Whether mashed, baked or roasted, people often consider potatoes as comfort food. It is an important food staple and the number one vegetable crop in the world. Potatoes are available year-round as they are harvested somewhere every month of the year.
Potatoes are a very popular food source. Unfortunately, most people eat potatoes in the form of greasy French fries or potato chips, and even baked potatoes are typically loaded down with fats such as butter, sour cream, melted cheese and bacon bits. Such treatment can make even baked potatoes a potential contributor to a heart attack. But take away the extra fat and deep frying, and a baked potato is an exceptionally healthful low calorie, high fiber food that offers significant protection against cardiovascular disease and cancer. Potatoes are filling, moderate in calories, and non-fattening, and are an excellent way to ensure your continued success in eating healthy.
Food ranking system in WH foods company qualified potatoes as a very good source of vitamin B6 and a good source of potassium, copper, vitamin C, manganese, phosphorus, niacin, dietary fiber, and pantothenic acid.
Health Facts of Potatoes:
Potatoes are a good source of potassium… more potassium than a banana.
One medium potato with skin provides 620 milligrams or 18% of the recommended daily value (DV) per serving. Potatoes rank highest for potassium content among the top 20 most frequently consumed raw vegetables and fruits. Potassium is a mineral that is part of every body cell. It helps regulate fluids and mineral balance in and out of cells and in doing so, helps maintain normal blood pressure. Potassium is also vital for transmitting nerve impulses or signals, and in helping muscles contract. Potassium is a powerful dietary factor that may help lower blood pressure.
Potatoes are an excellent source of vitamin C, which is more vitamin C than one medium tomato or sweet potato.
Vitamin C is a water-soluble vitamin that acts as an antioxidant stabilizing free radicals, thus helping prevent cellular damage. It aids in collagen production; assists with iron absorption; and helps heal wounds and keep your gums healthy. Vitamin C may help support the body’s immune system.
Potatoes are a good source of vitamin B6 with one medium potato providing 10% of the recommended daily value.
Vitamin B6 is a water-soluble vitamin that plays important roles in carbohydrate and protein metabolism. It helps the body make nonessential amino acids needed to make various body proteins; it is a cofactor for several co-enzymes involved in energy metabolism; and is required for the synthesis of hemoglobin – an essential component of red blood cells.
One medium potato provides 6% of the recommended daily value of iron.
Iron is a major component of hemoglobin that carries oxygen to all parts of the body. Iron also has a critical role within cells assisting in oxygen utilization, enzymatic systems, especially for neural development, and overall cell function everywhere in the body. Thus, iron deficiency affects all body functions, not only through anemia, which appears late in the process of tissue iron deficits.
Overall diet quality can be improved when adults and children consume (non-fried) white potatoes.
Research released in April 2011 using data from National Health and Nutrition Examination Survey (NHANES) 2001-2008 demonstrates meals that contain potatoes contain more servings of other vegetables, and are significantly higher in potassium, fiber and vitamin C.
Only about 20% of the potato’s nutrition is found in the skin.
In fact, most of the vitamin C and potassium are found in the potato’s flesh, but that good for-you fiber is found in the skin. That’s why it’s best to enjoy every part of the spud.
Potatoes contain antioxidants
The amount and type depend on the variety of potato, but the predominant antioxidants are certain carotenoids and anthocyanins.
Weight gain
Potatoes are rich in carbohydrates and less in protein, making it an ideal diet for those who want to increase their body weight. The vitamins contained in potatoes like vitamin C and B-complex are also essential for the proper absorption of this compound.
Digestion
Since potatoes are rich in carbohydrates, so it is easy to digest and facilitate digestion. This makes them a good diet for patients, babies and those who difficult to digest but require energy.
Skin care
Vitamin B-complex, vitamin C and some minerals, like potassium, magnesium, phosphorus, and zinc, are good sources for the skin care. The pulp obtained from crushed raw potatoes, mixed with honey, can also be applied as a poultice in clearing the wrinkles and other skin blemishes due to aging.
Brain function
Proper brain function largely depend on oxygen supply, glucose level, magnesium, some members of the vitamin B complex and some hormones, such as amino acids and fatty acids like omega-3 fatty acids. Potatoes meet almost all the needs mentioned above. In addition, it contains certain other substances like zinc and phosphorus which are good for brain too.
Inflammation
Inflammation - A localized physical condition in which part of the body becomes reddened, swollen, hot, and often painful, especially as a reaction to injury or infection.
The nutrients in potatoes like vitamin C, vitamin B and potasium are good source to relieve inflammation, both internal and external such as inflammation of intestines and the digestive system. Since it's soft and easy digestible then make them a good diet for those who have mouth ulcers.
Rheumatism
Rheumatism - Any disease marked by inflammation and pain in the joints, muscles, or fibrous tissue, especially rheumatoid arthritis.
Potatoes are an excellent source of calcium and magnesium which can help reduce rheumatism.
Sources
www.potatogoodness.com
www.whfoods.com
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