The 9 nutritional properties of the potato

Currently the potato is part of the gastronomy of almost everyone. It is a very versatile food that can be prepared fried, boiled or even roasted. It also combines very well with many other ingredients.

But not only that, the potato has nutritional properties that you should know. It contains vitamins, proteins and minerals in different amounts and all of them benefit our body in one way or another.

The nutritional properties of potatoes

The truth is that the potato has a bad reputation. It is a tuber that is usually eliminated from diets to lose weight. It is believed to be a food that causes weight gain. But this is not real just eat it in moderation and do not fry it.

This belief is because it is one of the vegetables that provides the most calories. However, the calorie content is similar to that of some cereals. So instead of leaving the potatoes aside, it is better to know their properties and enjoy them.

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1. Satiating

Potatoes are a very satisfying food. That is with a smaller portion, the feeling of feeling satisfied is faster than with other foods. This is because potatoes have a high content of carbohydrates that as a result give the body a feeling of satiety with little food.

This contradicts the belief that potatoes are fattening. On the contrary, if they are consumed in adequate quantities and above all, boiled, potatoes help us to eat fewer amounts of food but to have an immediate feeling of satiety.

2. Regulate intestinal transit

The fiber contained in potatoes helps regulate intestinal transit. The highest amount of fiber in potatoes is found in the skin, so it must be cooked and consumed completely to take advantage of this benefit. To enhance its effect, it must be ingested together with enough water.

However, it is important that potatoes are eaten in moderation. And it is that its starch content is very high and causes heaviness since it is not as digestible as fiber. This causes bloating in the stomach, hence the belief that potatoes are fattening.

3. Good humor

That's right, potatoes can help you have a better mood. Among the vitamins that are concentrated in potatoes is vitamin B6. The concentration of this is very high above other vitamins of group B. And vitamin B6 has among its functions is the synthesis of several neurotransmitters.

Most of the neurotransmitters that benefit from vitamin B6 have to do with mood, such as serotonin. When a person has problems of stress, depression or insomnia, it is recommended to maintain optimal levels of vitamin B6. The potato has an important content of this vitamin.

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4. They control sugar

Contrary to what is believed,French fries can be beneficial for your health. It must be considered that all foods, no matter how healthy they are, should be consumed in a balanced way and in moderation. Such is the case with French fries, which can cease to be a benefit to the body and become a problem if consumed in excess.

French fries promote insulin sensitivity. They help control blood sugar levels and lower blood cholesterol and triglycerides. On the other hand, cooked and fried potatoes also have this same function.

5. Reduces uric acid

Potato skin can help reduce uric acid. It is important that uric acid levels are balanced, because it could cause kidney stones. There are some vitamins and minerals that help prevent this by reducing uric acid levels in the blood.

Vitamin B, potassium, copper, and manganese are nutrients that keep uric acid at bay. Potato skins contain these minerals and vitamins, so consuming potatoes with their skins can help for this purpose.

6. Strengthens the heart

Potatoes are rich in potassium. There are multiple studies that point to potassium as a determining factor in preventing cardiovascular diseases. This is because blood pressure is regulated by potassium, which greatly reduces the risk of heart disease.

It also contains phenols, the same ones that are also found in spinach or cabbage, which also are substances that help reduce the risk of developing diseases related to the cardiovascular system.

7. Antioxidants

It was believed that the potato did not contain much nutritional value. However, in recent years it has been discovered that the skin and the white meat of the potato do have high nutritional value, even some comparable to spinach or goji berries. All these attributes make the potato a nutritious food.

One of these properties unknown until recently is its antioxidant capacity. Along with the amount of vitamin B, the minerals it contains and the fiber in the skin, the potato is an antioxidant food that helps regenerate cells.

8. Strengthens the immune system

Potatoes are a food that helps strengthen the immune system. This property is because This vegetable contains Vitamin C, Iron, Vitamin B6 and folic acid. These four nutrients are directly involved in the fixation of nutrients in the body and therefore in strengthening the immune system.

So consuming potatoes in moderation and combining them with other foods would be helping us fight diseases. As long as we maintain a balanced diet that allows us to complete the rest of the essential nutrients for the body.

9. Auxiliary in the relief of gastritis

There are home remedies that include potatoes to relieve gastritis. Steamed or roasted potato is used to combat gastritis-related ailments. But drinking raw potato juice is also recommended for this very purpose. It is a solution that has been done in a traditional way and that works very well.

The same can be carried out for cases of acetone or even for events that cause low-grade fever. The nutritional properties of the potato allow you to enjoy this benefit, which is also safe.

Bibliographic references

• Mary Ellen Camire, Stan Kubow & Danielle J. Donnelly (2009) Potatoes and Human Health, Critical Reviews in Food Science and Nutrition.
• Amber N. Furrer, Mohammad Chegeni & Mario G. Ferruzzi (2018) Impact of potato processing on nutrients, phytochemicals, and human health, Critical Reviews in Food Science and Nutrition.