So French fries and cream loaded pureed potatoes aren’t precisely superfoods, but are spuds actually unhealthy? The carb-rich vegetable gets unfavorable criticism but it’s actually the way they are prepared that gives them their bad rap. However, potatoes in themselves are really more beneficial than you may suspect.
Only one medium white potato offers a huge amount of fiber—particularly in the skin!— which can help keep you full for quite a long time. The potassium found in spuds may likewise monitor circulatory strain levels. Potatoes contain a bunch of B vitamins that offer medical advantages as well. Match a steamed potato with your morning eggs for a solid hit of B6, niacin, and folate, which has been found to anticipate birth absconds in creating embryos.
It’s normal for individuals to conflate potatoes with “awful carbs,” however not at all like pasta and white bread, potatoes offer key supplements like iron and manganese, and in addition vitamin C. Far and away superior, a medium potato is just 160 calories, so as long as it’s arranged the correct way (think: simmered in the broiler with olive oil instead of pan-fried), it won’t wreck your good diet.
While potatoes aren’t precisely the new kale, they are veggies. Rather than requesting oily home fries at informal breakfast, cook potatoes at home so you to can control how they’re cooked. The uplifting news is there are huge amounts of thinned down adaptations of your most loved potato formulas, similar to these sweet potato flapjacks that are sufficiently crunchy and just produced using two bravo fixings. Concoct them at home for a sweet and appetizing side that is additionally high in cancer prevention agents.
10 Benefits of Potatoes
Benefit 1. Lower blood pressure
Potatoes are good sources of potassium, which helps lower and stabilize blood pressure. One medium potato with skin provides 18 percent of the recommended daily value of potassium.
Scientists at the Institute for Food Research have discovered that potatoes contain a compound called kukoamine, which are also associated with a reduced risk of high blood pressure.
2. Reduce cardiovascular disease risk
There are approximately 60 different kinds of phytochemicals found in potato. Many of these flavonoids help reduce the risk of cardiovascular disease by lowering the levels of bad LDL-cholesterol and keeping arteries free of fat.
The vitamin B-6 present in potatoes is also useful to protect against heart disease. Vitamin B-6 is capable of reducing the levels of a molecule called Homocysteine. High homocysteine levels are linked with a significantly increased risk of heart attack and stroke.
3. Maintain proper brain function
The high level of carbohydrates in potatoes may help in maintaining good levels of glucose in the blood, which is necessary for proper brain function. A 1995 study published in the American Journal of Clinical Nutrition found that slightly increases in glucose could help enhance learning and memory. Potassium, which encourages the widening of blood vessels, also helps ensure your brain gets enough blood supply.
4. Promote digestion
As the potato mostly contains carbohydrates, easy to digest and facilitate digestion. It is a good diet for patients, babies and those who difficult to digest hard foods but at the same time require energy. Potatoes also contain a significant amount of fiber that aids in proper digestion.
5. Protect against cancer
Some varieties of potatoes like red and russet potatoes contain high levels of flavonoid antioxidants, like carotene and zeaxanthin. These powerful antioxidants are known to help protect the body from harmful free radicals.
Recent studies have shown that a compound found in potatoes called quercetin, has anti-cancer and anti-tumor properties. Additionally, its rich fiber content also helps protect against colon cancer.
6. Skin care
Vitamin B-complex, vitamin C and some minerals, like potassium, magnesium, phosphorus, and zinc, found in potatoes are very beneficial for skin. The pulp obtained from crushed raw potatoes, mixed with honey can also be applied as a poultice for clearing wrinkles and other skin blemishes due to aging.
7. Relieve inflammation
The nutrients in potatoes, like vitamin B6, vitamin C, and manganese, can help relieve both internal and external inflammation. So, for those who suffer from chronic internal or external inflammation can reap the benefits as well. To ease any external inflammation, simply rub a raw potato on the affected area, including mouth ulcers.
8. Treat rheumatism
Raw potato juice is an excellent natural remedy for treating rheumatism. Drink one or two tablespoons of raw potato juice prepared by mashing raw potatoes in the morning before meal. This will help reduce toxicity and relieve rheumatism. Alternatively, boil skin of raw potato in water for 3-5 minutes until the concoction is reduced to nearly half the amount. After straining, drink this concentrate at least three to four times a day.
9. Maintain bone health
Potatoes are good sources of calcium, iron, phosphorous, manganese, and zinc, which all contribute to the building and maintaining of bone structure and strength.
10. Prevent kidney stones
Potatoes contain magnesium, which inhibits the accumulation or deposition of calcium in the kidney and other tissues, thereby helping to prevent kidney stones.
When buying potatoes, you should avoid the ones with green spots, sprouting, or any kind of bruising. When exposed to light, potatoes develop green spots, which contain a substance called solanine that is not only tastes bitter, but it is also poisonous. Sprouting indicates the potato is not fresh, and bruised potatoes rot easily. Storing potatoes in a cool, dark and dry place will help stop them sprouting.
Minimize Nutrition loss when cooking potatoes
Potatoes are rich in vitamin C. However, since we do not eat potatoes raw, most of the vitamin C is lost due to the heat of cooking. To minimize the nutrient loss, avoid peeling the skin of potatoes before cooking them. The outer shell provides a good protection against nutritional loss during the cooking process.
According to the Food and Agriculture Organization of the United Nations, boiling unpeeled potatoes results in losses of up to 30 percent of vitamin C, but boiling peeled potatoes can cause losses of up to 40 percent.
In the inclination for something much less difficult? Simply ahead and nosh on a heated potato today—and spare the wavy fries for an once in a while treat.