Potato and its Nutrition
Potato can be healthful in the diet but it depends to some extent on what is added or how it is cooked.
Butter, Oil & sour cream all add calories to your diet, but the plain potato is relatively low in calories.
It also provides important nutrients such as vitamin C, vitamin B6, and various minerals.
What a 100-gram Potato contain?
This much white potato, baked with skin, contains:
0.15 grams of fat
0 grams of cholesterol
21.08 grams of carbohydrate
2.1 grams of dietary fibre
2.10 grams of protein
10 mg of calcium
0.64 mg of iron
27 mg of magnesium
75 mg of phosphorus
544 mg of potassium
12.6 mg of vitamin C
0.211 mg of vitamin B6
38 micrograms (mcg) of folate
Potato has all the requirements to form part of a healthy balanced diet
Potatoes also provide niacin, choline, and zinc since Different varieties provide slightly different nutrients.
Fibre: The fibre in potatoes helps to maintain a healthy digestive system and circulation.
Sodium: Whole, unprocessed potatoes contain very little sodium, only 10 mg per 100 g, or less than 1 % of the suggested daily limit.
Quercetin: Quercetin, a flavonoid found in potato skin, appears to have an anti-inflammatory and antioxidant effect that protects the body’s cells from damage by free radicals.
Flavonoids are a kind of phytonutrient, organic compounds that are believed to help protect against disease.
Antioxidants: Not only Lemon or Oranges contain vitamin C, which acts as an antioxidant. Antioxidants in Potato may help prevent cell damage and cancer and promote healthy digestion and cardiovascular functions.
Alpha-lipoic acid: Potatoes also contain a compound known as alpha-lipoic acid (ALA), which helps the body to convert glucose into energy.
Some evidence suggests that alpha-lipoic acid can help control blood glucose levels, improve vasodilation, protect against retinopathy in diabetic patients, and preserve brain and nerve tissue.