Potatoes are the most popular vegetable because of its nutritional value and ease of cooking.
- Eating potatoes ensure good supply of water and ions in your body.
- Its rich in potassium, vitamin c, phosphorus, calcium and iron.
- Eating the skin of the potatoes is always beneficial.
- Potato looks very big in size, but water accounts for about 70-80 percent of the weight of a potato.
The potato contains vitamins and minerals, as well as an assortment of phytochemicals, such as carotenoids and polyphenols. A medium-size 150 g (5.3 oz) potato with the skin provides 27 mg of vitamin C (45% of the Daily Value (DV)), 620 mg of potassium (18% of DV), 0.2 mg vitamin B6 (10% of DV) and trace amounts of thiamin, riboflavin, folate, niacin, magnesium, phosphorus, iron, and zinc. The fiber content of a potato with skin (2 g) is equivalent to that of many whole grain breads, pastas, and cereals.
In terms of nutrition, the potato is best known for its carbohydrate content (approximately 26 grams in a medium potato). The predominant form of this carbohydrate is starch. A small but significant portion of this starch is resistant to digestion by enzymes in the stomach and small intestine, and so reaches the large intestine essentially intact. This resistant starch is considered to have similar physiological effects and health benefits as fiber: It provides bulk, offers protection against colon cancer, improves glucose tolerance and insulin sensitivity, lowers plasma cholesterol and triglyceride concentrations, increases satiety, and possibly even reduces fat storage. The amount of resistant starch in potatoes depends much on preparation methods. Cooking and then cooling potatoes significantly increased resistant starch. For example, cooked potato starch contains about 7% resistant starch, which increases to about 13% upon cooling.
100 gms of potatoes provides 77 calories. Carbohydrates 19g
Fat0.1g, protein 2g, water 75g, starch 15g, Vitamins B6 0.25mg, Vitamin C 20mg.
A potato contains Iron, magnesium, potassium, sodium.
Health tips for Potatoes
As you can see, there is no fat in potatoes. So the belief that you become fat by eating potatoes is a misconception. Of course if your potato servings contain large quantities of butter, or if you can’t keep away from those high-in-fat-and-cholesterol French fries, you are bound to become overweight.