0 Health Benefits of Potatoes

Health Benefits of Potatoes

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Health Benefits of Potatoes

Although they are often associated with Ireland, Potatoes are native to the Andes Mountains and were first cultivated by Peruvian Indians at least 4,000 years ago. Spanish explorers introduced potatoes to Europe in the 1500s, where they became a staple food source for the poor. Potatoes are now cultivated largest and most economically important vegetable crop. For most Americans, potatoes are a major component of the diet, usually in processed forms that are high in fat and salt.

There are many varieties of potato, but YAMS and SWEET POTATOES are not among them. The white potato is not even related to these. instead, its a member of the nightshade family and is related to peppers and tomatoes.
Potatoes are surprisingly nutritious and low in calories. When eaten with the skin, they are high in complex carbohydrates and fiber,. One medium size baked potato( With the skin) provides 25 mg of vitamin C, which is more than 40% of the adult Recommended Dietary Allowance (RDA), along with 20% of the RDA of vitamins B6, 10% of the RDA of Niacin, Iron, and magnesium  840 mg of potassium, and a moderate amount of Zinc.
The Flavor and nutritional content of a potato varies according to how it is prepared. Many people think potatoes are fattening, but this is true only when they fried or served with butter and rich sauce. A medium size baked or boiled potato has between 60 and 100 calories a small amount of protein, and almost no fat. The same potato turned into potato chips has 450 to 500 calories and up to 35 g of fat, 4 ounces of french fries contain about 300 calories and 15 to 20 g of fat. A cup of mashed potatoes with milk provides about 130 calories, compared to 355 calories in a cup of scalloped and Au gratin potatoes. French fries and other processed potatoes are almost always high in salt.

Health Benefits of Potatoes

When preparing potatoes, it is best, "not to removed the skin because most of the nutrients are near the surface instead, scrub them under water with a vegetables brush". If you do peel them try to remove as thin a layer as possible. "Once sliced or peeled, raw potatoes will discolor when exposed to oxygen, so cook them immediately or place them in water with vinegar or lemon Juice added". Baking, steaming or microwaving preserves the maximum amount of nutrients. Pierce a potatos skin with fork before baking or microwaving to avoid having it explode. If you boil potatoes, leave the skin on use as little water as possible, and cook in a covered pot. Some nutrients, particularly vitamin C, are lost in the water during boiling. To Salvage some of the lost nutrients, you can add the potato water to soups or strew, or use it to make bagels.
When buying potatoes, look for firm ones with few eyes and no black spots. Avoid those with a green tint to the skin, and remove any sprouts, they will taste bitter and may contain solanine, a toxic substance that can cause diarrhea, cramps, and fatigue. 
Store potatoes in a dark, cool place, but not in the refrigerator. temperatures below 45 F convert the starch to sugar, giving the potatoes a strange taste. Dont store potatoes and onions together, the acids in onions aid the decomposition of potatoes, and Vice Versa. 

Health Benefits of Potatoes

BENEFITS:

• A good source of vitamin C and B6 and potassium and other minerals 
• An inexpensive, filling, and nutritious starchy food. 
• Their flavors complements most foods.

DRAWBACKS:

• Often prepared with fat and sodium.
• Green and sprouted potatoes may contain solanine, a poisonous substance.