Potatoes are a very popular food stuffed with high content of phytonutrients. Carotenoids, flavonoids and caffeic acid are present in PotatoES which are thought to promote health. A powerhouse of nutrients, potatoes offer an excellent source of Potassium and Vitamin C, as well as rich source of iron and fibre. Plus they are low in fat and are cholesterol free.
So here are some healthy and nutrition benefits of potatoes:-
Packed With Nutrients
Potatoes are an excellent source of many vitamins and minerals.
One medium baked potatoes (6.1 ounces or 173 grams), including the skin, provides :
- Calories: 161
- Fat: 0.2 grams
- Protein: 4.3 grams
- Carbs: 36.6 grams
- Fiber: 3.8 grams
- Vitamin C: 28% of the RDI
- Vitamin B6: 27% of the RDI
- Potassium: 26% of the RDI
- Manganese: 19% of the RDI
- Magnesium: 12% of the RDI
- Phosphorus: 12% of the RDI
- Niacin: 12% of the RDI
- Folate: 12% of the RDI
Potatoes are rich in compounds like flavonoids, carotenoids and phenolic acids.
These compounds act as antioxidants in the body by neutralizing potentially harmful molecules known as free radicals. When free radicals accumulate, they can increase the risk of chronic diseases like heart disease, diabetes and cancer.
Helps to improve Blood Sugar Control
Potatoes contain a special type of starch known as resistant starch.
This starch is not broken down and fully absorbed by the body. Instead, it reaches the large intestine where it becomes a source of nutrients for the beneficial bacteria in your gut
Research has linked resistant starch to many health benefits, including reducing insulin resistance, which, in turn, improves blood sugar control.
Helps to Improve Digestive Health
The resistant starch in potatoes may also improve digestive health.
When resistant starch reaches the large intestine, it becomes food for beneficial gut bacteria. These bacteria digest it and turn it into short-chain fatty acids .
Resistant starch from potatoes is mostly converted into the short-chain fatty acid butyrate — the preferred food source for gut bacteria.
The gluten-free diet is one of the most popular diets worldwide. It involves eliminating gluten, which is a family of proteins found in grains like spelt, wheat, barley and rye.
Most people do not experience adverse symptoms from consuming gluten.
Not only are potatoes healthy, but they are also delicious and versatile.
Potatoes can be prepared in many ways, including boiled, baked and steamed. However, frying potatoes may dramatically increase their calorie content if you use a lot of oil.
The vitamin C in potatoes also acts as an antioxidant. It’s a common belief that potatoes make people fat. Recent studies figure out that eating potatoes could actually help in losing weight if they are prepared in a healthy manner. Though potato has a high-carbohydrate food, eating them in moderate quantities won’t make you fatter.
The majority of carbohydrates in potatoes are complex carbohydrates which are body’s main energy source. Most of the Vitamin C and Potassium are found in the potatoes flesh. Potato skin contains Vitamin B, Vitamin C, iron, calcium, potassium and other nutrients. Potato skin also provides lots of fiber. If you eat a medium baked potato which includes the skin, you will get nearly 4g of fiber, 2 mg of iron and 926 grams of potassium.
Much of the world’s population make potatoes as their staple diet item owing to their immense health benefits.
Let’s have a look on some of amazing health benefits of this popular food:
- Potatoes helps maintain blood pressure because they are loaded with kukoa-mines
- Increasing consumption of potatoes decreases the risk of Obesity and overall mortality, diabetes, heart disease and promotes healthy complexion, increased energy, overall lower weight.
- It aids in digestion due to their high fiber content
- Prevent heart disease as potato also contain carotenoids such as lutein, zeaxanthin which are beneficial for heart and the better functioning of other internal organs.
- Potatoes contain Vitamin C, Vitamin B, potassium, magnesium, zinc and phosphorous which are all essential nutrients for a healthy skin.
- Boost immunity as it contains high Vitamin C content
- Contain high levels of flavonoid antioxidants which protect against different types of cancer
- Potatoes contain folate which plays a major role in DNA synthesis and repair which prevents the formation of Cancer cells from mutations in the DNA.
- Choline is a very important and versatile nutrient in potatoes that helps with sleep, muscles movement, learning and memory.
- Potatoes are rich in Vitamin C. Collagen, the skin’s support system which relies on Vitamin C as essential nutrient that works in our bodies as an antioxidant to help prevent damage caused by the sun, pollution and smoke.