10 Health and Nutrition Benefits of Potatoes – Humble potatoes have fallen out of favor in recent years, due to the interest in low-carb diets. However, the fiber, vitamins, minerals, and phytochemical chemicals it provides can help prevent disease and benefit human health. Potatoes were first cultivated in the Andes of South America until 10,000 years ago. Spanish explorers introduced them to Europe in the early 16th century. It is now the largest vegetable crop in the United States (U.S.), where the average person consumes 55 pounds [55 kg], or 25 pounds [25 kg] of potatoes annually. It is an important staple food in many countries around the world.
Here are the 10 Health and Nutrition Benefits of Potatoes.
1) Potatoes benefits for blood pressure
Low sodium diets are important for maintaining a healthy blood pressure, but an increase in potassium intake may be important. Potassium promotes vasodilation, or dilation of blood vessels. According to the National Health and Nutrition Examination Survey (NHANES), less than 2 percent of American adults meet daily recommendations of 4,700-milligram. Potassium, calcium and magnesium are all found in potatoes. These have been found to lower blood pressure naturally.
2) Potatoes benefits for heart health
Potatoes fiber, vitamin C, potassium and vitamin B6 content, coupled with it is unlucky of cholesterol, all support heart health. Potatoes contain a high amount of fiber. Fiber helps lower total blood cholesterol levels, thus reducing the risk of heart disease. NHANES-based studies have linked a high potassium diet and a low sodium diet to a reduced risk of heart death and stroke.
3) Potatoes improve digestive health
Starch-resistant starch can also improve digestive health. When drug-resistant starch reaches the large intestine, it becomes food for the digestive tract. These bacteria digest it and convert it into saturated fatty acids. Potato-resistant starch is highly converted into fat-chain fatty acid butyrate as a favorite food source for intestinal bacteria.
Studies have shown that butyrate can reduce inflammation in the colon, strengthen colonic defenses, and reduce the risk of cancer. Also, butyrate can aid patients with inflammatory bowel disorders, like Crohn’s disease, ulcerative colitis and diverticulitis.
4) Contain antioxidants
Potatoes are rich in chemicals such as flavonoids, carotenoids and phenolic acids. These compounds act as antioxidants in the body by reducing potentially harmful molecules known as free radicals. When free radicals compile they can raise the risk of chronic diseases like heart disease, diabetes and cancer.
For instance, a test-tube study found whether antioxidants present in potatoes probability suppress the growth of liver and colon cancer cells. Studies have also found that potatoes that are colored like purple potatoes may have three or four times as many antioxidants as white antioxidants. This makes them more effective in reducing free radicals.
5) Potatoes benefits for cancer
Potatoes contain folate. Folate plays a role in the synthesis and repair of DNA, thus preventing many types of cancer cells from forming due to mutations in DNA. Dietary fiber from fruits and vegetables such as potatoes is associated with a reduced risk of cancer. Vitamin C and quercetin also act as antioxidants, protecting cells from damage to free radicals.
6) Potatoes benefits for bone health
Iron, phosphorus, calcium, magnesium, and zinc in potatoes all help the body build and maintain bone structure and strength. Iron and zinc play an vital function in the production and maturation of collagen. Phosphorus and calcium are both important for bone formation, but it is important to balance two minerals to get the right mineral. Too much phosphorus and too little calcium leads to bone loss and contributes to osteoporosis.
7) Benefits of potatoes for skin
Did you know that potatoes boast a good ability to increase collagen. A simple potato mask can help treat acne and other skin conditions such as dark spots and blemishes. A leading dermatologist in Delhi, Dr. Sanket Patel says, As a dermatologist, I recommend my patients to use potato juice under the eyes. It has skin-tightening assets and can lessen premature aging and wrinkles. As the skin under our eyes is thin, tends to shrink quickly, potato juice helps. potatoes to treat your many skin diseases.
8) Potatoes Relieve stress
Physical and mental stress can be reduced by adding potatoes; Cell regeneration is enhanced by a rich source of vitamin B6 in potatoes. The production of the hormone adrenaline, which helps fight stress, is just one big benefit. They also produce GABA (Gamma Amino Butyric Acid), a hormone that can reduce stress and help the brain prepare for rest or sleep.
9) Alleviate kidney stones
Elevated uric acid levels in the blood are the main contributors to kidney stones. The heavy mass of calcium crystals in the urine can cause painful stones that want to pass. Those suffering from kidney stones can get many more Health and Nutrition Benefits of Potatoes by absorbing all the potato peel, a rich source of nutrients such as alkaline salts and the aforementioned copper, manganese, potassium and B-vitamins.
10) Naturally gluten-free
Gluten-free foods are one of the most popular foods in the world. It involves eliminating gluten, which is a family of proteins found in grains such as spelled, wheat, barley and rye. Most people do not experience the bad symptoms of eating gluten. However, people with celiac disease or non-celiac gluten sensitivity may experience severe discomfort when eating foods that contain gluten. Symptoms include severe abdominal pain, diarrhea, constipation, constipation and skin rashes, to name a few.
If you follow a gluten-free diet you shall think adding potatoes to your diet. They are naturally gluten free, which means they will not cause uncomfortable symptoms. While potatoes are gluten-free, many common recipes do not exist. Some gluten-free potato dishes include some recipes or potato bread