Potatoes include several of the critical elements that dietary standards recommend that adults consume more of. Potato nutrition facts can be understood by following points:
- Potassium: One medium potato with skin contains 620 milligrams of potassium, or 18% of the recommended daily intake (DV), and is regarded as one of the greatest potassium meals. Among the top 20 most often ingested raw vegetables and fruits*, potatoes score first for potassium-rich foods.
- Vitamin C: Potatoes include 45 percent of the DV of vitamin C, which is higher than one medium tomato (40 percent DV) or sweet potato (30 percent DV).
- Fiber: One medium potato with skin provides 2 grams of fiber or 8% of the daily value per serving.
- Vitamin B6: Potatoes are a rich source of vitamin B6, with one medium potato supplying 10% of the daily requirement.
- Iron: One medium potato contains 6% of your daily iron requirement.
- Magnesium: A medium potato contains 48 mg of magnesium, and studies show that potatoes provide 5% of total magnesium consumption in the diet.
- Antioxidants: In addition to vitamins and minerals, potatoes contain a variety of phytochemicals with antioxidant properties, the most notable of which are carotenoids and anthocyanins. Anthocyanins are most abundant in purple and red potatoes, whereas carotenoids are mostly found in yellow and red potatoes, with a tiny quantity found in white potatoes.
A frequent misunderstanding is that the skin of the potato contains all of the nutrients. While the skin contains almost half of the total dietary fiber, the majority of the nutrients (> 50%) are contained within the potato itself. Cooking affects some nutrients, notably water-soluble vitamins and minerals, as is true for most vegetables, and nutrient loss is highest when cooking involves water (boiling) and/or lengthy periods (baking). Steaming and microwaving are the greatest ways to keep the most nutrients in a cooked potato.
Raw potatoes should not be ingested. Due to variations in potassium caused by cooking processes, this is how potassium is measured.
Nutrition On A Shoestring
Fresh food does not have to be expensive, especially when potatoes are included. One serving–a medium, 5.3-ounce potato–will set you back very little. Potatoes remain one of the best buys in the produce area, pound per pound. They provide the most potassium, fiber, protein, vitamins C and E, calcium, iron, and magnesium per dollar spent. Potatoes are high in critical vitamins and minerals, fiber, and antioxidants, as well as being low in salt and fat, and cholesterol.
The USDA Pyramid guidelines state:
1 medium cooked potato with skin = 1 cup starchy veggies
The Next Super food: Colorado Potatoes
Health Benefits Of Carbohydrates
Some people believe that to lose weight, they must reduce their carbohydrate intake. However, conventional research believes that extra calories, regardless of source, are to blame for weight growth. Those calories are obtained from three different sources: carbs, proteins, and lipids. Fat has the highest calories per gram (9); protein and carbs both have 4 calories per gram. Depriving yourself of carbohydrates from vegetables, such as potatoes, deprives your body of vital nutrients. One medium-sized potato, for example, has no fat or cholesterol and only 110 calories. The potato is an excellent source of vitamin C and a decent source of potassium and vitamin B6 when eaten with the skin.