Potato Nutrition Facts

Potato is a starchy root vegetable of Central American origin. This humble tuber is one of the most widely grown root crops, and one of the cheapest staple food ingredients consumed all over the world. Botanically, it belongs to perennial subspecies of Solanum tuberosum, in the Solanaceae family.

Potato plant grows about 12 to 18 inches in height and bears many tubers underground. The tubers usually have round to oval to oblong shape but vary widely in size. Internally, its flesh features cream-white, rose red, or russet color depending upon the variety with moist, crunchy texture and once baked, becomes soft and has unique buttery "potato" flavor.

Health benefits of Potato

• Potatoes are one of the finest sources of starch, vitamins, minerals and dietary fiber. 100 g provides 70 calories. They carry little fat (just 0.1 g per100 g) and no cholesterol.
• They are excellent natural sources of both soluble and insoluble fiber. The dietary fiber in them increases the bulk of the bowel motions. Thus, it helps prevent constipation, decrease absorption of dietary cholesterol and thereby, lower plasma LDL cholesterol. Additionally, its rich fiber content also helps protect from colon polyps and cancer.
• The fiber content aids in slow digestion starch and absorption of simple sugars in the gut. It thus helps in keeping blood sugar levels within the normal range and avoid wide fluctuations. For the same reason, the potato considered as a reliable source of carbohydrates even in people with diabetes.
• The tubers are one of the richest sources of the B-complex group of vitamins such as pyridoxine (vitamin B6), thiamin, niacin, pantothenic acid, and folates.
• Fresh potato along with its skin is one of a good source of antioxidant vitamin, vitamin-C. 100 g of fresh tuber provides 11.4 mg or 20% of daily required levels of this vitamin. Regular consumption of foods rich in vitamin-C helps the human body develop resistance against infectious agents and scavenge harmful, pro-inflammatory free radicals.
• They also contain adequate amounts of many essential minerals like Iron, manganese, magnesium, phosphorous, copper and potassium.
• Red and russet potatoes contain good amount vitamin A, and antioxidant flavonoids like carotenes and zeaxanthins.
• Recent studies at Agricultural research service (by plant genetics scientist Roy Navarre) suggests that flavonoid antioxidant, quercetin present in potatoes has anti-cancer and cardio-protective properties.

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Author: nutrition-and-you