The benefits of potatoes lie in their ability to support individuals following a balanced, calorie-controlled diet, thanks to their rich content of essential vitamins and minerals.
Potatoes, also known as "batata" in the Levant region, are among the most widely consumed vegetables since ancient times.
Some cultures even relied on them as a primary food source.
Additionally, potatoes contribute to overall body health and digestive health.
Read on in this article on evercare to learn more about the benefits of potatoes and their key nutrients in detail.
The Nutritional Value of Potatoes
Potatoes are one of the most commonly used vegetables worldwide. They can be prepared as a main dish, included in various recipes, or used to make delicious salads.
They are also a rich source of vitamins and minerals, making them a healthy addition to a diet, especially for those aiming for weight loss.
This is due to their low-calorie count and high fiber and protein content, which fulfill a significant portion of the body's daily nutritional needs.
One large potato contains approximately 284 calories.
Per 100 grams of boiled or roasted potatoes, the nutritional value is as follows:
- Calories = 125 kcal
- Carbohydrates = 20.45 grams
- Fat = 4.24 grams
- Dietary Fiber = 1.4 grams
- Protein = 1.87 grams
- Magnesium = 24 mg
- Calcium = 5 mg
- Iron = 0.34 mg
- Phosphorus = 48 mg
- Potassium = 372 mg
- Vitamin C = 12.1 mg
- Vitamin B6 = 0.312 mg
- Folate = 9 mcg
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Types of Potatoes
Many believe potatoes are a single type, used in boiling, cooking, or preparing popular fried dishes.
However, potatoes come in various types, often depending on the region and their nutritional content.
Here are the most common types:
1. Russet Potatoes (Brown Potatoes):
These have reddish-brown skin and white flesh; they are long and cylindrical with rough, slightly grooved skin.
This type is ideal for cooking meals, frying, or preparing chips, as they are high in starch.
2. Yukon Gold (Yellow Potatoes):
These potatoes, also known as white potatoes, have yellow skin and a buttery taste, making them great for boiling or mashing.
3. Purple Potatoes:
Often used for roasting or cooking, these potatoes add a unique color to dishes due to their high antioxidant content.
4. Russet (Starchy) Potatoes:
These have higher starch content than other types, making them perfect for deep-frying and yielding a crispy texture.
5. Baby Potatoes (Petite Potatoes):
These small potatoes are commonly roasted or added to salads due to their small size and sweet flavor.
6. Waxy Potatoes:
Because of their low starch content, these potatoes maintain their shape after cooking.
They are ideal for salads or baked potato dishes.
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Benefits of Potatoes
Potatoes offer high nutritional value and support digestive health by regulating bowel movements.
They play a crucial role in boosting immunity and heart health.
Potatoes are also a good source of energy, especially when included in a healthy diet for weight loss.
Key benefits include:
- Heart Health:
Potatoes contain dietary fiber, vitamins, and minerals, particularly potassium, which promotes heart health and prevents severe diseases.
Additionally, they help regulate bad cholesterol levels, reducing the risk of atherosclerosis and heart attacks.
- Regulating Blood Pressure:
Potatoes can help manage blood pressure levels and dilate blood vessels due to their potassium content.
It's best to prepare them healthily without using trans fats.
- For Diabetic Patients:
Although potatoes are high in starch, they are relatively low in calories compared to other vegetables, making them suitable for diabetic patients when consumed in moderation.
Key benefits for diabetic patients include:
-
- Improved digestive health
- Balanced body fluids
- Enhanced nerve health
- Boosted immune system
- A healthy alternative to refined carbohydrates
- Bone Health:
Potatoes contain essential nutrients like iron, calcium, and phosphorus, which help maintain strong bones.
Zinc and iron also aid in producing natural collagen, reducing fracture risks.
- Weight Loss:
Potatoes can be included in weight-loss diets by cooking them healthily.
They provide a sense of fullness for extended periods, supporting dietary adherence without consuming excessive calories.
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Benefits of Potatoes for Children
Potatoes are suitable for young children, even those under one year, as boiled potatoes are easy to digest and swallow.
They promote immunity, enhance digestive health, and aid in growth and development.
Benefits of Boiled Potatoes
The way potatoes are cooked can affect their health benefits. Boiled potatoes provide the following advantages:
- Promote a feeling of fullness
- Have a relatively low glycemic index, making them suitable for diabetics
- Are low in calories, aiding weight loss
- Boost the immune system in children
- Serve as a good alternative to refined carbohydrates, benefiting athletes
- Improve digestion due to their fiber content, supporting colon health
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FAQs About Potato Benefits
What are the benefits of potatoes for the human body?
Potatoes enhance overall health, boost immunity, improve digestion, and provide significant amounts of natural dietary fiber.
Is there a green-colored potato?
Yes, improper storage can cause potatoes to develop a greenish skin, it's advisable to discard such potatoes, especially if they have a bitter taste.
