THE NUTRITIONAL VALUE OF POTATOES
1. Although potatoes are a staple food in most European diets, they can be overlooked for their nutritional value. Potatoes dishes have many nutritional differences, depending on how they’re cooked. This may impact how consumers perceive potato foods. Potatoes are unique because they combine the best of both starchy and vegetable foods.
In the 16th century, potatoes were first imported from South America. It took 150 years for potatoes to become one of Europe’s most important staple foods crops.
2 .Potatoes can be boiled or baked and are almost fat-free. The main energy-providing data-placement=”bottom” data-toggle=”tooltip” title=”>nutrient in potatoes is a carbohydrate, in the form of data-placement=”bottom” data-toggle=”tooltip” title=”>starch. Carbohydrates should provide at least half of your daily energy needs. You will also get a lot of micronutrients from potatoes. This is a benefit of carbohydrates coming from potatoes. A 180g portion of boiled potatoes contains about 3g protein . This is less than 10% of what an adult needs, but potatoes can be a good source of the amino acids tryptophan or lysine. Potatoes are also a great source of protein. They can be combined with eggs or milk to produce high-quality protein. Potatoes provide fiber which helps with digestion and gives you a feeling of fullness. About 3 grams of fiber is found in a 180g serving of boiled potatoes. This is more than 10% more than the daily recommended intake of 25 grams.
3 Some people prefer the more flavorful option of cooking potatoes with their skins removed. Discolored or marked skins should not be eaten. If there are green patches, it is a sign that the body has higher levels of solanine and glycoalkaloids. This can lead to health problems. This is a small amount of starch found in potatoes that resist digestion. It’s commonly seen in potato salads or when potatoes are reheated after being cooked.
4. Potatoes provide a reliable source of vitamin C. A medium-boiled potato (180g) has about 10 mg. This is approximately one-eighth of the adult daily requirement. New potatoes have a much higher level of vitamin C than old potatoes. A typical serving of potatoes contains approximately 25% of the adult vitamin C requirement. Vitamin C is sensitive to heat and can be reduced to some extent by cooking. However, sufficient vitamin C can still be found in cooked potatoes to provide a valuable source of this nutrient. Vitamin C is essential for healthy skin, teeth, and gums. It also aids in the absorption and maintenance of iron in plant foods. Furthermore, vitamin C acts as a data-placement=”bottom” data-toggle=”tooltip” title=”>antioxidant in the body, and some potatoes with yellow, orange, or purple flesh, specifically also sweet potatoes, contain significant amounts of other antioxidants such as carotenes or flavonoids.
Potatoes are a good source of several B vitamins. One-sixth of the daily adult requirements for vitamins B 1, B 6, and folate is found in a medium serving of boiled potatoes, 180g. These vitamins belong to the B group and have many functions within the body, including essential components of the metabolism and maintenance of healthy skin and nerve systems. Folate is needed for data-placement=”bottom” data-toggle=”tooltip” title=”>cell growth and development, which is why ensuring adequate intakes before and during pregnancy is especially important. Folate is also essential for the data-placement=”bottom” data-toggle=”tooltip” title=”>production of red blood cells.
5. Potassium is a major source in potatoes, but they also have small amounts of iron and magnesium. Potassium plays many roles in the body, including muscle contraction and transmission of nerve impulses, and regulation of blood pressure. Because potatoes contain potassium in a comparable amount to most fruits and vegetables per unit of weight, they are a reliable and important food source for this nutrient. One-tenth of the daily requirements of iron and magnesium can be found in a medium-sized portion of 180g of potatoes.
Natural potato salt levels are low, with potatoes containing almost no sodium (which is combined with chloride to make salt). Public health advice is to be careful not to consume too much salt because of a data-placement=”bottom” data-toggle=”tooltip” title=”>association between sodium intake and the data-placement=”bottom” data-toggle=”tooltip” title=”>risk of high blood pressure (hypertension). While potatoes are low in sodium, other starchy foods have significantly more potassium than potatoes. Potatoes are a good choice for those trying to lower their blood pressure because they have high levels of potassium and low sodium. When preparing food, it is important to avoid adding too many salty sauces and condiments.
Potatoes may be a good option for those trying to lose weight or prevent weight gain. A medium serving of boiled peel potatoes (180g) has 140 calories. This is less than the energy in the same amount of pasta (286 calories) and rice (248 calories). But, those who are looking to lose weight should be aware that potatoes that have been deep-fried may contain twice or three times the energy of potatoes baked or boiled.
Another “good news” is that potatoes are high in satiety, which can help people who want to avoid weight gain. Because the data-placement=”bottom” data-toggle=”tooltip” title=”>energy density, i.e., The calories per gram of food of boiled or baked potato is low, so eating a lot of them doesn’t equate to an excessive calorie intake (approximately 14 kcal for a small portion). It can make you feel full and not overeat energy-wise. A study on the satiety effects of different foods revealed that potatoes had three times the satisfaction rating than white bread.
The nutritional content of potato meals can vary due to the many ways they are prepared. The temperature and cooking time will affect the number of nutrients lost during cooking. When potatoes are boiled, water-soluble vitamins and minerals like B vitamins, vitamin D, and potassium leech from them into the cooking water. These nutrient losses are greatly reduced by boiling potatoes with their skins intact (although they can be removed after cooking). Also, there is a possibility of losing nutrients in storage. It is recommended that potatoes be kept in cool, dry, dark, and controlled temperatures. You should not store potatoes below 4°C. This can increase the formation of acrylamide in frying.
6. Potatoes with green patches or sprouts should be removed and carefully peeled. Even though potatoes have a low-fat content, potatoes can be high in calories if they are prepared with fat. For example, e.g., Deep-fried potatoes and gratins with full-fat cream cheese and cheese .A very small number of people are not able to tolerate data-placement=”bottom” data-toggle=”tooltip” title=”>gluten, which is a protein found in wheat and rye. Potatoes are an important food for people who have to eat gluten-free foods, such as bread, pasta, and most breakfast cereals. People who are allergic to gluten or have other concerns about eating wheat can enjoy potatoes.