Oh, those poor potatoes. Often maligned by nutritional experts and left forgotten by consumers; however, the average American eats up to 130 pounds of potatoes yearly. Potatoes are more than just an everyday cheap starch and carbohydrate. They may not be coloured as brightly as others on the vegetable spectrum, but they come in all sizes, types, and regional varieties.
The 'simple spud' is packed with nutrients and considered a low-calorie option for those who must diet. Easy to find in grocery stores, and a staple of many homes in North America, the potato is a versatile though forgotten super food.
Here are ten benefits of potatoes, which may make you reach for one as a snack or meal item.
The 'simple spud' is packed with nutrients and considered a low-calorie option for those who must diet. Easy to find in grocery stores, and a staple of many homes in North America, the potato is a versatile though forgotten super food.
Here are ten benefits of potatoes, which may make you reach for one as a snack or meal item.
1. Fibre
/ 123RF.com
Did you know that potatoes have lots of beneficial fibre? Half of a potato's fibre is soluble while the other half is insoluble. For human digestion, having a combination of fibre can help keep things working nicely inside your intestinal tract - as an added benefit, fibre helps to keep you feeling full. The mixture of fibre is also great for lowering cholesterol. How much fibre a potato has depends upon size, a large baked potato in its skin has almost 7 grams of fibre. This is 28 percent of your daily nutritional need.2. Phytochemicals
A long name with big gains, an average medium potato contains up to 60 different types of phytochemicals, including flavonoids.
/ 123RF.com
Kukoamine and quercetin are two flavonoids which help to lower blood pressure. Overall, the benefits of flavonoids can be seen in heart health, respiratory repairs, and new research suggests that flavonoids can help to prevent cancer. In nutritional terms, 100 to 675 milligrams of phytochemicals can be found per 100 grams of potato.3. Vitamins
Tired of taking your daily multivitamin? Potatoes are a good source of vitamin c (45% of the daily value); folic acid; potassium (620 mg); B6 (10% of the daily value); thiamin; riboflavin; folate; magnesium; phosphorous; iron; zinc; antioxidants such as carotenoids and anthocyanins.
/ 123RF.com
A medium-sized potato contains 164 calories, 0.2 grams of fat, 0 cholesterol, 37 grams of carbohydrates, and 4.3 grams of protein. Don't let the word carbohydrate scare you - the potato has complex carbohydrates, which are considered the 'good' kind because they keep your body fueled up and running far longer than simple carbohydrates. Potatoes also have 2% of your daily calcium recommendations, 51% of vitamin C, 9% iron, 30% vitamin B-6, 12% magnesium, 25% of potassium. Additionally, potatoes are a good source of phosphorous, niacin, folate, choline and zinc. Don't like the pill? Have a potato (baked) instead.
4. Smooth Skin
With some of the vitamins and nutrients, the potato makes a good source for skin care. This time, you don't have to eat a potato to get the health benefits. Crushed raw potatoes mixed with honey and applied to the face can help remove toxins, wrinkles, and skin blemishes. 
/ 123RF.com
For the body to produce collagen, it needs vitamin C. This also acts as an antioxidant helping to prevent sun damage as well as damage from smoke and pollution. Vitamin C from the potato assists collagen with its job by helping to improve overall skin texture and smooth wrinkles. Potatoes can be juiced, and the liquid applied to the face. The potato juice can also be taken internally as a drink, both methods are said to give some improvement to a person's overall complexion.
5. Brain function
Along with the nutrients for positive health, the potato has many of the right vitamins and minerals as well as zinc and phosphorous, which help promote excellent brain functioning.
/ 123RF.com
Potatoes are a good source of choline, a nutrient which assists with learning and memory as well as muscle movement and sleep. Choline helps aid the transmission of nerve impulses in the body and is a building block for cellular membranes. 6. Inflammation Pain
/ 123RF.com
Pantothenic acid or vitamin B5, contained in potatoes, is another anti-inflammatory. It is often aken orally for conditions such as rheumatoid arthritis and osteoarthritis, skin disorders, wound healing, nerve pain, Parkinson's disease, premenstrual syndrome (PMS). Potatoes offer a nice, natural source of vitamin B5.7. Weight Loss That Lasts
On the Glycemic Index (GI), carbohydrates are rated from one to 100 by how quickly they are fully digested into basic glucose for the body. Pure glucose, of course, has a score of 100. Lower scores mean it takes longer for the food to be digested, and this results in feeling satisfied for a greater period of time after eating the food. Previously, potatoes scored high on the GI Index. New research would indicate that it's all in the preparation and product.
/ 123RF.com
A new type of potato known as the Vivaldi has 26% fewer carbs and 33% less calories than other more common varieties. Potatoes which are floury and get light and fluffy after cooking are heavy in starch, which translates into a high GI. By mashing these potatoes and adding skimmed milk or an olive oil based spread, the GI becomes a middle score. Waxy potatoes (new potatoes) start at a medium GI score. They have a lot of moisture content, which helps to reduce the amount of bloating in the body. Without added fat or frying, a potato can retain nutrients while being diet-appropriate.
8. Rehydrate Using a Potato
/ 123RF.com
The drawbacks of eating eight potatoes in one sitting would probably outweigh the benefits; however, it's good to know that eating a potato which is not fried or processed will be a valid source of water for the body.9. Fat, Sodium, and Gluten Free
/ 123RF.com
Sodium, while valuable in small amounts, can dangerously elevate blood pressure when consumed in larger amounts. 1,500 mg of sodium is recommended daily, while many people eat as much as 3,400 mg of sodium. Rest assured that there is no salt in potatoes. Gluten is found in wheat and other grains; some people appear to have a sensitivity to it. For those who are gluten-sensitive or gluten-intolerance, it can be difficult to find food choices without gluten. Behold another option - the potato!10. Potatoes Can Treat Minor Injuries
As far back as the Incas, people knew that for minor injuries and burns, there was no greater a salve than the potato. Potato peels work better for small burns than the usual post-burn dressing. A slice of raw potato can be rubbed on a burn (minor).
/ 123RF.com
Grated potato can also be left on the burn for about 15 minutes. It is the juice of the potato which does so much good. For people with sunburns, the potato is a great soothing agent either in a grated form as a poultice or as slices laid on the skin. Rashes and itches can also be calmed by the application of potato. See a doctor if appropriate, and remember potato can be soothing for eye issues. Sore eyes can be soothed with potato slices, and dark circles eliminated. Put the slices on the eyelids and leave on eyes for up to five minutes. To get rid of dark circles, apply twice a day. For a hot or cold compress, heat or freeze a potato and put it into a towel.
Conclusion
While many of the nutrients from the potato are contained within the skin, the inside part of the potato does an excellent job of retaining vitamins, minerals, and more when cooked in a health manner and served with low-fat, low-sugar and salt content sides. The potato is truly a versatile vegetable for any kitchen health-food arsenal. They may get a bad reputation from some uninformed sources, but in moderation, there is very little a potato can't do to help the mind and body stay healthy.For More Posts Go To Main Blog
0 comments:
Post a Comment