Potato is a power booster – an excellent source of nutrients and antioxidants. However, over-eating the same may also pose risks to your health. Thus, eating potatoes must be regulated to reap the health benefits it offers.
Today, potato is the most cultivated crop in the United States. Also, it is the fourth most consumed vegetable crop worldwide – ahead were rice, wheat, and corn.
The popularity of potato may be attributed to its versatility to create the world’s most favorite snacks – potato chips, French fries, hash browns – and dishes.
Naturally, potatoes are packed with nutrients and health benefits: they are low in sodium and cholesterol-free. Also, being rich in vitamin C and antioxidants, potatoes promote overall health condition. Yet, there are instances where once must take precaution with one’s potato consumption. In this article, we will be looking at the nutrition fact about potatoes.
Origin of Potatoes
Records show that the cultivation of potatoes started around 8,000 B.C. and was spearheaded by the Inca Indians. Later, this vegetable crop was discovered by the Spaniards – when they colonized Peru. Consequently, it was introduced to Europe and the rest is now history.
Initially, potatoes are consumed fresh – wash them a bit and bite. Yet, around 1950s, processed potato products were introduced. Among them, French fries sits at the pinnacle of potatoes.
Today, an average American consumes an approximate 68 kilograms (or 149.6 lbs) of potatoes a year: 50% of which are frozen potatoes, 28% fresh potatoes, 8.5% potato chips, and 11% dehydrated potato products.
Nutrients in One Potato
Potato is a power-boosting crop: a low-calorie food and an excellent source of nutrients.
According to Nutrition Data, potatoes have an excellent Amino Acid Score of 109. In other words, it contains more than all the essential amino acids needed for a balanced diet.
Also, one large potato (300 grams) are rich with the following nutrients:
- Carbohydrates: 63 g or 21 Percent DV
- Protein: 8 g or 15 Percent DV
- Vitamin C: 29 mg or 48 Percent DV
- Niacin: 4 mg or 21 Percent DV
- Vitamin B: 61 mg 46 Percent DV
- Folate: 84 mcg or 21 Percent DV
- Iron: 3 mg 18 Percent DV
- Magnesium: 84 mg or 21 Percent DV
- Phosphorus: 210 mg or 21% Percent DV
- Potassium: 1600 mg or 46 Percent DV
- Copper: 1 mg or 18 Percent DV
- Manganese: 1mg or 33 Percent DV
Beyond this list, a decent amount of the following nutrients can also be found in potatoes: thiamine, riboflavin, vitamin a, calcium, zinc, among others.
Packed with Antioxidants
Potatoes are also rich in antioxidants – chlorogenic acid, catechin, lutein, and glycoalkaloids – which helps the body fight oxidative stress. These compounds are responsible for several of potatoes’ beneficial health effects, particularly in promoting healthy skin condition.
Nutrition Fact about Potatoes
1. Controlled Blood Pressure & Healthy Heart
Potato consists of the nutrients and antioxidants – particularly potassium and chlorogenic acid – needed to lower blood pressure.
Thus, proper consumption of potatoes reduces the risk of hypertension – a detrimental condition caused by high blood pressure – which may lead to various heart-related diseases.
2. Better Weight Management
Potato is a carb-rich food that provides a longer filling experience. Since, the feeling of being full results to less food intake, eating potatoes may then potentially lead to effective weight management, which is not a well-known nutrition fact about potatoes.
3. Fueled Performance
Also, potatoes contain a high amount of nutrients – carbohydrates (63.2 g), potassium (1600 mcg), and energy (278 calories), among others – needed to reach an optimized condition.
Many athletes use potato regimen during training. Such a diet is linked to better performance – sharper mind and stronger body.
Furthermore, potato is a very convenient power booster food: it can be served raw or baked, and even as main parts of different dishes.
4. Risk of Too Much
Overall, potato is a superb and healthy crop. However, an important nutrition fact about potatoes is that people have to regulate its consumption – too much of everything is always dangerous.
First of all: potatoes belong to the nightshade family which contains a type of toxic compound known as glycoalkaloids. Too much intake of this compound may lead to glycoalkaloid poisoning. Although this condition is rare; still, there is always a possibility.
Next: some are suffering from potato allergy – a condition exemplified by harmful reaction to proteins in potatoes. In this case, avoid eating potatoes altogether.
Potato is a power booster. It is high in amino acids and other essential nutrients and antioxidants needed for the body to perform its best.
Thus, eating potatoes offer several health benefits: controlled blood pressure & healthy heart, better weight management, and fueled performance.
However, eating too many potatoes may also be detrimental. Thus, regulated intake is a must.
I hope that this article on the potato nutrition facts was helpful. If you are interested, visit the health facts page!