Nutritional Value of Potato

Potatoes have become almost like the staple food in many parts of the world. Bake them, grill them, roast them, or just mash them and add to any recipe, they are surely going to offer a great treat. They are enjoyed in any form by almost every one.

However, most people eat them in the greasy form of chips and fries, which can cause fattening and lead to several health hazards. But this shapeless and ugly-looking tuber is not all that bad. It is the added fat, like butter and cream that is responsible for heart attacks and other side effects.

The potato, scientifically known as Solanum tuberosum, is fully loaded with lots of essential nutrients that can keep us away from cardiovascular diseases and cancer. This story will list down the nutritional value of potato.

Given table states the nutritional value for one raw, medium-sized potato, approximately about 213 grams in weight.

Nutrient           Nutritional
                            Value

Water                172.44 g

Calories                    113

Carbohydrates     33.8 g

Protein                  4.03 g

Fiber                        3.6 g

Sugars                  2.13 g

Saturated Fat     0.055 g

Mono-
unsaturated
Fat                           0.006 g

Nutrient              Nutritional 
                                Value
Poly-   
unsaturated
Fat                          0.092 g

Calcium                  21 mg

Magnesium            47 mg

Phosphorus           130 mg

Potassium             969 mg

Iron                        1.55 mg

Potatoes are one of the nutrient dense foods and offer numerous health benefits if consumed in the right form. Without the addition of butter, cheese, cream, and gravy, they are touted for being a low-fat, low-calorie, and high-fiber food, and also a great source of vitamins like vitamin C and B6, and minerals like potassium and iron.

Carbohydrates form a major part of this vegetable. As we all know, carbohydrates are easily digested by our body without much effort. Hence, it aids in digestion and is extremely beneficial for those patients who need energy, but find it difficult to digest food. It also contains some amount of dietary fibers, which help in the process of digestion.

This veggie is rich in vitamin C, which is a very good antioxidant and repairs the wear and tears of tissues. Potassium and vitamin B6 make it very effective against inflammation. It not only relieves internal inflammations, but is also effective in reducing mouth ulcers, external inflammation, or burns. Just smash it and apply it raw to the external burn, and it will help in healing it faster and reducing the pain.

This vegetable is extremely important in enhancing brain functions. The normal functioning of the brain depends on the supply of oxygen and glucose, along with certain vitamins and minerals. Since this tuber is high in carbohydrates, it maintains a healthy level of glucose and thus prevents brain fatigue. As it is rich in iron, the supply of oxygen is also maintained well.

Vitamin C along with minerals, like zinc, magnesium, and potassium are extremely important for healthy skin. This plant is rich in all the above, and hence, is effectively used for skin care. It is used for removal of scars, healing small cuts and burns, and curing pimples and dark spots on the skin. Scurvy, that is caused by the deficiency of vitamin C, can be prevented along with viral infections like cold.

Since the tuber is packed with carbohydrates and also contains small amounts of protein, it serves as an excellent diet for those who want to gain weight. Vitamin C and B-complex present in it help in the absorption of carbohydrates. However, it should be consumed in the right manner, i.e., without the fat rich garnishing.

Apart from these, it is also useful for common colds. Although there are many health benefits of this veggie, excess consumption may cause acidity and increase blood glucose levels. Hence, it becomes highly important to consume it in the right amount and in the right manner.

Disclaimer: This story is for informative purposes only, and should not be used as a replacement for expert medical advice.