Potato Health Benefits, Risks & Nutrition Facts
Potato is a widely used vegetable food. Potato is a type of tuber vegetable which grows under the soil. The earliest indication of potato as food in the world is found in Bengal, India. This Barahi Kanda is a high-quality potato, Ratikantra Tripathi says in his book “Society and Culture in the Rock and Copperplate of Ancient Bengal”.
From there it spread throughout the world in the 16th century. It is one of the most popular vegetables in the world because of its high nutritional value and ease of growth and preservation. You will be surprised to know that it is the fourth largest food grain in the world! In the previous row are corn, wheat, and rice respectively. We will now discuss the health benefits, risks, and nutrition of potatoes.
Potato Health Benefits:
Potato health benefits contain important nutrients. Potatoes are a source of many vitamins and minerals. The nutrient content of potatoes varies from time to time. It depends on the preparation. For example, fried potatoes add more calories and fat than boiled.
- Now we will look at 10 ways in which potatoes can contribute to a healthier lifestyle.
01. Heart health
Potatoes are high in fiber. Fiber helps reduce the total amount of cholesterol in the blood, which in turn reduces the risk of heart disease. Based on NHNES, the study linked higher amounts of potassium and lower intake of sodium to a reduction in mortality and risk of heart disease for all reasons.
02. Blood pressure
Low sodium intake is essential for maintaining healthy blood pressure, but increasing potassium intake is just as important. Potassium promotes vasodilation or dilation of blood vessels.
According to the National Health and Nutrition Examination Survey (NHNES), less than 2 percent of American adults meet the recommendation of 4,700 mg daily.
Potatoes contain potassium, calcium, and magnesium. These help to lower blood pressure naturally.
03. Bone health
The iron, phosphorus, calcium, magnesium, zinc, etc. in potatoes help the body maintain bone structure and strength.
Iron and zinc play a very important role in the production and maturation of collagen.
Both phosphorus and calcium are important for bone formation. But balancing the two minerals is essential for proper bone mineralization. Again, too much phosphorus and too little calcium results in bone loss and contributes to osteoporosis.
04. Inflammation
Choline is an important and versatile nutrient present in potatoes. It helps in muscle movement, mood, and memory.
It also assists in:
- maintaining the structure of cellular membranes
- transmitting nerve impulses
- the absorption of fat
- early brain development
A large potato contains about 57 mg of choline. An adult male needs 550 mg daily, and females 425 mg of choline.
05. Cancer
Potatoes contain folate. Folate plays a role in DNA synthesis and repair and therefore inhibits the formation of different types of cancer cells due to changes in DNA.
06. Metabolism
Potato is one of the sources of Vitamin B6. Potato breaks down carbohydrates and proteins into glucose and amino acids and plays a very important role in energy metabolism.
07. Skin
Potatoes contain collagen. Collagen skin support system. Vitamin C acts as an antioxidant that helps prevent damage caused by the sun, pollution, and smoking. Vitamin C helps collagen smooth wrinkles and improve overall skin texture.
08. Immunity
Studies have shown that vitamin C can help reduce the severity of colds. Potatoes are a good source of vitamin C.
09. Weight management
Dietary fiber is generally recognized as an important cause of weight management and weight loss. These act as “bulking agents” in the digestive system. Increases satiety and reduces appetite.
10. Digestion
The fiber content of potatoes prevents constipation. And helps promote healthy digestive tract regularity.
Health risks
Potatoes are fat-free food, but they are also low-protein starchy carbohydrates. According to Professor Harvard, the carbon in potatoes are the kind that the body digests quickly and is high in glycemic. These raise blood sugar and insulin and then dip. A rapid rise in blood sugar can also increase insulin production. That’s why Zarzakovsky said, “The last thing I would suggest to a diabetic is potato.”
Potato health benefits make us gain weight gradually. The Harvard School of Public Health, which looked at the lives of 120,000 men and women over a 20-year period, found that people who increased their consumption of French fried potatoes gained more weight over time – about 3.4 pounds. Every four years.
Nutrition Facts
At this stage of the information about the health benefits, risks, and nutrition of potatoes, we will know about nutrition issues. As we know, potato is a balanced and nutritious food. Every 100 grams of potato contains 19 grams of sugar, 2.2 grams of dietary fiber, and 2 grams of plant protein. Mineral salt 0.52 g of which potassium salt is 0.42 g, and vitamin 0.02 g. On the other hand, 100 grams of rice contains 80 grams of sugar, 1.3 grams of dietary fiber, 6.13 grams of vegetable protein, and 0.27 grams of mineral salt. And there are only 0.002 grams of vitamins. Potatoes are especially effective in strengthening our body, especially in the spleen and stomach. It also has benefits in night blindness. We know that potatoes contain sugars, carbs, colloids, vitamin BRC, potassium, solanine, etc.
The benefits of round potatoes are almost like those of sweet potatoes. It helps to alleviate the weakness of the spleen and stomach as well as the general weakness of the body. Many people like to eat French fries and potato chips. But these foods are harmful to our body due to the presence of fat. But we do not care. Potatoes can be boiled, cooked in curry, or eaten mashed. Potatoes contain vitamin C, which acts as an antioxidant to compensate for the loss of body cells. Potato also eliminates stomach problems. If the skin is burnt somewhere, crushed raw potato can be applied on the burnt area to get relief.
Potatoes contain a variety of fatty acids, including vitamin B complex, amino acids, and omega-3s, which help increase brain function. Potatoes are a good source of carbohydrates, protein, calcium, niacin, and vitamin C and vitamin B complex. These ingredients help fight heart disease and keep blood pressure normal. Potatoes do not allow kidney stones to accumulate. In addition to vitamin C and B complex, potatoes contain potassium, magnesium, zinc, and phosphorus. These ingredients are extremely beneficial for your skin.