10 Health benefits of potato/ nutrients and calories

Health benefits of potato

Potatoes are edible tubers that are available all year long and in every country. They are nutrient-rich, relatively inexpensive to raise, and they make a delectable delicacy.In this article, we provide information about the Health benefits of potatoes/ nutrients, and calories in potatoes,es and provide some tips.

Due to the craze for low-carb diets in recent years, the simple potato has lost some of its appeal.

Nevertheless, the fiber, nutrients, vitamins, and phytochemicals it offers can aid in disease prevention and improve human health.

Up to 10,000 years ago, in the Andes of South America, potatoes were initially domesticated. They were first brought to Europe by Spanish adventurers in the early 16th century.

In the United States (U.S.), where the average person consumes 55 pounds, or 25 kilograms (kg), of potatoes annually, they are currently the largest vegetable crop. They are a significant staple food in several nations all over the planet.

Quick facts about potatoes

• According to some data, potatoes may aid in reducing inflammation and constipation.

• A medium potato provides about 164 calories and 30% of the daily required B6 intake. • A baked potato on a chilly day is a cheap, nourishing treat.

10-Health benefits of potato

A high fruit and vegetable intake can improve health and lower the risk of numerous lifestyle-related diseases.

Even after being cooked, potatoes still retain vital nutrients that have several positive effects on human health.

Here, we examine 10 ways that the potato may support a healthy lifestyle, including the prevention of osteoporosis, the maintenance of heart health, and the reduction of infection risk.

1-Bone health

The minerals iron, phosphorus, calcium, magnesium, and zinc all contribute to the body’s ability to create and maintain strong, healthy bones.

In the synthesis and maturation of collagen, iron, and zinc are essential.

Calcium and phosphorus both play a role in bone development, but balance is crucial.

The two minerals for healthy bone mineralization are from a reliable source. Too much phosphorus and not enough calcium cause bone loss and osteoporosis, respectively.

read more about the 16 Health Benefits of Moringa

2- Blood pressure Maintaining

a healthy blood pressure requires a low salt intake, but boosting potassium intake can be equally crucial. Vasodilation, or the widening of blood vessels, is promoted by potassium.

Less than 2% of American adults, according to the National Health and Nutrition Examination Survey (NHANES), consume the recommended 4,700 milligrams of calcium per day.

The potato contains potassium, calcium, and magnesium all in equal amounts. These have been demonstrated to naturally lower blood pressure.

3- Heart health The potato’s low cholesterol

fiber, potassium, vitamin C, and vitamin B6 content all contribute to heart health.

Significant levels of fiber can be found in potatoes. Fiber assists in reducing the total level of blood cholesterol, hence lowering the risk of heart disease.

A higher consumption of potassium and a lower intake of sodium has been associated with a lower risk of all-cause mortality and heart disease, according to research based on the NHANES.

4- Inflammation

Potatoes contain choline, an essential and adaptable vitamin. Muscle movement, mood, learning, and memory are all improved by it.

Moreover, it helps in early brain development, absorption of fat, the transmission of nerve impulses, and maintenance of the structure of cellular membranes.

The amount of choline in one large potato is 57 mg. Mature males require 550 mg, and adult females require 425 mg daily.

5- lower risk of colorectal cancer

There is folate in potatoes. Folate participates in DNA synthesis and repair, preventing the formation of many different cancer cells brought on by DNA mutations.

Consuming fiber-rich foods like potatoes and other fruits and vegetables is linked to a lower risk of colorectal cancer.

Antioxidants like vitamin C and quercetin shield cells from harm caused by free radicals.

6- Regularity and digestion

To maintain a healthy digestive system, constipation is avoided and regularity is encouraged by the fiber in potatoes.

7- Controlling one’s weight and satiety

Dietary fibers are frequently acknowledged as crucial components of weight control and weight loss.

They function in the digestive tract as “bulking agents.” As a result, a person feels fuller for longer and is less inclined to ingest additional calories. They also improve satiety and decrease hunger.

8- Metabolic rate

Vitamin B6 is abundantly found in potatoes. This is crucial for the metabolism of energy because it converts proteins and carbs into glucose and amino acids. The body can use these smaller chemicals for energy more readily.

9- enhancing skin texture

The skin is supported by collagen. To lessen the harm that the sun, pollution, and tobacco causes, vitamin C functions as an antioxidant. Collagen is assisted by vitamin C in reducing wrinkles and enhancing skin texture in general.

10- Immunity

According to research, vitamin C may help shorten the length and intensity of a cold. Vitamin C is easily found in potatoes.

Nutrition facts and calories in potato

A potato’s nutritional value in the diet might vary depending on the ingredients or cooking method. The simple potato itself has relatively few calories, but butter, sour cream, and oil all add calories.

Moreover, it offers vital nutrients like vitamin C, vitamin B6, and several minerals.

A portion of 100 grams (g), or 3.5 ounces, is little more than half the size of a medium potato. This quantity of roasted white potatoes, skin-on, contains reliable Sources:

94 calories

NutrientAmount
Carbohydrates
21.08 g
Dietary fiber
2.1 g
Protein2.10 g
Fat
0.15 g
Cholesterol
0 mg
Iron
0.64 mg
Magnesium
27 mg
Phosphorus
75 mg
Potassium
544 mg
Vitamin C12.6 mg
Vitamin B6
0.211 mg
Folate
38 mcg
nutrients/amounts

In addition, potatoes include zinc, choline, and niacin. Several types offer a little bit of different nutrition.

One percent or less of the recommended daily sodium limit is found in whole, unprocessed potatoes, which have a sodium content of only 10 mg per 100 g (3.5 ounces). But, processed potato goods like potato chips and French fries do not fall within this category.

Potatoes also have a substance called alpha-lipoic acid (ALA), which aids the body in converting glucose into energy.

According to some data, alpha-lipoic acid can help maintain brain and nerve tissue, enhance vasodilation, prevent diabetic retinopathy, and manage blood glucose levels.

Quercetin: Quercetin, a flavonoid found in potato skin, is thought to have antioxidant and anti-inflammatory properties that shield the body’s cells from oxidative damage.

Organic substances known as flavonoids are a type of phytonutrient and are thought to aid in disease prevention.

Vitamin C, which is an antioxidant, is found in potatoes. Antioxidants may aid in preventing cancer and cell damage while fostering healthy cardiovascular system and digestive systems.

Fiber: The fiber in potatoes supports healthy digestive and circulatory systems.

Tips

More than half of the potatoes sold in the United States are used to make French fries, according to the USDA.

Yet, there are other, better options outside French fries.

There are numerous low-cost and simple ways to include potatoes in a balanced diet.

deciding on potatoes

There are numerous potato varieties available, excluding sweet potatoes. There are many shades of white, red, yellow, and blue available, and each hue has an array of choices.

Here are a few concepts:

Utilize starchy potatoes, such as russets, while baking.

Utilize all-purpose potatoes, such as Yukon gold, when roasting, mashing, or baking.

Waxy potatoes, like red, young, or fingerling potatoes, maintain their shape better in potato salad.

Choose potatoes that are reasonably smooth and spherical, firm, and unbruised. Avoid any that have wet or dry rot, any roots, or potatoes that have a greenish cast.

To prevent bacterial growth, it is advisable to purchase potatoes that have not been packaged or washed. Early washing of potatoes destroys the skin’s protective layer.

Storage

Potatoes should be kept between 7 and 10 degrees Celsius, or 45 to 50 degrees Fahrenheit, in a dry, dark place like a pantry or cellar.

The solanine that causes potatoes to turn green can be produced by sunshine exposure. It is harmful. When potatoes are refrigerated, the starch component of the potatoes is transformed into sugar. This could provide an unappealing flavor.

Because both veggies generate gases that cause the other to deteriorate, potatoes shouldn’t be stored next to onions.

The shelf life of fully grown potatoes is up to two months, however, damaged potatoes can contaminate nearby potatoes. To keep the remaining potatoes from becoming bad, remove the bad ones.

potato preparation and cooking

It is recommended to eat potatoes with the skin on because the majority of the vitamin, mineral, and fiber content is in the skin.

Under running water, scrub potatoes and use a paring knife to remove any bruising or deep eyes. To avoid the metal reacting with the phytochemicals in the vegetable and discoloring it, use a stainless steel knife as opposed to a carbon steel one.

Cooking jacket potatoes in their skins is a quick and easy supper. Serve with salad and top with baked beans, cheese, tuna, or a different favorite. The nutrients are preserved when the skins are cooked and consumed.

Potatoes can be cooked to retain more of the water-soluble vitamins, or they can be boiled with mint and black pepper.

Baby new potatoes should be cooked and allowed to cool before being added to a salad with fresh chopped mint and garlic.

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