Potato nutrition

 Potato 

This article is for potato lovers. As we all know, it is one of the most famous vegetables and it is grown underground. It is a vegetable that is cultivated almost all over the world, and it is among the vegetables that are loved by young and old alike.

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This vegetable is very useful as it contains many nutrients. Various ingredients make this vegetable a balanced diet. 

A cup of cooked potatoes contains 161 calories and is rich in copper, vitamin B6, potassium, magnesium, vitamin C, phosphorus, vitamin B3, fiber, and pantothenic acid. In addition, one cup of cooked potatoes contains 29% carbohydrates and approximately 9 grammes of protein.

Table of content :

•  Is potatoes good for health? 
•  Nutrients in potatoes. 
•  Health benefits of potatoes. 
•  Which method of cooking potatoes is     correct? 
•  Side effects.

Is potato good for health? 

There is a misconception about potatoes that they cause obesity, so dieters are the first to stop eating them. Some fitness experts advise dieters to eat potatoes, which proves that it is a healthy food and not harmful to health.However, if it is consumed in excess, this vegetable can be harmful to health.

Nutrients in potatoes 

A 100-gram potato contains:

• protein: 1.6g 
• Fat: 1 g 
• Carbohydrate: 22.6g 
• Energy: 97g 
• Iron: 7mg 
• 17mg vitamin C
• Niacin: 12mg 
• Moisture: 75g 
• Roboflavon: 1 mg 
• Thiamin: 10mg 
• Keratin: 24mg

Health benefits of potatoes 

The potato has numerous health benefits. Some of these are listed below:

1:Improved sleep

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Potatoes contain a protein called tryptophan, which plays an important role in bringing good and restful sleep, due to which one does not face sleep problems.

 Along with this, potassium is also found in potatoes, which plays a very important role in relaxing the muscles of the body, which ultimately leads to restful sleep.

2: Antioxidant-rich.

This vegetable is rich in antioxidants like flavonoids, carotenoids, and phenolic acids.These antioxidants play an important role in limiting the activity of free radicals in the body. 

Remember that free radicals increase the risk of cancer, diabetes, and heart disease For example, according to a study, antioxidants found in potatoes inhibit the growth of cells that cause liver and colon cancer. Some research also shows that red potatoes contain more antioxidants than white potatoes.

Read more: 6 effective ways to burn belly fat 

3: Helps the digestive system

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The starch found in potatoes can play an important role in improving the digestive system. When this starch reaches the colon, it becomes food for the beneficial bacteria in the gut, which improves the digestive system. 

Also, the butyrate found in potatoes can reduce inflammation in the colon, strengthen the immune system of the colon, and reduce the risk of cancer. Butyrate is also useful against various intestinal diseases.

4: Improvement in blood pressure:

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Potatoes are very useful for keeping blood pressure normal, but this does not mean that you should start consuming fast foods and chips containing potatoes frequently.Potatoes can keep blood pressure normal if eaten well cooked or boiled. This vegetable is also very useful for hypertensive patients as it balances sodium levels in the body.

 This vegetable contains chemicals like chlorogenic acid, which help in reducing high blood pressure.

5: Better heart health

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Do potatoes not contain any cholesterol at all? 

If they are cooked with cholesterol-rich foods, then they can cause cholesterol. For example, if they are made into chips in cholesterol-rich oil, they will prove to be harmful rather than beneficial. On the contrary, if potatoes are boiled, they can play a very important role in improving the health of the heart. 

This vegetable contains minerals and vitamins such as fiber, vitamin B6, C, and potassium, which are good for the heart. Very beneficial to one's health.

6: Enhances bone strength

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Potatoes are rich in phosphorus and calcium, which increase bone strength. 

The zinc, iron, magnesium, phosphorus, and calcium in this vegetable work together to improve bone structure and strengthen them, while iron and zinc play an important role in building collagen.

7: Remove dark circles under the eyes

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Often times, not getting enough sleep or using the laptop too much can cause dark circles around the eyes, which can be quite difficult to get rid of. Cut potatoes into big round pieces and keep them on your eyes for twenty minutes, washing your face after twenty minutes. 

By following this method for some time, there will be a clear reduction in the eye circles.

8: Improve mental health 

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The alpha-lipoic acid in potatoes improves mental health, while doctors also believe that people suffering from Alzheimer's disease should consume more potatoes.

9: Radiant skin

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Vitamin C present in potatoes is considered useful for improving the skin. Using potatoes improves dry skin, while applying them to the face can also eliminate wrinkles.

Which method of cooking potatoes is correct?

The potato fulfils the needs of the human body. However, there is some disagreement about the role of potatoes in heart diseases and other diseases, including obesity. Scientists have explained that it depends on the cooking of the potato. The way it is cooked adds calories to it. 

Fried potatoes have more calories, while roasted potatoes are more beneficial to eat. 

The Benefits of Roasted Potatoes:

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Heat is used to roast potatoes, whether in a traditional gas or electric oven. This method does not use any oil or anything that adds calories to the potato.So, roasted potatoes are best for health.

Side effects

Potatoes are generally said to have a high glycemic index. This means it raises blood sugar levels very quickly. Eating potatoes is not suitable for diabetic patients. It is better to avoid eating them.

Excessive consumption of potatoes is harmful to health, but if consumed in moderation, it is a very healthy vegetable that contains a large amount of fibre along with vitamins. 

If you peel, the fibre is lost from the potato, so it is more beneficial to eat the potato with the peel. 

Eating potatoes by baking, boiling, or steaming does not increase the calories, etc in the potato and its nutritional value is also maintained.

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