What Are the Health Benefits of Potatoes?
Potatoes are edible vegetables that are available all year long and all across the world. They are relatively inexpensive to grow, high in nutrients, and can be a tasty treat. Due to the rise of low-carb diets, the potato has declined in popularity in recent years. At Mr. Zagros, one of Greater Toronto’s fastest-growing Mediterranean food chains, we are serving Halal fast-food items and fresh garlic potatoes that are full of nutrients and delightful in taste. Visit our nearest franchise or order online now and give your taste buds an amazing experience.
The fiber, vitamins, minerals, and phytochemicals it contains, on the other hand, can assist to prevent diseases and improve human health.
Some Interesting Facts on Potatoes
• It is believed that potatoes were initially domesticated 10,000 years ago in the Andes of South America. In the early 16th century, Spanish explorers were the first who introduced potatoes to Europe.
• Researches and evidence have explored that potatoes can help in reducing inflammation and reduce the chance of constipation.
• A medium potato has around 164 calories and 30 percent of the daily B6 requirement.
• On a cold winter day, a baked potato is a cost-effective, warming, and nutritious option.
Health Benefits of Potatoes
It is a known fact that having a considerable amount of fruits and vegetables is beneficial for your health and reduces the risks of many health-related issues. These are high in nutrition that can retain in them even after they are cooked. Here are some ways in which potatoes can play role in your healthy lifestyle.
1. Healthy Bones
Potatoes include iron, phosphorus, calcium, magnesium, and zinc, all of which aid in the formation and maintenance of bone structure and strength.
In the formation and maturation of collagen, iron and zinc are essential.
Phosphorus and calcium are both vital in bone building, but optimal bone mineralization requires a balance of the two minerals. Too much phosphorus and not enough calcium cause bone loss, which can lead to osteoporosis.
2. Controlling Blood Pressure
Low sodium and high potassium constituents in a balanced diet are required for healthy blood pressure. Potassium helps in the widening of blood vessels.
The potato is enriched in potassium, calcium, and magnesium. These are very helpful in lowering blood pressure naturally.
3. Prevention from Heart Diseases
The fiber, potassium, vitamin C, and vitamin B6 content of the potato, as well as its lack of cholesterol, all contribute to heart health.
Fiber can be found in large quantities in potatoes and helps to lower total cholesterol levels in the blood, lowering the risk of heart diseases.
According to research based on the NHANES, a higher potassium consumption and a lower salt intake are connected to a lower risk of all-cause death and heart disease.
Choline is a vitamin found in potatoes that is both necessary and flexible. Muscle mobility, mood, learning, and memory are all aided by it.
It also helps with:
• preserving the structure of cellular membranes for nerve impulse transmission
• lipid absorption in the early stages of brain development
Choline is found in 57 mg per large potato. Adult males require 550 mg per day, while females require 425 mg.
5. Weight Control
Dietary fibers are widely acknowledged as significant components in weight management and loss.
In the digestive system, they operate as “bulking agents.” They improve satiety and suppress appetite, causing a person to feel fuller for longer and consume fewer calories. Fortunately, healthy potatoes are enriched in these fibers.
6. Regularize Metabolism
We find vitamin B6 in abundance in potatoes. By breaking down carbs and proteins into glucose and amino acids, this plays an important role in energy metabolism. These smaller molecules are easier for the body to use for energy.
7. Help in Digestion
Potato fibers prevent constipation and promotes regularity, which is important for a healthy digestive system.
8. Skin Care
The skin’s support system is collagen. Vitamin C acts as an antioxidant that safeguards skin from sun, pollution, and cigarette smoke’s damage. Vitamin C also help collagen to help smoothen of wrinkles and enhancement of skin texture.
Potatoes are a good source of vitamin C, it also helps strengthen the immunity system.
Nutritional Facts of Potatoes
To some extent, the nutritional value of a potato is determined by what is added to it or how it is prepared. Oil, sour cream, and butter all add calories to the dish, but the simple potato has a modest calorie count.
It also contains essential nutrients like vitamin C, vitamin B6, and a variety of minerals.
A medium-sized potato is about half of a 100-gram (g) or 3.5-ounce portion. This amount of roasted white potato with skin contains Source you can trust:
• Calories: 94
• 0 gram cholesterol and 0.15 gram fat
• Carbohydrate content: 21.08 gram
• Dietary fiber (2.1 gram)
• Protein content: 2.10 g
• Calcium ten milligrams (mg)
• Iron content: 0.64 mg
• Magnesium (27 mg)
• 544 mg potassium, 75 mg phosphorous
• vitamin C (12.6 mg)
• Vitamin B6 (0.0211 mg)
The amount of folate in your body is measured in micrograms (mcg).
Niacin, choline, and zinc are all found in potatoes. Different kinds of potatoes provide different types of nutrition.
How to Cook Potatoes?
Because the skin of potatoes contains the majority of the vitamin, mineral, and fiber content, people recommend eating them with the skin on.
Scrub potatoes under running water and use a paring knife to remove any bruises or deep eyes. Instead of carbon steel, use stainless steel to avoid the metal reacting with the phytochemicals in the vegetable, which could result in discoloration. Jacket potatoes roasted in their skins are a nutritious and straightforward dinner. Serve with salad and your choice of toppings: tuna, cheese, baked beans, or something else. Cooking the potatoes helps in the preservation of the nutrients.
To preserve more of the water-soluble vitamins, potatoes can be boiled with mint and black pepper, or steamed.
To make a nutritious potato salad, boil baby new potatoes and set aside to cool. Add freshly chopped garlic and mint, as well as olive oil, to taste.