Learn about the high nutritional content of potatoes and their significance in the world of food, agriculture, and health.
Potatoes: Their Nutritional Value and Why They Belong in Your Everyday Meal Plan
The potato is rich in essential nutrients like vitamin C, potassium, and carbs, and they have made their mark in the world of food.
When it comes to nutrient-dense foods that are optimal for supplying more than enough energy for your body and brain to perform at their best, the potato is probably the healthiest and most versatile choice out there.
A tuber of the plant Solanium tuberosum, potatoes are closely related to other members of the nightshade family like tomatoes and bell pepper. In today’s world, potatoes have been recognised for their great global significance in agriculture, food economics, and the culinary arts.
The properties of this root vegetable and its role in world economy are still under study today. As they come in many shapes and sizes and have innumerable health benefits, both nutritional and medicinal, they are truly a celebrity among vegetables.
The Roots of the Potato
The story of the potato began about 7,000-10,000 years ago when it was first domesticated by the indigenous people of present-day southern Peru and extreme northwestern Bolivia, in the Andes region of South America. It wasn’t until the second half of the 16th century that the Spanish introduced potatoes to European agriculture, from where the crop spread to the rest of the world.
Owing to their high nutritional value and ease of cultivation, potatoes have now become a staple food in most parts of the world and play a vital role in global food security and modern industrial agriculture. In fact, this underground tuber has contributed to ending multiple famines throughout history—sometimes single-handedly.
Despite the life-saving, game-changing role that this root vegetable has played in our history, there are numerous myths surrounding the nutritional composition of potatoes. You may have heard such misinformation as “potatoes are nothing but empty calories” or “sweet potatoes are healthier”. It is the aim of this article to debunk these false accusations made against the world’s third most important food crop.
Nutritional Content of Potatoes.
Before we delve into the nutritional facts about potatoes, it should be noted that these tubers are incredibly versatile. There are over 5,000 varieties of potatoes grown globally and countless ways to prepare them for consumption. The downside of this is that there is substantial variability in the nutrient content within varieties and preparations.
However, this article outlines the potato’s main nutrients and their values with reference to 100 grams of boiled potatoes with skin and without salt, as mentioned in the USDA Database.
A Quick Overview:
Water: 77 g
Energy: 87 kcal
Carbohydrates: 20.1 g
Fat: 0.1 g
Protein: 1.87 g
Water: 77 g
With that out of the way, let’s finally see some of the gifts that the mighty, yet humble, potato has in store for us.
Vitamin C
Potatoes are a good source of vitamin C, or ascorbic acid, which makes them helpful in boosting the immunity system, repairing tissues, forming collagen in the body, absorbing iron, and overall growth. 100 grams of potatoes contain about 13 milligrams of vitamin C, which is nearly 30% of the recommended daily nutrient intake for adults.
Potassium
The most prominent mineral in potatoes is potassium, which serves to maintain fluid balance in the cells of the body and contributes in the transmission of nerve signals across muscles, even cardiac muscles. Experts advise an increase in intake of potassium to improve cardiac health.
Containing 379 mg of potassium, 100 grams of potatoes can contribute to more than 10% of an adult’s daily potassium requirement.
Carbohydrates
Potatoes are, of course, a great source of carbohydrates, the main fuel for the body. Carbs are one of the most important macronutrients and an essential part of a healthy diet as they are converted into energy used to power all bodily functions and physical activity. Carbohydrates are found in potatoes mainly in the form of starch. If cooked a certain way, they may be a good source of resistant starch as well, which has many health benefits, including an increase in glucose tolerance. While the required daily intake for carbohydrates vary from person to person, depending on the level of their daily energy output, it is generally recommended that carbohydrates should constitute 40-70% of an adult’s total calorie intake. In 100 grams of potatoes, there is approximately 20.1 grams of carbohydrates, making them a go-to food for energy.
Protein
Another major nutrient found in potatoes is protein. Proteins are vital in the maintenance of overall health since they are used to develop and repair muscles and bones and to create important hormones and enzymes in the body.
100 grams of potatoes contain 1.89 grams of protein. The estimated minimum daily requirement of protein for adults is 0.75 grams per kilogram of body weight.
Fibre
Although not a high-fibre food per se, potatoes can provide a stable supply of dietary fibres in the long run. If eaten regularly, potatoes can help in lowering cholesterol levels, control blood sugar levels, normalise bowel movements, and even aid in achieving healthy weight.
It is recommended that adults consume at least 25 grams of dietary fibre per day, and 100 grams of potatoes provide 1.8 grams of naturally occurring fibre.
Vitamin B6
Potatoes also contain a good amount of vitamin B6, which is an indispensable requirement for healthy brain function and is involved in creating haemoglobin. An adult needs 1.3 milligrams of vitamin B6 a day, and 100 grams of potatoes have about 0.299 milligrams, which amounts to 23% of the daily value.
Conclusion
Over and above these facts, potatoes also happen to be free of gluten and cholesterol. Even when fried, they are healthier than most other foods, and so they make excellent snacks to curb your craving.
If you are looking to transform your dietary habits by adding more plant-based nutrients or simply want to eat healthy, then make sure to include potatoes in your meals.
