The benefits of potatoes

 

The benefits of potatoes

potato

Potato is one of the most important and most consumed food in all parts of the world. Potato bears the scientific name (in Latin: Solanum tuberosum). It originates from the Andean highlands in South America [1] and is one of the most important sources of carbohydrates in the human diet, as it is currently considered the fourth most important Crops in the world after wheat , rice and maize; This is due to its high yield and nutritional value. 

Potatoes are accused by many of being a cause of weight gain and obesity and not giving them health benefits, and therefore some people avoid eating them if they try to stick to a healthy diet, and this has also contributed to the spread of the desire to avoid carbohydrates in the diet, and in contrast, some use potatoes Some health and therapeutic purposes, and therefore this article aims to clarify the reality of the health benefits of potatoes.

Potato nutritional composition

The following table shows the nutritional composition of every 100g of boiled potatoes with their skin without adding salt: [3]

The nutrient component the value

water 76.98 gm

energy 87 calories

Protein 1.87 gm

Fats 0.10 g

Carbohydrates 20.13 g

Dietary fiber 1.8 g

Total sugars 0.91 g

Calcium 5 mg

Iron 0.31 mg

magnesium 22 mg

Phosphorous 44 mg

Potassium 379 mg

Sodium 4 mg

Zinc 0.30 mg

Vitamin C. 13.0 mg

Thiamine 0.106 mg

Riboflavin 0.020 mg

Niacin 1,439 mg

Vitamin B6 0.299 mg

Folate 10 micrograms

Vitamin B12 0.00 mcg

Vitamin A 3 universal units, or 0 micrograms 

Vitamin E (alpha-tocopherol) 0.01 mg

Vitamin D. 0 global units

Vitamin K. 2.2 mg

Caffeine 0 mg

Cholesterol 0 mg

Potatoes provide a good amount of dietary fiber, folate ( folic acid ), niacin, pantothenic acid (vitamin B5), potassium, and vitamin C, in addition to thiamin and vitamin B6. [3]

The benefits of potatoes

Despite what has been known for its potatoes to many of being a food that should be avoided in a healthy diet, but it gives many health benefits, where dander contains material that may act to prevent the link bacteria in the cells, [4] This is in addition to containing potatoes on Many different nutritional elements, as shown in the above table, [3] that give the body multiple health benefits, and their benefits to the human body include all of the following:

Some limited scientific research has found benefits for eating potatoes in both stomach disorders and obesity, as it is used in a protein powder that is mixed with water and consumed to help get rid of the extra weight , but these effects need more scientific research. [4]

Some limited scientific research has also found an effect of the external use of potatoes on the skin in many cases, which include arthritis, infections, boils, and burns, in addition to some other conditions, and these effects also need more scientific research to clarify their effectiveness. [4]

Potatoes contain in their core and peel phytochemical compounds (in English: phytochemicals) that include phenolic acids (in English: phenolic acids), anthocyanins (in English: anthocyanins), and carotenoids (in English: carotenoids), which have been found to have many protective effects. Of chronic diseases, such as hardening of the arteries , cancer, [2] high blood pressure, and some neurodegenerative diseases (English: Neurodegenerative diseases), and others. [1]

Despite the simple protein content of potatoes , the protein it contains is a protein of high biological value, meaning that it contains a good proportion of essential amino acids compared to other plant proteins. [2]

Potatoes provide calories and energy, which makes them suitable in poor countries as a main source of energy in the diet . [1]

Toxic and side effects

Eating ripe and healthy potatoes is safe for the human body, especially in pregnant and lactating women , but damaged potatoes, green potatoes and potato buds carry some toxins that cannot be eliminated through cooking, and they cause some side effects that include headache, flushing, Nausea, vomiting, diarrhea , stomach pain, thirst, insomnia, and in some severe cases, these toxins can cause death. As for the safety of using raw potatoes externally on the skin, there is not enough research to know this. [4]

Pregnant and lactating women should avoid using potatoes in therapeutic quantities until there is more scientific evidence on how safe this is. Diabetics should also monitor their intake of potatoes, [4] as cooked potatoes provide easy-to-digest starches that contribute to rapidly raising the level of blood glucose after it addressed, taking into account must also be constantly eating potatoes and large quantities can raise the risk of obesity and some related diseases, such as type II diabetes disease, diseases of the heart and blood vessels. [2]

In addition, potatoes contain some proteins that cause human allergies, and which can cause some people to have severe allergic reactions, inflammation of the intestine, and nausea . [2]

Drug interactions

Large quantities of potatoes should be avoided by people who are taking medications that dissolve blood clots. This is because they contain substances that also contribute to preventing blood clotting, and eating large quantities of potatoes with these medicines increases the chance of bleeding and bruising . [4]

Note : The topic of the benefits of potatoes is not a medical reference, please see a doctor.

 

References

^ A b t Khalid Zaheer And Humayoun Akhtar (2016), "Potato Production, Uso, And Nutrition - A Review , " , Critical Reviews In Food Science And Nutrition , Issue 5, 56 the Folder, 711-721 . Page. Edited.

^ A b c w c Jinhu Tian, ​​Jianchu Chen, Xingqian Ye, et. al. (2016), "Health benefits of the potato affected by domestic cooking: A review" , Food Chemistry , Issue 1, Folder 202, Page 165-175. Edited.

^ A b v The the National Agricultural Library, " the National Nutrient Reference the Database For the Standard . Release 28: Potatoes, Boiled, Cooked In Skin, Flesh, Without Salt" , United States Department Of Agriculture , Retrieved 23-7-2016.

^ A b t w c h "Potato" , of WebMD , 2009, Retrieved 5-10-2016.