Potatoes aren’t often thought of as being nutritious. However, this all-purpose veggie has some interesting health and nutrition benefits. Even though chips and potato skins may be heavy in fat and calories, the lowly potato itself is fat and cholesterol free in addition to being low in sodium. Prepared the correct way, potatoes can make a delicious, satisfying and very healthy dish.
Potatoes Are Packed With Nutrients
Potatoes are a great source of a great many vitamins and minerals. One medium-sized baked potato (6.1 ounces or 173 grams), with the skin on, provides:
- Calories: 161
- Fat: 0.2 grams
- Protein: 4.3 grams
- Carbs: 36.6 grams
- Fibre: 3.8 grams
- Vitamin C: 28% of the RDI
- Vitamin B6: 27% of the RDI
- Potassium: 26% of the RDI
- Manganese: 19% of the RDI
- Magnesium: 12% of the RDI
- Phosphorus: 12% of the RDI
- Niacin: 12% of the RDI
- Folate: 12% of the RDI
The nutritious content of potatoes can vary dependent on the variety as well as how they are prepared. For example, frying potatoes packs on more calories and fat as opposed to baking them.
Also it’s important to note that the skin of the potatoes contains a great number of the vitamins and minerals. Peeling potatoes can significantly lower their nutritional content.
The Role Of Potatoes In Bone Health
The iron, phosphorous, calcium, magnesium and zinc that are found in potatoes all assist the body to build and maintain bone structure as well as strength.
Iron and zinc play very crucial roles in the making and maturation of collagen.
Phosphorus and calcium are both quite important in bone structure, however it is essential to balance the two minerals for correct bone mineralisation. Excess phosphorus and too little calcium result in bone loss and make a contribution to osteoporosis.
Digestive Health And The Role Potatoes Has To Play
The fibre that is found in potatoes is a special kind called “resistant starch”. This type of fibre has the health benefits of both soluble fibre and insoluble fibre and causes less gas as opposed to other types of fibre. You can increase the amount of resistant starch in potatoes by cooking them a day ahead of time and then cooling them in the fridge overnight. You are more than welcome to reheat them before you enjoy them with your dinner.
As with soluble fibre, the resistant starch in potatoes acts as a prebiotic – in other words, food for good bacteria in the large intestine which improves gut health. As with insoluble fibre, it can prevent or treat constipation as well as irritable bowel syndrome.
Benefits For Blood Pressure
A low sodium intake is crucial for maintaining a healthy blood pressure however increasing potassium intake may be equally as important. Potassium promotes vasodilation, in other words the widening of the blood vessels.
The NHANES (The National Health and Nutrition Examination Survey) has said that less than 2% of American adults meet the daily 4,700-milligram recommendation.
Potassium, calcium, and magnesium are all in the potatoes you can snack on when you play online casino games in Pakistan. With potatoes, you can lower blood pressure in a natural way, and live a healthier life.