Health Benefits, Nutrition Facts And Risk Of Potatoes
What are Potatoes?
The term potato can be referred to as a vegetable tuber which is often shapeless in most varieties. It is scientifically called Solanum tuberosum belonging to the nightshade family.
It is a native of South America, likely originating in the Andes across Peru and Bolivia.
This vegetable is one of the most important and common food sources on earth with a whole lot of health benefits which makes them more staple in diets all over the world.
Although most children often frown at vegetables but they are more likely to choose potatoes.
Potatoes can be prepared in a variety of ways ranging from being fried, boiled, baked, sliced, mashed, and many more.
It is quite unfortunate that many think that potato contains only carbohydrate, oh no it goes beyond that. It will be of delight to know that the nutritional component of potatoes is far beyond carbohydrates and calories.
Nutrition Facts on Potatoes
According to USDA, a 100g served potato that is either boiled or cooked in skin without salt contains;
- 76.98g of water
- 87kcal of energy
- 364kj of energy
- 1.87g of protein
- 0.1g of lipid
- 0.92g of ash
- 20.13g of carbohydrate
- 1.80g of fiber
- 0.19g of sucrose
- 0.34 of glucose
- 0.29g of fructose
- 5mg of calcium
- 0.31mg of iron
- 22mg of magnesium
- 44mg of phosphorus
- 379mg of potassium
- 4mg of sodium
- 0.3mg of zinc
- 0.19mg of copper
- 0.14mg of manganese
- 0.3µg of selenium
- 49.4µg of fluoride
- 13mg of vitamin C
- 0.11mg of thiamin
- 0.02mg of riboflavin
- 1.44mg of niacin
- 0.52mg of pantothenic acid
- 0.3mg of vitamin B-6
- 10µg of folate
- 13.5mg of choline
- 2µg of beta carotene
- 3IU of vitamin A
- 0.01mg of vitamin E
- 2.2µg of vitamin K
- 0.03g of fatty acids
Potato Health Benefits
Enhances brain health
Potatoes contain the necessary nutrients needed for the proper functioning of the human brain.
Talking about brain nutrients we refer to the glucose levels, oxygen supply, certain hormones, omega 3 fatty acids, amino acids, and the various components of the vitamin-B complex which this vegetable provides for the brain.
Potato is rich in carbohydrates which provides a good level of glucose in the blood for those without type 2 diabetes.
The high level of glucose help keeps the brain active without shutting down quickly making the individual highly resourceful with cognitive performance.
The presence of iron in potato helps improve the oxygen supply to the brain. The pigment hemoglobin whose main constituent is iron helps in transporting oxygen and hence delivers oxygen to the brain.
Some other nutrients such as phosphorus, zinc and B complex vitamins present in potato also helps in the proper functioning of the brain.
Potato for your skincare
Potato is one vegetable that contains nutrients capable of improving your skin health. Some of these skin nutrients include vitamin C, vitamin B-complex, magnesium, potassium, zinc, and phosphorus.
A well-crushed raw potato when mixed with honey can give you a healthy skin treatment as it can help eradicate pimples and spots on your skin.
It can also serve as a quick remedy for skin burn as it provide quick relief and faster healing.
For bone health
This should be one of the reasons it is often said that the potato is very good for children. Amongst other benefits, this vegetable has been found to help the body build and maintain bone structure and strength.
It contains bone nutrients such as, iron, calcium, phosphorus, zinc, and magnesium which play key roles in healthy bone formation.
Help reduce blood pressure
Studies have shown that potatoes can help reduce blood pressure because of the presence of some nutrients like, calcium, potassium, and magnesium which naturally reduces blood pressure.
The high fiber content found in potatoes helps improve the human digestive system and also prevents constipation.
Help fight against body inflammation
This vegetable contains a good amount of vitamins which have strong anti-inflammatory properties. Research has shown that extract from purple sweet potato can inhibit the production of inflammatory components in the body.
More also, sweet potato contains a high concentration of a versatile nutrient known as choline which reduces inflammatory responses in the body.
According to research, it is also effective in therapeutically restraining the incidence of systematic inflammation in the body.
Potato can help guard against ulcers
Studies have shown that extract from the root of sweet potato can help gastrointestinal tissues from aspirin-induced ulcer problems. Sweet potato can be used in the management and treatment of peptic ulcers.
The flour from potato is reported to fight against gastric ulceration by reducing swelling in the surrounding tissues and protecting the gastric wrinkles.
Potato helps to improve heart health by preventing heart-related diseases as it contains certain substances known as carotenoids which are highly beneficial to the heart and other human internal organs.
This sweet vegetable also helps to boost body immunity as it contains a good percentage of vitamin C which prevents everything from common cold to scurvy.
According to the Washington State Potato Commission, a medium baked potato contains about 45 percent of the recommended daily intake of vitamin C.
Risk Associated with Potato
The leaves and shoots of potatoes are inedible as they are toxic and should not be eaten.
The likely presence of solanine in sprouting potato and potato with green coloration. This compound solanine is toxic and has been found to cause headaches, muscle cramps, diarrhea, circulatory and respiratory problems.
A shrunken potato with a green hue should not be eaten but for a firm sprouted potato that has formed eyes, removing all the sprouts is well enough.
Research has it that potato that has been cooked above 120 degrees Celsius produces a chemical known as acrylamide. This compound is also found in cigarette smoke, dyes, and glues which have been linked to cause several cancers.
Potato may not be too good for people with diabetes and obesity if eaten in excess as it contains a high level of carbohydrates.
Health Benefits, Nutrition Facts And Risk Of Potatoes