Potatoes are becoming very popular now as days due to chips and fries. Using potato companies are also coming up with new type of packaged food as it’s very cheap to grow. Potatoes are the famous root vegetable. They are versatile and have underground tuber growing on the roots of the Solanum tuberosum plant. Relatively cheap, easy growing and loaded with multiple nutrients. Cultivated in colder climates or seasons worldwide. We considered potatoes as roots because they typically grow or develop in the ground.
Let’s find out few nutritional facts and health benefits of this root vegetable.
Nutrition Facts about Potatoes
Cooked potatoes are a healthy source of several essential vitamins and minerals, like potassium, healthy dietary fiber and vitamin C.
Besides having healthy water content when fresh, they are mainly made of carbohydrates and consist of moderate amounts of protein without fats. The nutrients in one cup (100 g) of boiled potatoes without salt;
- Calories: 88
- Protein: 2g
- Water: 70%
- Sugar: 0.8 g
- Fiber: 1.7 g
- Fat: 0.2 g
- Carbs: 20 grams
In addition to Nutrition facts let find out few Health Benefits of Potatoes
1. Contain Antioxidants
Potatoes are high in compounds such as flavonoids, carotenoids or phenolic acids. These compounds function as antioxidants in your body. They neutralize potentially toxic molecules called free radicals. These poisonous compounds when accumulate, they can maximize the risk of chronic health conditions such as heart disease, type-2 diabetes and cancer.
According to a recent study, the antioxidants found in potatoes can inhibit the growth or development of liver and colon cancer cells. The colored potatoes such as purple potatoes may have 4 to 5 times more antioxidants than white potatoes. So, colored potatoes are more effective in neutralizing toxic molecules or free radicals.
2. Heart health
Potatoes have many nutrients like potassium, vitamin C, and vitamin B6. Besides these nutrients, it has a low level of cholesterol that improves heart health. Potatoes consist of a healthy amount of fiber. Fiber helps in lowering the total quantity of cholesterol in the blood, so reducing the risk of heart disorder.
There is a link to higher consumption of potassium and reduced consumption of sodium to decrease the risk of all-cause mortality and heart disorder. So, if you want to improve your heart health, then you should add potatoes in your diet in various forms like boiled in salt.
Choline is a significant and versatile nutrient that is found in this root vegetable. It helps your muscles in movement, mood, learning, or memory. It also helps in;
- Regulating the structure of cellular membranes
- Transmitting nerve impulses
- The absorption of fat
- Early brain-development
One medium-sized potato consists of 58 mg of choline. Adult males require 540 mg, and females 420 mg a day.
Potatoes consist of folate that plays a vital role in DNA formation and repair, and thus it stops or prevents certain kinds of cancer cells from producing because of mutations in the DNA. Fiber consumption from fruits and vegetables such as potatoes are linked to a reduced risk of colorectal cancer. Vitamin C also acts as antioxidants, saving cells from damage from toxic substances or free radicals.
5. Digestion and regularity
Potatoes also play an essential role in improving digestion and regularity. The fibre content in them helps stop constipation and improve regularity for a healthy digestive tract.
6. Weight management and satiety
Dietary fiber is a triggering factor in weight management and weight-loss. They function as “bulking agents” in the digestive system. They promote satiety and minimize appetite; thus, an individual feels fuller for longer and is less likely to take more calories.
Potatoes are starchy, enlarged modified stems known as tubers that develop on short-branches known as stolon’s from the reduced portions of potato plants.
Finally, we can answer the question Is potato Vegetable ? – yes. Based on above nutrition facts and health benefits we can consider potato as a vegetable. (Just because we are putting it under vegetable category does not mean you start eating lot of potato’s everyday. You should always eat in moderation). Eating too much of fried potato or French fries won’t consider as eating heathy vegetable and it might give you some health problems too.