Potatoes are available all over the world all year round. It is relatively cheap, rich in nutrients, and tastes amazing even after just boiling in water. Potatoes have lost their glory due to the popularity of low-carbohydrate diets, but their fiber, vitamins, minerals, and phytochemicals may help prevent some diseases and provide health benefits.
Just imagine: the potato was first domesticated in the Andes in South America about 10 years ago! Spanish explorers introduced it to Europe only at the beginning of the 000th century, and it came to Russia in the 16th century.
– Some evidence suggests that potatoes can help reduce inflammation and constipation.
– An average potato contains about 164 calories and 30% of the daily value of vitamin B6.
– Baked potatoes on a winter day are the most budgetary, warming and nutritious dish.
The benefits of potatoes
Even after heat treatment, potatoes contain important nutrients.
1. Bone health
The iron, phosphorus, calcium, magnesium, and zinc in potatoes help the body maintain and build bone structure and strength. Iron and zinc play a critical role in the production and maturation of collagen. Phosphorus and calcium play an important role in bone structure, but it is important to balance the two minerals for proper bone mineralization. Too much phosphorus and too little calcium lead to bone loss and contribute to osteoporosis.
2. Blood pressure
A low sodium intake is necessary to maintain healthy blood pressure, but increasing your potassium intake can also be very important. Potassium promotes vasodilation, or dilation of blood vessels. Potassium, calcium and magnesium present in potatoes reduce blood pressure.
3. Heart health
The potassium, vitamins C and B content in potatoes, combined with the absence of cholesterol, supports heart health. Potatoes contain a significant amount of fiber. Fiber helps lower the total amount of cholesterol in the blood, thereby reducing the risk of heart disease. Studies show that high potassium intake and low sodium intake can reduce the risk of death from heart disease.
Choline is an essential and versatile nutrient. It aids muscle movement, mood, learning and memory. It also supports the structure of cell membranes, aids in the transmission of nerve impulses, fat absorption and brain development. One large potato contains 57 mg of choline. Adult women require 425 mg and men 550 mg of choline per day.
5. Cancer prevention
Potatoes contain folic acid, which plays a role in DNA synthesis and repair, so it prevents the formation of many types of cancer cells due to mutations in DNA. Fiber reduces the risk of colorectal cancer, while vitamin C and quercetin act as antioxidants to protect cells from free radical damage.
Once again, an ode to fiber: the fiber content in potatoes helps prevent constipation and promotes regular stools for a healthy digestive tract.
7. Weight control and nutrition
Dietary fiber is generally recognized as an important factor in weight control and loss. They act as “fillers” in the digestive system, increase satiety and reduce appetite, so you feel full longer and are less likely to consume more calories.
Potatoes are an excellent source of vitamin B6. It plays an important role in energy metabolism by breaking down carbohydrates and proteins into glucose and amino acids. These smaller compounds are easier to use for energy within the body.
Collagen is the skin’s support system. Vitamin C works as an antioxidant, preventing damage caused by the sun, pollution, and smoke. Vitamin C also helps reduce wrinkles and overall skin texture.
Research has shown that vitamin C can help reduce the severity and duration of a cold, as potatoes, again, contain vitamin C.
How to use
The benefits of potatoes depend on how and with what to cook it. Butter, sour cream, mayonnaise add a large amount of calories to it, but the potato itself is low in calories.
Potatoes got a bad reputation “thanks” to fast food: french fries are not a healthy dish. Frying in large amounts of oil, salt and additives makes a healthy product harmful. But there are many easy ways to include potatoes in a healthy diet. Moreover, there are many varieties of potatoes, each of which has its own beneficial properties and taste.
Here are some ideas:
– Baking: use reddish starchy potatoes.
– Frying: fry golden potatoes in a little ghee or olive oil.
– Boiling: Boil red or new potatoes in water. Such potatoes can be added to the salad, as they will not lose their shape and will not fall apart.
To benefit your body from potatoes, give up a lot of butter and store-bought sauce. Potatoes are best served with herbs, fresh or cooked vegetables, and a homemade sauce such as tomato sauce.
However, potatoes contain a large amount of carbohydrates, but this does not mean that they should be discarded. Remember that measure is our friend. And potatoes too!