Potatoes are edible tubers, available
worldwide and all year long. They are relatively cheap to grow, rich in
nutrients, and they can make a delicious treat.
The
humble potato has fallen in popularity in recent years, due to the interest in
low-carb foods.
However,
the fiber, vitamins, minerals, and phytochemicals it provides can help ward off
disease and benefit human health.
Potatoes
were first domesticated in the Andes in South America up to 10,000 years ago.
Spanish explorers introduced them to Europe in the early 16th century.
They
are now the biggest vegetable crop in the United States (U.S.), where the
average person eats 55 pounds, or 35 kilograms (kg) of potatoes every year.
They are an important staple food in many countries around the world.
This
MNT Knowledge Center feature is part of a collection of articles on the health
benefits of popular foods.
Fast facts on potatoes:
Here
are some key points about potatoes. More detail is in the main article.
Some
evidence suggests that potatoes might help reduce inflammation and constipation
A
medium potato contains around 164 calories and 30 percent of the recommended
daily B6 intake.
A
baked potato on a winter's day makes an economical, warming, and nutritious
treat.
Benefits
Potatoes
can be healthful if prepared in the right way.
A
high intake of fruits and vegetables can benefit health and reduce the risk of
many lifestyle-related health conditions.
Potatoes
contain important nutrients, even when cooked, that can benefit human health in
various ways.
Here
we look at 10 ways in which the potato might contribute to a healthful
lifestyle, including preventing osteoporosis, maintaining heart health, and
reducing the risk of infection.
1) Bone health
The
iron, phosphorous, calcium, magnesium, and zinc in potatoes all help the body
to build and maintain bone structure and strength.
Iron
and zinc play crucial roles in the production and maturation of collagen.
Phosphorus
and calcium are both important in bone structure, but it is essential to
balance the two minerals for proper bone mineralization. Too much phosphorus
and too little calcium result in bone loss and contribute to osteoporosis.
2) Blood pressure
A
low sodium intake is essential for maintaining a healthy blood pressure, but
increasing potassium intake may be just as important. Potassium encourages
vasodilation, or the widening of the blood vessels.
According
to the National Health and Nutrition Examination Survey (NHANES), fewer than 2
percent of American adults meet the daily 4,700-milligram recommendation.
Potassium,
calcium, and magnesium are all present in the potato. These have been found to
decrease blood pressure naturally.
3) Heart health
The
potato's fiber, potassium, vitamin C, and vitamin B6 content, coupled with its
lack of cholesterol, all support heart health.
Potatoes
contain significant amounts of fiber. Fiber helps lower the total amount of
cholesterol in the blood, thereby decreasing the risk of heart disease.
Research
based on the NHANES has linked a higher intake of potassium and a lower intake
of sodium to a reduced risk of all-cause mortality and heart disease.
4) Inflammation
Choline
is an important and versatile nutrient that is present in potatoes. It helps
with muscle movement, mood, learning, and memory.
It
also assists in:
·
maintaining
the structure of cellular membranes
·
transmitting
nerve impulses
·
the
absorption of fat
·
early
brain development
One
large potato contains 57 mg of choline. Adult males need 550 mg, and females
425 mg a day.
5) Cancer
Potatoes
contain folate. Folate plays a role in DNA synthesis and repair, and so it
prevents many types of cancer cells from forming due to mutations in the DNA.
Fiber
intake from fruits and vegetables like potatoes are associated with a lowered
risk of colorectal cancer.
Vitamin
C and quercetin also function as antioxidants, protecting cells against damage
from free radicals.
How
purple potatoes could prevent colon cancer
How
purple potatoes could prevent colon cancer
Recent
research shows that purple potatoes may help prevent inflammation and colon
cancer
6) Digestion and
regularity
The
fiber content in potatoes helps prevent constipation and promote regularity for
a healthy digestive tract.
7) Weight management and
satiety
Dietary
fibers are commonly recognized as important factors in weight management and
weight loss.
They
act as "bulking agents" in the digestive system. They increase
satiety and reduce appetite, so a person feels fuller for longer and is less
likely to consume more calories.
8) Metabolism
Potatoes
are a great source of vitamin B6. This plays a vital role in energy metabolism,
by breaking down carbohydrates and proteins into glucose and amino acids. These
smaller compounds are more easily utilized for energy within the body.
9) Skin
Collagen
is the skin's support system. Vitamin C works as an antioxidant to help prevent
damage caused by the sun, pollution, and smoke. Vitamin C also helps collagen
smooth wrinkles and improve overall skin texture.
10) Immunity
Research
has found that vitamin C may help reduce the severity and duration of a cold.
Potatoes are a good source of vitamin C.
Nutrition
How
healthful a potato is in the diet depends to some extent on what is added or
how it is cooked. Oil, sour cream, and butter all add calories, but the plain
potato itself is relatively low in calories.
It
also provides important nutrients, such as vitamin C, vitamin B6, and various
minerals.
A
100-gram (g) or 3.5- ounce serving is a little more than half of a medium size
potato. This much white potato, baked with skin, contains:
94
calories
0.15
grams of fat
0
grams of cholesterol
21.08
grams of carbohydrate
2.1
grams of dietary fiber
2.10
grams of protein
10
milligrams (mg) of calcium
0.64
mg of iron
27
mg of magnesium
75
mg of phosphorus
544
mg of potassium
12.6
mg of vitamin C
0.211
mg of vitamin B6
38
micrograms (mcg) of folate
Potatoes
also provide niacin, choline, and zinc. Different varieties provide slightly
different nutrients.
Sodium:
Whole, unprocessed potatoes contain very little sodium, only 10 mg per 100 g
(3.5 ounces), or less than 1 percent of the suggested daily limit. However,
this is not true of processed potato products, such as French fries and potato
chips.
Alpha-lipoic
acid: Potatoes also contain a compound known as alpha-lipoic acid (ALA), which
helps the body to convert glucose into energy.
Some
evidence suggests that alpha-lipoic acid can help control blood glucose levels,
improve vasodilation, protect against retinopathy in diabetic patients, and
preserve brain and nerve tissue.
Quercetin:
Quercetin, a flavonoid found in potato skin, appears to have an
anti-inflammatory and antioxidant effect that protects the body's cells from
damage by free radicals.
Flavonoids
are a kind of phytonutrient, organic compounds that are believed to help
protect against disease.
Antioxidants: Potatoes contain vitamin C, which
acts as an antioxidant. Antioxidants may help prevent cell damage and cancer
and promote healthy digestion and cardiovascular functions.
Fiber: The fiber in potatoes helps to
maintain a healthy digestive system and circulation.
Tips
According
to the USDA, over half of all potatoes in the U.S. are sold for making French
fries.
However,
French fries are not the only or best option.
There
are many cheap and easy ways to incorporate potatoes into a healthful diet.
Choosing potatoes
There
are many types of potato to choose from, not including sweet potatoes. There
are white, red, yellow, and blue varieties, and within each color, a range of
options.
Here
are some ideas:
Baking: Use starchy potatoes, such as
russets.
Roasting, mashing, or
baking: Use all-purpose
potatoes, such as Yukon gold.
Potato salad: Waxy potatoes, such as red, new, or
fingerling potatoes, keep their shape better.
Select
potatoes that are firm, un-bruised, and relatively smooth and round. Avoid any
that show signs of decay, including wet or dry rot, any roots or potatoes with
a greenish hue.
It
is best to buy potatoes that are unpackaged and unwashed, to avoid bacterial
buildup. Washing potatoes early removes the protective coating from the skins.
Storage
Potatoes
should be stored between 45 to 50 degrees Fahrenheit, or between 7 and 10
degrees Celsius, in a dark, dry environment, such as a cellar or pantry.
Exposure
to sunlight can lead to the formation of solanine, which causes potatoes to
turn green. It is toxic. Storing potatoes in the refrigerator causes their
starch content to be converted to sugar. This can give an unpleasant flavor.
Potatoes
should not be stored around onions because both vegetables emit natural gases
that cause the other to decay.
Fully
grown potatoes have a shelf life of up to 2 months, but spoiled potatoes can
affect the other potatoes around them. Remove rotten potatoes to prevent the
rest from spoiling.
Preparing and cooking
potatoes
The
vitamin, mineral, and fiber content of potato is mostly in the skin,so it is
best to eat them with the skin left on.
Scrub
potatoes under running water and remove any bruises or deep eyes with a paring
knife. Use a stainless steel knife instead of carbon steel in order to prevent
the metal from reacting with the phytochemicals in the vegetable, as this may
cause discoloration.
Jacket
potatoes, baked in their skins, are a healthy and simple meal. Serve with salad
and topped with tuna, cheese, baked beans, or another favorite. Cooking and
eating the skins helps preserve the nutrients.
Potatoes
can be boiled with mint and sprinkled with black pepper, or steamed to preserve
more of the water-soluble vitamins.
To
make a healthy potato salad, boil baby new potatoes leave to cool, then add
freshly chopped garlic and mint, and olive oil.
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