Potatoes are a nutritious, healthy food that are rich in vitamins A, C, & B-complex and minerals such as manganese, iron, magnesium, copper, and potassium. Potatoes contain an antioxidant called quercetin which has anti-cancer and cardio-protective properties as well as a storage protein called patatin which has been shown to exhibit activity against disease causing free radicals.
Potatoes are an excellent source of B6, a vitamin which is essential for the formation of almost every new cell in the body. Vitamin B6 also is a vital component for the neurological system and for the creation of amines which are neurotransmitters that send messages from one nerve to the next. This makes potatoes an important food for those who are heavy thinkers and those recovering from stress damage and adrenal exhaustion. They are also particularly beneficial for depression, insomnia, sleep disorders, brain fog, and stress related illnesses.
Potatoes are also known to be good for promoting cardiovascular health and are highly beneficial for reducing the risk of heart attack, stroke, atherosclerosis, and COPD. Potatoes themselves are virtually fat-free and packed with dietary fiber which helps to prevent constipation and protect the colon from polyps and cancer. Their high fiber content also helps to lower blood LDL cholesterol and keep blood sugar levels stable and within normal range.
Cooked potatoes are very healthy and if you boil the water FIRST, it will ensure that they retain their vitamins and minerals and remain a strongly alkaline, healing food.
HEALTH BENEFITS
1) Bone Health
The iron, phosphorous, calcium, magnesium and zinc in potatoes all contribute to the building and maintaining of bone structure and strength.
Iron and zinc play crucial roles in the production and maturation of collagen. Though phosphorus and calcium are both important in bone structure, the careful balance of the two minerals is necessary for proper bone mineralization - consumption of too much phosphorus with too little calcium intake can result in bone loss.
2) Blood Pressure
Maintaining a low sodium intake is essential to lowering blood pressure, however increasing potassium intake may be just as important because of its vasodilation effects. According to the National Health and Nutrition Examination Survey, fewer than 2% of US adults meet the daily 4700 mg recommendation.
In addition, potassium, calcium and magnesium (all present in the humble potato) have been found naturally to decrease blood pressure.
3) Heart Health
The potato's fiber, potassium, vitamin C and vitamin B-6 content, coupled with its lack of cholesterol, all support heart health.
Potatoes contain significant amounts of fiber, which helps lower the total amount of cholesterol in the blood, thereby decreasing the risk of heart disease. In one study, those who consumed 4069 mg of potassium per day had a 49% lower risk of death from ischemic heart disease compared to those who consumed less potassium (about 1000 mg per day).5
Vitamin B-6 prevents the buildup of a compound known as homocysteine. When excessive amounts of homocysteine accumulate in the body, it can damage blood vessels and lead to heart problems.
4) Inflammation
Choline is a very important and versatile nutrient in potatoes that helps with sleep, muscle movement, learning and memory. Choline also helps to maintain the structure of cellular membranes, aids in the transmission of nerve impulses, assists in the absorption of fat and reduces chronic inflammation.
5) Cancer
Potatoes contain folate, which plays a role in DNA synthesis and repair, thus preventing the formation of cancer cells from 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 function as powerful antioxidants that help protect cells against free radical damage.
6) Digestion And Regularity
Because of their fiber content, potatoes help to 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 loss by functioning as “bulking agents” in the digestive system. These compounds increase satiety and reduce appetite, making you feel fuller for longer and thereby lowering your overall calorie intake.
8) Metabolism
Potatoes are a great source of vitamin B-6, which 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, the skin's support system, relies on vitamin C as an essential nutrient that works in our bodies as an antioxidant to help prevent damage caused by the sun, pollution and smoke. Vitamin C also promotes collagen's ability to smooth wrinkles and improve overall skin texture.
DO POTATOES MAKE YOU FAT?
Research has demonstrated that people can incorporate potatoes into their diet and still lose weight. Researchers studied 86 overweight women and men over twelve weeks to determine how a reduced calorie diet with the addition of potatoes affected weight loss. The individuals were randomly allocated to 3 groups and each one had a diet that included 5 to 7 helpings of potatoes each week. The outcomes showed that all 3 groups lost weight.
The soluble fiber in potatoes can also help with weight loss by providing a longer feeling of fullness.
It is what you put ON the potato that can make you fat….butter, cheese, sour cream, etc.
NUTRITIONAL VALUE OF POTATOES PER 100G:
- How many calories in a potato – 77
- How much protein in a potato – 2g
- How many carbs in a potato – 17g
- What is the fat content of a potato – 0.1g
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