Nutrition From Potatoes For Human Health

Potato nutrition is very diverse and good for human health with important ingredients such as potassium, fiber, vitamin C, antioxidants ... You can add potatoes to the daily menu to meet meet the nutritional needs of the body.
Nutrition from potatoes
- Potassium: Potatoes with whole skin are a great source of potassium, very good for the heart

. A carrot can provide about 18% of the daily potassium intake.
Vitamin C: This vitamin in potatoes is extremely high, it is an effective antioxidant that helps stabilize free molecules, which can reduce cell damage. Vitamin C produces collagen that helps connect bone tissue together
Fiber: A medium-sized potato (148g) contains 2g of fiber or 8% of the daily recommended amount.



Fiber also helps to increase feelings of fullness between meals. So, you do not have to worry about gaining weight when eating potatoes!
- Antioxidants: Potatoes contain the most glutathione compared to other vegetables - are antioxidants that can help fight some cancers. In one study that compared the overall antioxidant effects of potatoes, bell peppers, carrots, onions, and broccoli, potatoes were second only to broccoli.
Potatoes contain potassium, vitamin C and many healthy minerals
- Carbohydrate: Food containing complex carbohydrates is the main source of energy for the body. Some dieters who tend to eat high-protein, low-carbohydrate foods are often advised to cut back or eliminate carbohydrate-containing foods like potatoes, carrots and dried fruits.
However, many nutritionists are convinced that high-protein, low-carbohydrate diets are potentially unhealthy and not conducive to sustained weight loss over the long term. Because these diets tend to be high in saturated fat and low in fruits, vegetables and whole grains, they may increase the risk of cardiovascular disease and some cancers
Tips when choosing to buy potatoes
- When choosing potatoes, should look potatoes still hard, silky and clean.




- Choose potatoes with balanced shape to reduce the loss when peeled.
- Choose potatoes of uniform size to cook.
- Avoid choosing potatoes with wrinkled or wilted skin, soft black spots, discoloration, cuts or bruises on the surface of the skin or green.
Several types of American potatoes are sold in Vietnam
US potato growers have a favorable climate and fertile soil, modern equipment and technology to produce high quality potatoes.
- Russet: This is the most grown and used potato in the United States. They are available year round, due to their high starch content, they have a texture like flour when cooked, ideal for processing dishes such as baked potatoes, mashed.
Do not eat sprouted potatoes because they can lead to poisoning and lower blood pressure
- Potato yellow flesh: Small intestines, yellow color and light butter flavor, this type of potato is increasingly popular. They have a thick, wax-like texture and are well suited for preparing baked, mashed and baked potatoes.




- Red round potatoes: Red round potatoes have a pink-red and white intestine. Cooked, red potatoes have a hard, waxy-like texture, making them suitable for preparing boiled, fried, baked, and cut salads.
- Blue and purple potatoes: These potatoes have a deep green to light purple color (lavender color) and chestnut flavor.
Note when using potatoes
- Do not remove the skin: Usually people misunderstand all the nutrients of potatoes that lie in the skin. While potato skins contain only approximately half of the fiber, most (> 50%) of the nutrients are found inside the tubers.
In fact, like many other vegetables, cooking affects the existence of internal nutrients, especially vitamins, dissolved minerals, and nutrients that are lost when cooked with water. To maintain most of the nutrients in cooked potatoes, steaming or microwaving is best.
- Did you notice, when storing potatoes at very cold temperatures, they may turn black or gray when cooked.



To prevent this condition, store potatoes at temperatures between 7.2 degrees C - 10 degrees C (45 degrees F and 55 degrees F). Absolutely not eat potatoes sprout because they can cause poisoning, lower blood pressure ....

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