Potato is a carbohydrate-rich food. Freshly harvested potato contains about 80 percent water and 20 percent dry matter. About 60 to 80 percent of the dry matter is starch. Since the starch in raw potato cannot be digested by humans, they are prepared for consumption by boiling (with or without the skin), baking or frying.
A small portion of this starch is resistant to digestion by enzymes in the stomach and small intestine, and so reaches the large intestine essentially intact. This resistant starch is considered to have similar physiological effects and health benefits as fiber.
The nutritive value of potato per 100mg is
- Energy 321 kJ (77 kcal)
- Carbohydrates 19 g
- Starch 15 g
- Dietary fibre 2.2 g
- Fat 0.1 g
- Protein 2 g
- Water 75 g
- Thiamine (Vit. B1) 0.08 mg (6%)
- Riboflavin (Vit. B2) 0.03 mg (2%)
- Niacin (Vit. B3) 1.1 mg (7%)
- Vitamin B6 0.25 mg (19%)
- Vitamin C 20 mg (33%)
- Calcium 12 mg (1%)
- Iron 1.8 mg (14%)
- Magnesium 23 mg (6%)
- Phosphorus 57 mg (8%)
- Potassium 421 mg (9%)
- Sodium 6 mg (0%)d without the skin.
Benefits of Potato
Potatoes contain carbohydrates and are easy to digest and improve digestion. It is especially good for patients, babies and those who cannot digest hard food. But eating too much of potatoes can result into acidity in the longer run.
Potatoes also contain small portion of proteins too. Thus making it an interesting diet for thin people who eagerly want to put on weight.
Crushed raw potatoes mixed with honey is an excellent face pack for skin. Vitamin like C, B-complex and minerals like potassium, magnesium, phosphorus and zinc are extremely good for the skin.
Vitamins, calcium and magnesium content of potatoes help give relief in rheumatism. But it also must be noted that because of its high starch or carbohydrate content potatoes also increase weight and can have adverse effects on rheumatic people.
Potato is very effective in inflammation both internal or external. Nutrients of potatoes; Vitamin-C ,potassium and vitamin-B6, relieves inflammation of intestines and the digestive system. Potatoes is also good diet for those who suffer from mouth ulcers.
High Blood Pressure
Potatoes also relieves High Blood Pressure, caused mainly due to tension, indigestion etc. The vitamin content and the fiber present in it is helpful in lowering cholesterol level and improve insulin in the body, thus resulting into lowering of blood pressure.
Potatoes also contain Carotenoids (lutein, zeaxanthin) which are very good substance for heart and other vital internal organs of human body. Thus, potatoes help in improving resistance to heart attack and stroke. Potassium in Potatoes helps in keeping fluid and electrolyte balance in the body cells.
Due to its roughage content Potatoes prove to be a good source of diet for people suffering from diarrhea. But an over consumption of Potatoes may also lead to diarrhea.
Points to be Noted Before Choosing Potatoes
When choosing potatoes, be sure they are firm, smooth, and the color they are supposed to be. Softness, a green tinge, or wrinkly skin may indicate a potato that is past its prime.
How to Use Potatoes
Potatoes need to be washed thoroughly with clear tap water and also need to scrubbed before cooking. Any sprouts growing from potato should be removed be fore preparation. Skin of potatoes may or may not be removed.
Dr Sandeep KM