Do you love potatoes but afraid to eat them. May be you have heard all the horror stories about how potatoes make you fat. Just remember, there are two sides to everything. While it is true that potatoes can make you obese, but that depends on the way it is prepared. However these is always a better way to prepare anything. Similarly potatoes can also be cooked in a better manner. If that is done you will be able to get benefited from its rich source of nutrients and also not get obese. In this article which was published in Lifehacker India, you will learn more about this vegetable and why you should eat it.
Potato is one of the vegetables which have quite a bad reputation from health perspective. Interestingly, this bad reputation may not be deserved by it. Most of the potato avoidance that we see in the people around us is actually a result of the manner in which this vegetable is usually consumed and not so much because of the vegetable itself.
Why misjudge the potato when it is you who insists on taking it enticingly deep fried or delectably dripping mayo or deliciously enveloped in cheese? Even your greens would lose much of their meaning if you were to begin eating them like that.
When taken in its truest from – lightly cooked and with the skin on – potato can supply your body with a good recommended daily portion of several essential dietary nutrients, such as, potassium, manganese, fiber, calcium and vitamin B6.
Let us read on to find out more on why the potato is grossly underrated and deserves much more appreciation than it usually gets:
1) Potatoes surpass bananas in their Potassium content
Take a large potato and bake it with the skin on. What you have is a large spud ready to be spiced with the ingredients of your choice and containing an astounding supply of potassium.
At a mind blowing 1,600 milligrams of potassium, potatoes pack in almost half of the potassium amount recommend for an adult for an entire day. Compared to the more common choice of bananas, that’s nearly four times the potassium that is to be found in a medium sized banana.
The third-most abundant mineral in the body, Potassium is an essential electrolyte which plays a crucial role in body’s hydration and athletic performance. Potassium is also needed to lower blood pressure. Other health benefits of potassium include stroke prevention, alleviation from heart and kidney disorders, relief from anxiety and stress, as well as improved muscle strength, metabolic rate, water balance, electrolytic functions and nervous system.
2) Potatoes are packed with dietary fiber
One large potato, eaten with the skin on, can fetch you a quarter of your daily recommended fiber intake. That is seven grams of dietary fiber. However, the key is to keep the skin on as the fiber content drops exponentially if you peel off the potato.
A fiber rich diet enables you to stay fuller for longer periods, reducing the urge for inter-meal snacks. As a result, contrary to the popular perception of equating potatoes with weight gain, eating whole potatoes can actually assist you in losing some flab. Fiber also reduces the risk of heart attacks, cholesterol problems and blood sugar imbalances.3)
3) Potatoes can compete with oranges in delivering Vitamin C
A whole potato, eaten with the skin on, can give you half of your daily recommended Vitamin C supply – that equals 29 milligrams of the vitamin or more than a third of what is found in a full ripe orange, considered your best bet as a Vitamin C source but not quite available all the year round like the much more modest potato.
Vitamin C is a highly recommended mineral that plays an active role as an antioxidant in the body. Antioxidants are essential for a number of reasons – they prevent ageing and do wonders for your skin, hair and overall health, help heal wounds faster, act as a barrier against the onslaught of various infections and according to some studies, even help battle the scourge of cancer.
4) Potatoes are a source of another essential mineral – Manganese
Despite not being referred to as commonly as others in our usual health conversations, Manganese is a vital nutrient for the human body. One big potato spud with the skin on contains 33% of your daily recommended amount of this mineral.
Manganese plays a pivotal role in metabolism, helps the body in digesting proteins, carbohydrates and cholesterol and also aids in bone formation. Manganese also assists in regulating the functioning of the nervous system, helps in the formation of the thyroxine hormone for the thyroid gland and also aids in the secretion of various sex hormones. Manganese has several antioxidant properties too that can prevent cancer as well as a host of heart diseases.
5) Potatoes are a rich source of Vitamin B6
A single potato with the skin on can fetch you as much as 46% of your daily recommended dose of Vitamin B6.
Vitamin B6 has several crucial functions to perform in your body – right from your cardiovascular system to your digestive health to your immune response efficiency to the health of your muscular and nervous systems. Vitamin B6 lowers the blood pressure and keeps in check the blood cholesterol levels. It also helps produce vital brain hormones and prevents blood platelets from sticking together.
Apart from health, there are other benefits too of having Mr. Potato by your side. These are:
Potatoes lends themselves to all kinds of recipes
Another factor that we often ignore about potatoes is how naturally it lends itself to all kinds of culinary preparations. From vegetable recipes to various kinds of stuffing to accompanying several dishes as an on-the-side favorite, potatoes can be easily adapted to and included in whatever you are preparing.
All year round availability and affordability
Unlike a lot of other vegetables and roots, potatoes can be grown all the year round and do not require any very specific weather conditions to be grown. As a result you will see potatoes locally available in most markets of the world and always at affordable prices. While the last bit may not interest the most of us, it is important from the point of view of many consumers from the developing and the under-developed economies of the world.
Source – http://www.lifehacker.co.in/jugaad/5-Reasons-Why-You-Should-Include-Potato-In-Your-Diet/articleshow/41092014.cms