Fresh Potatoes

Health Benefits of potato:

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 trusted Source 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 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 trusted sources 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 linkedTrusted Source 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 trusted Source 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.

6) Digestion and regularity

The fiber content in potatoes helps prevent constipation and promotes 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 trusted Source the severity and duration of a cold. Potatoes are a good source of vitamin C.

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-sized potato. This much white potato, baked with skin, contains trusted Source:

• 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 suggestsTrusted Source 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 rusted Source 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.