Potatoes are a delicious vegetable that people love and consume in large quantities. Easy to grow and rich in nutrients, it is highly preferred and can be consumed in many different ways. Potatoes provide health benefits through the vitamins, minerals, fiber and phytochemicals it contains.
Potatoes, with its fiber content, prolongs the satiety period and helps to lose weight. In addition, fiber can help prevent heart disease by keeping cholesterol and blood sugar levels under control.
What are the Health Benefits of Potatoes?
Potatoes contain antioxidants that prevent diseases and vitamins that help the body function. The health benefits of potatoes grown and consumed in many different countries around the world can be listed as follows:
Protects the Digestive System: The fibers in its content are more soluble than the fiber properties in different vegetables. In addition, these fibers act as probiotics that are beneficial to the intestines. It can be beneficial for digestive health, constipation and preventing irritable bowel syndrome.
Disease Preventive: It is a vegetable that is strong in antioxidants. It protects the cells in the body against disease. When consumed regularly, it reduces the risk of disease.
Balances Blood Pressure: Rich in potassium source, the vegetable balances blood pressure and protects heart health. It can also help reduce the risk of stroke.
Protects Bone Health: Its iron, phosphorus, calcium, magnesium and zinc help the body build and maintain bone structure.
Protects Heart Health: It protects heart health and reduces the risk of heart disease with its properties such as fiber, potassium, vitamin C and vitamin B6.
Has Healing Properties: Choline found in potatoes can have an anti-inflammatory effect in the body, helping to heal quickly in case of an infection or irritation. Choline can also provide benefits such as maintaining cell structure in the body and ensuring the transmission of nerve impulses.
Protects Against Cancer Risk: The folate it contains plays a role in DNA synthesis and repair. Therefore, it prevents the formation of many types of cancer cells due to mutations in DNA and protects against cancer risk.
Provides Weight Management and Satiety: Dietary fibers are generally recognized as important factors in weight management and weight loss. They function as "bulking agents" in the digestive system. They increase satiety and reduce appetite, so that a person feels full longer and is less likely to consume more calories.
Contributes to Metabolism: It contributes to energy metabolism with its vitamin B6 content.
Supports Skin Health: Collagen is the support system of the skin. Vitamin C acts as an antioxidant to help prevent skin damage. Vitamin C also helps collagen smooth wrinkles and improve overall skin texture.
What is the Nutritional Value of Potatoes?
The nutrients found in potatoes can provide many of the vitamins and minerals the body needs daily. However, this is directly proportional to cooking potatoes in a healthy way and consuming them correctly. Some of the nutrients are as follows:
- Protein
- Fiber
- Calcium
- Iron
- Magnesium
- Zinc
- Potassium
- Vitamin C
- Quercetin
- Vitamin B6
- Niacin
One medium potato contains the following:
Calories: 161
Protein 4.3 grams
Fat: 0.2 grams
Carbohydrate 37 grams
Fiber: 3.8 grams
Sugar 2 grams
How should potatoes be consumed?
In terms of the health benefits of potatoes, it is important to consume them correctly first. The cooking method plays an important role in terms of consumption. It can be consumed in many healthy ways such as steamed, baked or cooked. Due to its starch content, it can raise blood sugar levels if not consumed correctly. Therefore, it should be consumed in moderation.
Since some mineral properties may decrease during boiling or boiling, care should be taken not to boil for a long time. It is important not to peel the skins during the boiling process and to peel the skins after the process is over. In addition, vitamin C loses most of its properties with the frying process. For this reason, frying types should be avoided in terms of health.
If sprouting is seen on the surface, it should not be consumed. This indicates that starch has turned into sugar. It is a condition that can lead to cancer. For this reason, such vegetables should be stored away from daylight and in cool environments.
What are the Harms of Potatoes?
As with every food and food, potatoes should be consumed in moderation. When consumed too much as fried or chips, it can increase the risk of obesity and lead to diseases such as cardiovascular and diabetes. Consuming it in fried form reduces its nutritional value and can cause many health problems. If consumed excessively, it can raise blood sugar levels and lead to serious risks for people with diabetes.