Since the 1950s, however, processed potatoes — French fries and hash browns, for example — have grown more popular as the technology to freeze the vegetables has improved.Potatoes are often thought of as a comfort food — richly mashed with butter and sour cream or crisply fried in vegetable oil.But when prepared in these ways, they can lead to weight gain, diabetes and heart disease, according to the Harvard School of Public Health.In fact, a study published in 2017 in The American Journal of Clinical Nutrition found that people who ate fried potatoes twice a week saw an increased risk of death.Potatoes are stuffed with phytonutrients, which are organic components of plants that are thought to promote health, according to the USDA.A 2012 study published in the Journal of Agriculture and Food Chemistry found that six to eight small purple potatoes twice a day helped lower blood pressure and risk of heart disease and stroke among people who were overweight and suffering from hypertension.Scientists at the Institute for Food Research have discovered that potatoes contain chemicals called kukoamines, which are associated with lowering blood pressure.Vitamin B6 helps create useful brain chemicals, including serotonin, dopamine and norepinephrine, according to the University of Maryland Medical Center.This means that eating potatoes may help with depression, stress and even perhaps attention deficit hyperactivity disorder (ADHD).A 1995 study published in the American Journal of Clinical Nutrition found that modest increases in glucose could help enhance learning and memory.Some people think potatoes and other members of the nightshade family — such as eggplants, tomatoes and peppers — trigger arthritis flares.The organization suggests that people with arthritis try cutting nightshade vegetables from their diets for two weeks to see if symptoms improve.The largest health benefit offered by potatoes is how they can help with digestion due to their high fiber content, Jarzabkowski said.Potatoes' high level of carbohydrates makes them easy to digest, while their fiber-filled skin can help keep you regular.Additionally, B6 plays a crucial role in the methylation process, which, among other things, changes the potentially dangerous molecule homocysteine into methionine, a component in new proteins, according to Harvard.Too much homocysteine can damage blood vessel walls, and high levels of it are associated with increased risk of heart attack and stroke.A 2017 study published by the Journal of Nutritional Biochemistry found that consuming purple potatoes might reduce the risk of colon cancer.Purple potatoes are high in antioxidants and anti-inflammatory properties that can reduce levels of interleukin-6 or IL-6, a protein linked to cancer cell growth within the colon.At the end of the study, pigs that ate purple potatoes had levels of IL-6 six times lower than the other groups.Furthermore, a 2016 study in The American Journal of Clinical Nutrition found that different individuals respond to a food’s glycemic index value in substantially different ways.Therefore, suggested the study, the glycemic index is limited in its usefulness in terms of recommending food choices.Even when prepared in a healthy way, potatoes can present health problems to individuals with obesity or diabetes.The Harvard School of Public Health tracked the diet and lifestyle of 120,000 men and women for about 20 years and found that people who increased their consumption of French fries and baked or mashed potatoes gained more weight over time — as much as 3.4 lbs.Men who ate the equivalent amount of potato chips, however, did not see their risk for higher blood pressure increase.This study further indicates that potatoes may contribute to different health outcomes in different people, perhaps depending on their unique glycemic index reactions.The same thing can happen with peeled potatoes that are left to soak, a method used to stop darkening.Potato stems, branches, leaves and fruits are toxic, containing alkaloids such as arsenic, chaconine and solanine.The nickname "spud" comes from the digging tool used in planting potatoes: "espada" in Spanish, "spyd" in Dutch and "spade" in English.It is a myth that the word “spud” is an acronym for the Society for the Prevention of an Unwholesome Diet, a supposed activist group that wanted to keep the potato out of Britain in the 19th century.Following Idaho are Washington, Wisconsin, North Dakota, Oregon, Colorado, Minnesota, Michigan, Maine and California.A royal chef named A. Parmentier helped King Louis XIV popularize the potato in France in the 18th century.French fries were introduced to the United States by Thomas Jefferson, who served them in the White House during his presidency (1801-1809).When the king arrived late for dinner, Collinet plunged already-fried potatoes into extremely hot oil to reheat them.The Irish working class lived largely on potatoes, and when the blight reached Ireland, the residents' main staple food disappeared.In 1853, railroad magnate Cornelius Vanderbilt complained that his potatoes were cut too thick and sent them back to the kitchen at a resort in Saratoga Springs, New York.To spite him, the chef, George Crum, sliced some potatoes paper thin, fried them in hot oil, salted and served them.In October 1995, NASA and the University of Wisconsin created the technology to do so with the goal of feeding astronauts on long space voyages.


4 Foods that Contain Vitamin C which You May Have Never Thought

Vitamin C has been known to boost our immune system, to energize our body and uplift mood.It is an important component for growth and repairing of tissues in all parts of the body.It helps the body to make collagen, and is popular for healing wounds, preparing and maintaining bones and teeth, for treating and preventing cancer, colds, and other immune related illnesses.This is a great way to start each day with a dose of Vitamin C that also alkalizes our body.One way to consume more kale is to add it to your juice machine or blender and drink it.To make a delicious juice or smoothie that is high in Vitamin C mix 1/2 cup strawberries, a peeled orange, grapefruit and lemon. .

Are Potatoes Healthy?

Just in time for the back to school season, here is your A to Z guide on potato nutrition*:.So, make sure to include a number of different potato types (e.g., reds, purples, yellow, russets) in your diet.Potatoes are a good source vitamin B 6 , which is a nutrient that plays an important role in carbohydrate and protein metabolism.Vitamin C plays a key role in the synthesis of collagen (important for healthy skin and gums) and may help support the body’s immune system.One wholesome, satisfying potato with skin contributes 2 grams of fiber to the diet or 8% of the recommended daily value.Dietary fiber has been shown to have numerous health benefits, including improving blood lipid levels, regulating blood glucose, and increasing satiety (makes you feel full longer), which may help with weight loss.An ideal substitution for some of your favorite bread, grain and pasta-based dishes, potatoes add a boost of nutritional benefits too.The GI of potatoes is highly variable depending on the variety, origin and preparation methods.Keep them lean by simply roasting with olive oil, herbs and a pinch of salt.Research suggests diets high in potassium and low in sodium may reduce the risk of hypertension and stroke.Nutrition Facts: One medium potato has no fat, sodium or cholesterol.Expand your passion for potatoes even further with new types, cooking preparations, and global spices.Try the smaller varieties for a quick stove-top meal, and remember to use the microwave to speed the cook time of all your potato recipes.They are similar in their calorie content as well as the amount of fiber, protein and vitamin B6.From California to the Carolinas, families just like yours work hard year-round to nurture, grow and deliver potatoes from their farm to your local market.Research shows potatoes (when prepared healthfully) can be part of a weight loss plan.Only two more letters to go and it’s pretty obvious potatoes are an excellent staple in our diet. .

Potato, nutrition and diet

Key points The potato is a good source of dietary energy and some micronutrients, and its protein content is very high in comparison with other roots and tubers.Potato is a versatile, carbohydrate-rich food highly popular worldwide and prepared and served in a variety of ways.On a dry weight basis, the protein content of potato is similar to that of cereals and is very high in comparison with other roots and tubers.It is a good source of vitamins B1, B3 and B6 and minerals such as potassium, phosphorus and magnesium, and contains folate, pantothenic acid and riboflavin.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.Each preparation method affects potato composition in a different way, but all reduce fibre and protein content, due to leaching into cooking water and oil, destruction by heat treatment or chemical changes such as oxidation.However, where other staple crops are available to meet energy requirements, potato should not replace them but rather supplement the diet with its vitamins and mineral content and high quality protein.Glycoalkaloids are normally found at low levels in the tuber, and occur in the greatest concentrations just beneath the skin.This factsheet was prepared by Sylvana Prokop and Janice Albert of FAO's Nutrition and Consumer Protection Division. .

Potatoes 101: Nutrition Facts and Health Effects

Native to South America, potatoes were brought to Europe in the 16th century and are now grown in countless varieties worldwide.They’re generally eaten boiled, baked, or fried and frequently served as a side dish or snack.Nutrition Facts Cooked potatoes with skin are a good source of many vitamins and minerals, such as potassium and vitamin C. Aside from being high in water when fresh, potatoes are primarily composed of carbs and contain moderate amounts of protein and fiber — but almost no fat.The nutrients found in 2/3 cup (100 grams) of boiled potatoes — cooked with the skin but without salt — are ( 1 ): Calories: 87.Potatoes usually rank high on the glycemic index (GI), making them unsuitable for people with diabetes.They also contain varying amounts of resistant starch, a type of fiber that feeds the friendly bacteria in your gut and improves digestive health ( 12 ).In fact, compared to other common food crops — such as wheat, rice, and corn — potatoes have the lowest amount of protein.Varieties with purple or red skin and flesh contain the highest amounts of polyphenols, a type of antioxidant (19).Found in potatoes with yellow flesh, lutein is a carotenoid antioxidant that may boost eye health ( 10 , 16 , 22 ).Found in potatoes with yellow flesh, lutein is a carotenoid antioxidant that may boost eye health ( , , ).A class of toxic phytonutrients produced by potatoes as a natural defense against insects and other threats, glycoalkaloids may have harmful effects in large amounts ( 20 ).SUMMARY Potatoes harbor some healthy antioxidants that are responsible for many of their health benefits and mostly concentrated in the skin.Potatoes contain a number of minerals and plant compounds that may help lower blood pressure.Other substances in potatoes that may promote lower blood pressure include chlorogenic acid and kukoamines ( 25 , 26 ).Another small trial in 11 men showed that eating boiled potatoes as a side with pork steak led to less calorie intake during the meal when compared to pasta or white rice ( 29 ).Even though PI2 may suppress appetite when taken in its pure form, it is unclear whether it has any effect in the trace amounts present in potatoes.In low doses, glycoalkaloids usually cause mild symptoms, such as headache, stomach pain, diarrhea, nausea, and vomiting ( 35 ).In more serious cases, the symptoms include neurological disorders, rapid breathing, fast heartbeat, low blood pressure, fever, and even death ( 36 , 37 ).In mice, long-term intake of glycoalkaloids may increase the risk of cancer in the brain, lungs, breasts, and thyroid ( 38 ).Other animal studies indicate that the low levels of glycoalkaloids likely found in the human diet may exacerbate inflammatory bowel disease (IBD) ( 39 ).Potatoes rich in glycoalkaloids have a bitter taste and cause a burning sensation in your mouth, an effect that may be a warning sign of potential toxicity ( 41 , 42 ).Animal studies indicate that acrylamides may increase cancer risk and harm the brain and nervous system ( 52 , 53 , 54 , 55 , 56 , 57 ).In contrast, a few studies have linked acrylamides with an increased risk of cancer of the breasts, ovaries, kidneys, mouth, and esophagus ( 62 , 63 , 64 , 65 , 66 , 67 ).


Busting Five More Myths about Potatoes

You might be surprised to learn that frying, because it decreases water, actually increases the concentration of key nutrients including potassium.In fact, a recent study found that on a gram weight basis the white potato in all of its cooked forms provides more potassium and as much dietary fiber as other commonly consumed fruit and vegetables.Traditional toppings like butter, sour cream and bacon bits can be high in fat and calories, but there are plenty of others that are not.That’s good news for kids and parents alike because potatoes are vegetables and provide the same key nutrients, or more, than other family favorites.And research shows children who consumed potatoes that were baked, boiled, mashed or roasted actually ate more other vegetables, too.Disclosure Statement: Robyn Flipse was compensated by the Alliance for Potato Research & Education for her services as a guest blogger, but all opinions expressed here are her own. .

6 Surprising Health Benefits of Sweet Potatoes

They come in a variety of sizes and colors — including orange, white, and purple — and are rich in vitamins, minerals, antioxidants, and fiber.Not to mention, they provide a number of health benefits and are easy to add to your diet.Highly Nutritious Sweet potatoes are a great source of fiber, vitamins, and minerals.One cup (200 grams) of baked sweet potato with skin provides ( 2 ): Calories: 180.Free radicals are unstable molecules that can damage DNA and trigger inflammation.Free radical damage has been linked to chronic illnesses like cancer, heart disease, and aging.Therefore, fiber stays within your digestive tract and provides a variety of gut-related health benefits.Some soluble and insoluble fibers can also be fermented by the bacteria in your colon, creating compounds called short-chain fatty acids that fuel the cells of your intestinal lining and keep them healthy and strong ( 10 , 11 ).Fiber-rich diets containing 20–33 grams per day have been linked to a lower risk of colon cancer and more regular bowel movements ( 12 , 13 , 14 ).Test-tube studies have found that antioxidants in purple sweet potatoes promote the growth of healthy gut bacteria, including certain Bifidobacterium and Lactobacillus species ( 15 , 16 ).Greater amounts of these types of bacteria within the intestines are associated with better gut health and a lower risk of conditions like irritable bowel syndrome (IBS) and infectious diarrhea ( 17 , 18 , 19 ).Support Healthy Vision Sweet potatoes are incredibly rich in beta-carotene, the antioxidant responsible for the vegetable’s bright orange color.In fact, one cup (200 grams) of baked orange sweet potato with skin provides more than seven times the amount of beta-carotene that the average adult needs per day ( 2 ).Severe vitamin A deficiency is a concern in developing countries and can lead to a special type of blindness known as xerophthalmia.Animal studies have found that the anthocyanins in purple sweet potatoes can protect the brain by reducing inflammation and preventing free radical damage ( 29 , 30 , 31 ).Supplementing with anthocyanin-rich sweet potato extract has been shown to improve learning and memory in mice, possibly due to its antioxidant properties ( 32 , 33 ).No studies have been done to test these effects in humans, but in general, diets rich in fruits, vegetables, and antioxidants are associated with a 13% lower risk of mental decline and dementia ( 34 , 35 ).studies have shown that sweet potatoes may improve brain health by reducing.May Support Your Immune System Orange-fleshed sweet potatoes are one of the richest natural sources of beta-carotene, a plant-based compound that is converted to vitamin A in your body ( 36 ).Studies have shown that vitamin A deficiency increases gut inflammation and reduces the ability of your immune system to respond properly to potential threats ( 39 ).No studies have been conducted to determine whether sweet potatoes, in particular, have an effect on immunity, but eating them regularly can help prevent vitamin A deficiency ( 40 ).Cut into thin slices, toasted, and topped with ingredients like nut butter or avocado.Although cooking sweet potatoes slightly reduces their beta-carotene content, they still retain at least 70% of this nutrient and are considered an excellent source ( 43 , 44 ). .

Potatoes: Health benefits, nutrients, recipe tips, and risks

The humble potato has fallen in popularity in recent years, due to the interest in low-carb foods.However, the fiber, vitamins, minerals, and phytochemicals it provides can help ward off disease and benefit human health.They are now the biggest vegetable crop in the United States (U.S.), where the average person eats 55 pounds, or 25 kilograms (kg) of potatoes every year.This MNT Knowledge Center feature is part of a collection of articles on the health benefits of popular foods.According to the National Health and Nutrition Examination Survey (NHANES), fewer than 2 percent of American adults meet the daily 4,700-milligram recommendation.Fiber helps lower the total amount of cholesterol in the blood, thereby decreasing the risk of heart disease.Fiber intake from fruits and vegetables like potatoes are associated with a lowered risk of colorectal cancer.Vitamin C and quercetin also function as antioxidants, protecting cells against damage from free radicals.They increase satiety and reduce appetite, so a person feels fuller for longer and is less likely to consume more calories.This plays a vital role in energy metabolism, by breaking down carbohydrates and proteins into glucose and amino acids.Vitamin C works as an antioxidant to help prevent damage caused by the sun, pollution, and smoke.10) Immunity Research has found that vitamin C may help reduce the severity and duration of a cold.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.Flavonoids are a kind of phytonutrient, organic compounds that are believed to help protect against disease.Antioxidants may help prevent cell damage and cancer and promote healthy digestion and cardiovascular functions.Avoid any that show signs of decay, including wet or dry rot, any roots or potatoes with a greenish hue.Exposure to sunlight can lead to the formation of solanine, which causes potatoes to turn green.Storing potatoes in the refrigerator causes their starch content to be converted to sugar.Potatoes should not be stored around onions because both vegetables emit natural gases that cause the other to decay.Scrub potatoes under running water and remove any bruises or deep eyes with a paring knife.Potatoes can be boiled with mint and sprinkled with black pepper, or steamed to preserve more of the water-soluble vitamins. .

Does the Skin of a Potato Really Have All the Vitamins?

You’ll get 23 percent of the daily intake of niacin, but the skin and flesh provide equal amounts.Niacin also lowers cholesterol, and vitamin B-6 helps synthesize serotonin, which is a neurotransmitter that regulates mood, sleep and appetite.In addition to transporting oxygen, iron helps make neurotransmitters and supports your immune system by regulating the growth of cells that fight pathogens.Potassium and magnesium carry electrical charges that stimulate muscle contraction and nerve transmission. .

Sweet potatoes: Health benefits and nutritional information

In one 2008 study , researchers found that an extract of white skinned sweet potato improved insulin sensitivity in people with type 2 diabetes.Earlier, in 2000, laboratory rats consumed either white skinned sweet potato or an insulin sensitizer, called troglitazone, for 8 weeks.Studies have found that people who consume more fiber appear to have a lower risk of developing type 2 diabetes.A 124 g serving of mashed sweet potato provides 259 milligrams (mg) of potassium, or around 5% of the daily requirements for an adult.Antioxidants such as beta-carotene can help prevent cellular damage caused by unstable molecules called free radicals.If levels of free radicals in the body get too high, cellular damage can occur, increasing the risk of some conditions.The fiber content in sweet potatoes can help prevent constipation and promote regularity for a healthy digestive tract.Also, multiple studies have linked high dietary fiber intake with a reduced risk of colorectal cancers.According to the Office of Dietary Supplements (ODS), a baked sweet potato in its skin will provide around 1,403 mcg of vitamin A, or 561% of a person’s daily requirement.Many of the symptoms of scurvy result from tissue problems due to impaired collagen production.A low vitamin C intake may increase a person’s risk of iron deficiency anemia.A rodent study from 2017 suggests that an extract of purple sweet potato color may help reduce the risk of inflammation and obesity.A 2010 study found that taking high dose choline supplements helped manage inflammation in people with asthma. .

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