Potatoes are the common and important food source on the planet. It is the biggest vegetable crop in the US. One – third of the world potatoes are actually grown in India & China. It is rich in nutrients & they can make a delicious treat. The health benefits of potatoes are to improve digestion, reduce cholesterol level, prevent cancer and manage diabetes. We eat potatoes many times but we didn’t know potato benefits and nutrition facts.
1. Help In Heart Health
Potatoes do not contain cholesterol which is good for us. Eating potatoes reduce the risk of heart disease. High blood pressure is one of the main factors of heart diseases. Potatoes contain most of the minerals which help in lower the blood pressure. The fibre in vegetables helps to lower the excess cholesterol level in the blood. Potatoes are rich in potassium. Potassium can cut the risk of ischemic heart diseases by 49%. Intake of high potassium reduces the risk of heart disease and hypertension. The chlorogenic acid that may promote the lower blood pressure. Potassium helps the heart function and help the muscles & nerves communicate. Carotenoids are important for heart health & functioning of internal organs also.
2. Maintain Bone Health
Iron, calcium, magnesium, zinc is present in potatoes all help to maintain bone structure and strength. Iron & zinc play a vital role in production and maturation of collagen. Phosphorus & calcium both ate important in bone structure. Intake of too much phosphorus & calcium result bone loss.
3. Help In Weight Gain & Management
Potatoes are made up of carbohydrates and contain little protein. This is helpful for weight gain. The vitamin C & B – complex which helps in proper absorption of carbohydrates. This is the main reasons that potatoes make up the large part of the diet of sumo, and other athletes who need large energy. Dietary fibres are the important factors in weight management and weight loss.
4. Reduce Blood Pressure
Potatoes can be used in relieving high blood pressure. A person who is suffering from high blood pressure may result in diabetes. Skin of potatoes is rich in potassium. Intake of low sodium is necessary for maintaining a healthy blood pressure. The fibre present in potatoes is helpful in lowering cholesterol and also helpful in improving the function of insulin in the body. Potato contains calcium, magnesium, potassium. High level of potassium in the blood makes the kidney excrete more salt and water. They are helpful in decreasing blood pressure naturally. Eating a potato twice a day can help lower blood pressure. The way to eat potatoes is to first cook them in the microwave with no oil, fat etc.
5. Easy To Digest
Potatoes contain carbohydrates they are easy to digest and facilitate digestion. Eating too many potatoes on the regular basis may cause acidity over time. It increases secretion of gastric juices, which help in digestion and prevents constipation and protects the body from colorectal cancer.
6. Prevent Cancer
Potatoes contain folate. Vitamin A and carotene are helpful in reducing many types of cancers. Folate plays a vital role n DNA repair. So, it may prevent us from many types of cancer cells. Boiling or mashing potatoes could make them far more beneficial. Vitamin C is present in potatoes. Taking 50 mg of vitamin C can cut the risk of stomach cancer by 8%. Baked purple potatoes are helpful in risk of colon cancer. Intake of fibres from fruits and vegetables like potatoes are helpful in lowering the risk of colorectal cancer.
Choline is an important nutrient which is present in potato. It helps with muscle movement, mood, and memory. It assists in transmitting nerves impulses, absorption of fat etc. Males need 550 mg of choline and females need 425 mg of choline.
8. Good For Skin Care
The minerals like phosphorus, potassium, magnesium, and zinc, are good for skin. Vitamin C work as an antioxidant to prevent damage caused by the sun, pollution etc. Pulp obtained from crushed potatoes are mixed with honey may work well in skin and face packs. This help in cure pimples and spots on the skin. On burns, the pulp is applied externally for quick relief and faster healing. Aloe vera is also a good choice for skin care.
9. Improves Brain Health
Functioning of the brain depends on glucose level, the supply of oxygen etc. It contains iron and supplies the oxygen to the brain. Potatoes may contain alpha lipoic acid, a coenzyme helps in brain health. They affect the neurotransmitters in the brain that manage the mood levels. Vitamin C is present in potatoes are helpful in treating depression.
10. Immunity & Metabolism
Potato is a source of vitamin B6. It plays a vital role in energy metabolism. The smaller compounds are more easily utilized for energy within the body. Vitamin C present in potatoes may reduce the severity & duration of a cold.
11. Treat Rheumatism
Vitamin present in potatoes like calcium & magnesium help to provide relief from rheumatism. The water obtained from boiled potatoes can relive the pain of rheumatism.
12. Reduce Inflammation
Yellow & purple potatoes are helpful in reducing inflammation. It means also protect against arthritis & rheumatism. It is a very good dietary element for those who have mouth ulcers. Potatoes are helpful in reducing inflammation both externally and internally. People who are suffering from gout can use potatoes for the anti-inflammatory impact. Potatoes contain compounds called anthocyanins that also offer anti-inflammatory benefits. They are helpful in treating gut inflammation.
13. Helpful In Kidney Stones
Kidney stones are caused due to an increased level of uric acid in the blood. Intake of high protein foods should be avoided, which increase the uric acid level in the blood.
14. Treat Diarrhoea
Potatoes play a vital role in diarrhoea since they are easy to digest. Eating excessive amounts of potatoes can cause diarrhoea due to excessive starch.
Potato Nutrition Facts:
Potatoes are mainly composed of carbs. Simple sugar is also present in small amounts. The glycemic index is the how foods affect the rise in blood sugar.
Potatoes do not contain a high amount of fibre. Soluble fibre may lose in weight loss. Peel of the potatoes contain fibre, dried potatoes peel is about 50% of fibre. Potatoes fibre is mainly made up of insoluble fibres.
Potatoes are low in protein. The protein quality of potatoes is high for a plant higher than that of soya beans. Potatoes contain main protein is patatin.
4. Vitamins C & Vitamin B6
Vitamin C is a water-soluble vitamin that acts as antioxidants. Vitamin C helps the immune system. Vitamin C in potatoes reduced with heating. B vitamins involve the formation of red blood cells.