protect the skin, eyes, heart, brain and more from damage. // Leaf Group Lifestyle, Nutrition Facts for an 8-Ounce Sweet Potato. So PSP can help lower the symptoms of arthritis and inflammation-related health problems. Sweet potato glycosides exhibit significant antibacterial and antifungal properties. As per need, DHEA gets converted into estrogen, progesterone, or testosterone. Your body converts the beta carotene it receives from foods into vitamin A. Can eating too many carrots turn your skin orange?. Vitamin E in Japanese sweet potatoes is also good for the health of your eyes and may reduce the risk of cataracts, according to a meta-analysis, published in Public Health Nutrition in 2015. International Journal of Food Sciences and Nutrition: Dried Fruit and Public Health What Does the Evidence Tell Us? Japanese sweet potatoes, like all sweet potatoes, are low in lectins (to see a list of other foods low in lectins, click here). Anti-inflammatory ActivityThe antioxidants exhibit anti-inflammatory properties too. Acidic ingredients, like lemon juice or vinegar, may lead to a reddish hue, while alkaline ingredients, such as baking soda or baking powder, can make the dish more bluish or bluish-green than purple. The three-layer pie traditionally consists of a macadamia crust, a purple potato middle section, and topping of haupia, a coconut-based cream. If you feel that any of our content is inaccurate, out-of-date, or otherwise questionable, please leave a comment or contact us at [emailprotected]. Thus, PSP can improve visual functions. The traditional purple sweet potato is now being grown across the country and around the world, often with the innovation of both purple skin and purple flesh. Your email address will not be published. Sweet potatoes have a high content of zeaxanthin along with its isomer lutein. Japanese sweet potatoes are a rich source of vitamins, especially beta-carotene (provitamin A), vitamin B5 and vitamin B6 [1, 5, 6]. If you were to consider a medium-sized red skin potato, it will contain 150 calories with 0.14 oz (4 g) of protein, 0.11 oz (3 g) of fiber, and 1.12 oz (34 g) of carbohydrates. Serotonin is a brain neurotransmitter that regulates mood, sleep, appetite and pain. Neutralization of Free RadicalsSporamins, storage proteins in sweet potato, also have antioxidant properties. The more cooking and processing the potato goes through, the higher the glycemic index. document.getElementById( "ak_js_1" ).setAttribute( "value", ( new Date() ).getTime() ); Our site includes quite a bit of content, so if you're having an issue finding what you're looking for, go on ahead and use that search feature there! Information is shared for educational purposes only. Japanese sweet potatoes provide approximately 2 grams of protein. A protein (defensin) isolated from sweet potato tubers prevents the growth of fungi and bacteria. One of the important amino acids that make up the protein in Japanese sweet potatoes is a compound called tryptophan. Since 2005, a community of over 200 million members have used MyFitnessPal to answer those questions and more. Anthocyanins in purple sweet potatoes have memory-enhancing effects. The information on this website has not been evaluated by the Food & Drug Administration or any other medical body. Applications Murasaki sweet potatoes can be baked, boiled, roasted, or sauted, much like a russet potato. It prevents indigestion, gas, constipation, stomach ache, etc. As these sweet potatoes are packed with antioxidants, vitamins, and minerals, they help strengthen the immune system. Health Benefits 1. Tryptophan is the precursor of both serotonin and melatonin. They also used fewer laxatives and enemas and were more satisfied with their bowel movements [12]. This makes it a healthy food choice for diabetics [1]. Japanese sweet potatoes contain most of the B vitamins that your body needs for energy production and to maintain the proper functioning of your brain and nervous system. The following purported benefits are only supported by limited, low-quality clinical studies. KEY FACTS. Blood sugar spikes can cause your blood vessels to harden and narrow, which can lead to damage to your heart. Sweet potatoes are a good source of many beneficial phytonutrients. These are: Japanese sweet potatoes are rich in healthy minerals, especially potassium, copper and manganese. Sweet potatoes are known to improve blood sugar regulation and some studies have discovered significant antibacterial and antifungal properties. Digestive HealthFiber in PSP helps improve digestive health. Potassium, calcium, sodium, phosphorus, manganese, copper, iron and magnesium are all minerals that Japanese sweet potatoes contain in large amounts. Different genes in the flesh and the skin produce different concentrations of anthocyanin antioxidants. Percentages are based on a diet of 2000 calories a day. Japanese sweet potatoes are available in the produce aisle of most grocery stores. How does this food fit into your daily goals? Eating a Japanese sweet potato provides 63 grams or about 20 percent of your daily value. The GI of a peeled sweet potato, boiled, is low at 46. The anthocyanin content may vary according to the cultivar. Sweet potato may help with constipation. Updated 2019. Log In. Naturally low in fat and high in nutritional value, they are packed with health benefits. Besides that, however, sweet potato strains have a very similar nutritional profile. The University of Hawaii nutrition support service reports that a similar-sized Okinawan purple sweet potato, specifically, has 251 calories. Sweet potatoes are only distantly related to potatoes. Some are firm, dry, and mealy, while others are soft and moist. These little purple powerhouses are a good source of vitamins A, B, and C, magnesium, potassium, calcium, and iron. These fat-soluble antioxidant carotenoids. Melatonin in sweet potatoes has been shown to promote sleep and is used in sleep-aid medications. A high-fiber diet may also be beneficial in reducing the risk of heart disease, obesity and diabetes, says the Mayo Clinic. Disclaimer: This article is for informative purposes only, and should not be replaced for the advice of a physician/nutritionist. You can enjoy these potatoes baked, mashed, roasted, boiled, steamed, or sauted. Normally found in purple, blue, and deep-red foods, anthocyanins appear to provide antioxidant protection, particularly against heart disease. Of all the vitamins, vitamin A is the one most closely associated with vision health. We do not aim to diagnose, treat, cure or prevent any illness or disease. The presence of a minimum of 3-5 grams of fat in the meal enables us to absorb more beta-carotene from sweet potatoes. In addition, retinol is crucial for fetal development. However, a 2018 meta-analyses of clinical trials showed diets containing foods high in carbohydrates and fiber, but with a low glycemic index, and low in fat are associated with weight loss and a decrease in body composition. Punch up the visual effect, and vary the antioxidant content, by replacing orange sweet potatoes with purple sweet potatoes. Vitamin A also helps your body process and use iron properly. Try our Purple Sweet Potato Hummus, which starts with the traditional chickpea-tahini base, but adds 1 cup of cooked Okinawan sweet potatoes for extra fiber and antioxidant protection. Japanese sweet potato contains 30 milligrams of tryptophan. Copyright Nutrineat & Buzzle.com, Inc. With 438 milligrams of potassium in every average-sized potato, Japanese sweet potatoes provide nearly 10 percent of the daily requirement. Carbs are important for the production of energy needed for metabolic and physical processes. Japanese Sweet Potato Nutrition Facts Absolute Fat 0.1g Immersed Fat 0g Trans Fat 0g Polyunsaturated Fat 0g Monounsaturated Fat 0g Cholesterol 0mg Sodium 72mg Potassium 438mg Absolute Carbs 26g Dietary Fiber 3.9g Sugars 5.4g Protein 2g Medical Advantages of Japanese Sweet Potato Nutrition It's known information that all yams are great for you. The purple yam (ube) is a starchy root vegetable that's a great source of carbs, potassium, and vitamin C. One cup (100 grams) of cooked ube provides the following ( 1 ): Calories: 140 Carbs:. Some, are white, off-white, orange, pink, or yellow-fleshed, while the Okinawan is purple-fleshed. There is no evidence that eating Japanese sweet potatoes will have the same health benefits as concentrated extracts. Sweet potatoes, or Ipomoea batatas, originated in Central or South America and have been cultivated by humans for over 5000 years. In turn, vitamin A is one of the immunity-boosting nutrients that may help protect you from serious diseases, including certain cancers and heart disease, when consumed on a regular basis. Sometimes, these purple sweet potatoes are called purple yam, but yams are quite different from both sweet potatoes and common potatoes. It is a staple food of the Okinawans, who are some of the healthiest and longest-lived people on Earth. But because they also provide about 25 percent of the fiber you need for the day, sweet potatoes remain a good source of complex carbs. 8. Some are firm, dry, and mealy, while others are soft and moist. While trace amounts of all essential amino acids are present, the potatoes contain the compounds threonine, leucine, phenylalanine, valine, alanine and serine in the largest amounts. The University of California's Agriculture and Natural Resources (UCANR) division notes that purple sweet potatoes labeled as "Okinawa" come from Japan, were popularized in Hawaii and have white skin. In a meta-analysis of 41 trials, consuming 2 g of phytosterols a day was found to lower low-density lipoprotein or LDL (bad cholesterol) by 10 % [8]. Generic Japanese Purple Sweet Potato Serving Size: 100 g 132 Cal 94% 32g Carbs 3% 0.4g Fat 4% 1.2g Protein Track macros, calories, and more with MyFitnessPal. Adding a tablespoon of extra virgin olive oil (3.5 g fat) to mashed sweet potatoes (4 servings) can significantly improve the nutritional value of the dish. If you feel confident that the skin on your sweet potato is pesticide-free, make sure to eat it, to get as much dietary fiber as possible. 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