As one of the main sources of carbohydrates, potato (Solanum tuberosum) also has many health benefits. Potatoes have a lot of nutrients. One of them are potassium, vitamin C. Potatoes also contain several other vitamins such as vitamin B6, which plays a role in the synthesis and metabolism of proteins. Vitamin B6 also plays a role in the metabolism of energy derived from carbohydrates.
But in addition some of the benefits above, potatoes also contain solanine, sort of substance which when entered into the body will cause nausea, abdominal pain, vomiting, diarrhea, and headache. Clean potatoes before further processed and cooked with high heat is a step that can be done to clear the contents of solanine
There are three types of potatoes, that is yellow potatoes, white potatoes, and red potatoes. This classification based on skin color and flesh level. Potato has yellow skin and yellow flesh tubers, white potato tubers have white skin and flesh, and red potatoes have red color and yellow flesh. But the three types of potatoes, the most preferred type is yellow potato because it has a pleasant taste, savory, and tender.
Potato is a principal food in Europe, despite early comes from South America. potatoes can be cooked in many different ways: fried, boiled, grilled, served with meat and vegetables, or as a cake mix.
Nutrition Fact Of Potatoes
Potatoes are very good natural sources of both soluble and insoluble fiber that good for digestion. Potatoes contain vitamins and minerals, as well as all kinds of phytochemicals, such as carotenoids and polyphenols. Sized potatoes 150 g (5.3 oz) potato with the skin, giving 27 mg of vitamin C (45% of the Daily Value), 620 mg of potassium (18%), 0.2 mg vitamin B6 (10%) and tracking how thiamin, riboflavin , folate, niacin, magnesium, phosphorus, iron, and zinc. Fiber contents of potato with skin (2 g) is equivalent to a lot of whole wheat bread, pasta, and cereals.
| Nutritional value per 100 g based on USDA | |
|---|---|
| Energy | 321 kJ |
| Carbohydrates | 17.47 g |
| Starch | 15.44 g |
| Dietary fiber | 2.2 g |
| Fat | 0.1 g |
| Protein | 2 g |
| Water | 75 g |
| Thiamine | 0.08 mg |
| Riboflavin | 0.03 mg |
| Niacin | 1.05 mg |
| Pantothenic acid | 0.296 mg |
| Vitamin B6 | 0.295 mg |
| Folate | 16 μg |
| Vitamin C | 19.7 mg |
| Vitamin E | 0.01 mg |
| Vitamin K | 1.9 μg |
| Calcium | 12 mg |
| Iron | 0.78 mg |
| Magnesium | 23 mg |
| Manganese | 0.153 mg |
| Phosphorus | 57 mg |
| Potassium | 421 mg |
| Sodium | 6 mg |
| Zinc | 0.29 mg |
Health Benefits Of Potatoes
Potatoes Good for Weight gain
Potatoes are rich in carbohydrates and less protein. This makes the potato ideal food for those who want to gain weight. Vitamins are contained in the potatoes like vitamin C and B complex are also essential for the absorption of carbohydrates.
Facilitate the Digestive System
Because potatoes are rich in carbohydrates, making it easy to digest and facilitate digestion. This makes a good diet for patients, babies and those that are difficult to digest food but need energy.
For Skin Care
Vitamin-C, B-complex and minerals like potassium, magnesium phosphorus, and zinc is a good source for skin care. Pulp obtained from raw potatoes, mixed with honey, can also be applied as a paste to clean the wrinkles and other skin blemishes due to aging.
Improve Brain Function
Right brain function is highly dependent on the supply of oxygen, glucose, magnesium, some vitamin B complex and some hormones, such as amino acids and fatty acids such as omega-3 fatty acids. Potatoes meet almost all requirements mentioned above. In addition, certain other pregnant substance like zinc and phosphorus are good for the brain as well.
Anti Inflammation
Nutrition in potatoes such as vitamin C, vitamin B and potassium and are a good source to relieve inflammation, both internal and external such as inflammatory bowel and digestive system. Because it is soft and easily digested then make potato as a good diet for those who have wounds in the mouth.
Reduce Rheumatism
Some nutrients such as vitamins, calcium and magnesium in potatoes can help reduce rheumatism.
Good for the Heart
In addition to vitamins, minerals, and fiber, potatoes also contain substances called carotenoids that are beneficial for the health of the heart and other internal organs. But as a warning to those of you who suffer from obesity and diabetes is not recommended to consume potatoes because it contains carbohydrates and glucose.
Prevent Kidney Stones
Another benefit is to prevent kidney stones. For patients with kidney stones as much as possible to avoid high protein foods, particularly animal protein such as meat, fish, spinach, etc.. Potatoes are very rich in magnesium that can menjegah deposition of calcium (calcification) in the kidney and other tissues, thereby preventing the formation of kidney stones.
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