Potatoes: Nutrition & Health Benefits

Nutrient Content in Potatoes

Potatoes are a nutritious vegetable. They are nutrient-dense and provide a variety of vitamins, minerals, and other beneficial compounds. Here’s a breakdown of their nutrient content per 100gms of raw, peeled potato:

• Calories: 77kcal approx

• Carbohydrates: Around 17grams. Potatoes are primarily composed of carbohydrates, which provide a quick and efficient energy source. The complex carbs in potatoes are a good source of dietary fibre, aiding in digestion and maintaining steady blood sugar levels.

• Protein: About 2grams

• Fat: Less than 0.2grams

• Vitamins:

- Vitamin C: Potatoes provide about 19mg of Vitamin C per 100 grams. This vitamin is important for immune function and skin health.

- Vitamin B6: approx 0.3mg per 100 grams. It is essential for brain development and function.

- Vitamin B9 (Folate): About 15mg per 100 grams. This is important for cell division and growth.

• Minerals:

- Potassium: Around 425mg per 100 grams. This is a key electrolyte that helps regulate blood pressure and muscle function.

- Magnesium: About 23mg per 100 grams. Important for muscle function and energy production.

- Phosphorus: Approx 57mg per 100 grams. Essential for bone health amd energy metabolism.

- Manganese: Around 0.1mg per 100 grams. It is necessary for antioxidant defense and metabolism.

Health Benefits of Potatoes

Here are some of the health benefits of potatoes —

• Fibre:

Potatoes contain a good amount of fibre, which keeps you full for a longer time and stops hunger cravings. This can actually aid in weight loss.

• Digestive Health:

Potatoes can improve digestive health. They contain resistant starch that acts as a probiotic and is helpful for the gut bacteria present in your stomach. This helps prevent constipation and irritable bowel syndrome (IBS).

• Antioxidants:

Potatoes have antioxidants that fight free radicals. Antioxidants also decrease the risk of cardiovascular diseases and cancer.

• Reduces Hypertension:

Potato skin contains potassium and magnesium, which balance excess sodium in the blood. Excess sodium is the primary cause of increasing blood pressure.

• Blood Sugar Control:

Contrary to popular belief, potatoes may actually help to reduce blood sugar levels.

• Gluten-free:

Potatoes are naturally gluten-free. If you have celiac disease or you have gluten sensitivity, you should include potatoes in your daily diet. They are a healthy source of nutrients in a gluten-free diet.

• Improves Brain Health:

Potatoes contain vitamin B6, which helps to improve brain health.

• Bone Health:

Potatoes contain magnesium and phosphorous that strengthen bones.