3 Benefits of Potatoes for Health and Nutrition

Potatoes are a good source of potassium, vitamin B6, vitamin C, and antioxidants. They might also be good for your digestion.Potatoes are a common household staple and a versatile root vegetable.They are a type of underground tuber that develops on the Solanum tuberosum plant’s roots .Potatoes are abundant in a variety of nutrients, easy to grow, and relatively inexpensive.Potatoes have seven positive effects on health and nutrition.

1. Packed with Vitamins and Minerals Potatoes are a great source of a variety of vitamins and minerals.

Including the skin, one medium baked potato (6.1 ounces or 173 grams) provides (2):

Calories: 161
Fat: 0.2% of a gram of protein: 4.3% carbohydrates: 36.6 g of fiber: Vitamin C, 3.8 grams: Vitamin B6: 28% of the RDI: 27 percent of the RDI potassium: Manganese accounts for 26% of the RDI: Magnesium: 19% of the RDI 12 percent of the RDI Phosphorus: 12 percent of the RDI Niacin: 12 percent of the RDI Folate: 12 percent of the recommended daily intake (RDI) Potatoes’ nutritional content can vary by variety and preparation. Compared to baking potatoes, for instance, frying them adds more calories and fat.

Additionally, it is essential to note that the potatoes’ skins contain a significant quantity of vitamins and minerals. Potatoes can lose a lot of their nutrients by being peeled (1Trusted Source, 3Trusted Source).

2. Flavonoids, carotenoids, and phenolic acids are just a few of the antioxidants found in potatoes (4).

By neutralizing potentially harmful molecules known as free radicals, these compounds serve as antioxidants in the body. Chronic conditions like diabetes, cancer, and heart disease can all be exacerbated by free radical accumulation (5Trusted Source).

A test-tube study, for instance, found that the antioxidants in potatoes may inhibit the growth of liver and colon cancer cells.

Additionally, research has demonstrated that colored potatoes, such as purple potatoes, may contain three to four times as many antioxidants as white potatoes. Because of this, they may be able to neutralize free radicals more effectively (7Trusted Source, 8Trusted Source).

However, the majority of this evidence comes from tests in a test tube. Before making any recommendations regarding health, additional human-based research is required.

3. May Help Control Blood Sugar Potatoes contain resistant starch, a unique type of starch.

The body does not fully absorb this starch because it is not broken down. Instead, it travels to the large intestine, where the beneficial bacteria in your gut use it as a source of nutrients.

Numerous health benefits, such as lowering insulin resistance and improving blood sugar control, have been linked to resistant starch.Mice fed resistant starch decreased their insulin resistance in an animal experiment. This indicates that their bodies were better at removing blood sugar from excess.A meal with resistant starch helped people with type 2 diabetes better remove excess blood sugar after eating.Ten people were fed 30 grams of resistant starch daily for four weeks in another study. Researchers discovered that resistant starch reduced insulin resistance by 33%.

Interestingly, potatoes can also have more resistant starch added to them. Boil potatoes overnight in the refrigerator before eating them cold.

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