Tuesday, August 1, 2017

5 Reason You Should be Eating Potatoes

I Love a Potato!

I have fallen in love with the potato! I don't know how many years it has been that I have been avoiding thing wonderful starch, but I'm glad I have changed and added it back into my diet. I have been eating at least two potatoes everyday for the last four weeks. Guess what? I haven't gained any weight. I thought for sure that I would because in the past I have, but not any more. Today I want to learn more about these tasty spuds and see why they are so good for us.
  Fun Facts about Potatoes - brendamueller.com - autoimmune disorders/diseases

Potatoes are...

– An excellent source of vitamin C – A good source of potassium (more than a banana!) – A good source of vitamin B6 – Fat-, sodium- and cholesterol-free – Only 110 calories per serving

Sweet Potatoes vs. white potatoes

  • They are similar in their calorie content as well as the amount of fiber, protein and vitamin B6.
  • White potatoes pack the greater potassium punch (620 mg vs 440 mg) whereas sweet potatoes definitely lead the way in vitamin A (120% of the daily value).
  • Both potatoes provide an excellent source of vitamin C (45% of the daily value for white potatoes and 30% of the daily value for sweet potatoes).

5 Benefits of Eating Potatoes

5 Benefits of Eating Potatoes - brendamueller.com - autoimmune disorders/diseases

Reduce Inflammation I have found that a lot of my inflammation has subsided since I've been eating potatoes. I also am not having the constant pain of indigestion. Both rice and potatoes are very soothing to my digestive tract. This may be one of the reasons. Potatoes are very effective in reducing inflammation, both internal and external. Since it is soft, easily digested and has a lot of vitamin-C (a very good antioxidant that repairs tissue wear and tear), potassium and vitamin-B6, it can relieve any inflammation of the intestines and the digestive system.

Increase Immunity Vitamin C can help prevent everything from scurvy to the common cold, and potatoes are full of this nutrient, with about 45 percent of the daily recommended intake per medium baked potato, according to the Washington State Potato Commission. Potatoes are an excellent source of vitamin C (45% of the DV), which is more vitamin C than one medium tomato (40% DV) or sweet potato (30% DV).

Vitamin C aids in:
  • collagen production
  • assists with iron absorption
  • and helps heal wounds and keep your gums healthy
  • may help support the body’s immune system.

Maintain blood pressure Bananas are often suggested when people need to maintain their blood pressure because of their potassium. But did you know that while a banana has nine percent of your daily needs, a baked regular potato has twice as much-20 percent-and a sweet one has 12 percent.

Improve Gut Health A single baked potato will provide nearly 12% of the daily recommended amount of fiber. High levels of dietary fiber and 'bulking agents' support healthy digestion and regular bowel movements, while giving a protective effect from colon cancer. If you suffer from slow bowel movements, eat cooked potatoes that have been cooled. The cooling process increases the amount of indigestible starch from 7% to 13%. I have found that for me, eating the potatoes cause regular elimination. Potatoes are much tastier than a magnesium tablet.

Reduce Your Stress Potatoes are exceedingly rich in Vitamin B6, a vitamin needed for a balanced mood. Just  1/2 a cup of a baked potato contains 21 per cent of the daily value of the vitamin. Vitamin B6 is needed for normal brain development and function, and helps the body make the hormones serotonin and norepinephrine, which influence mood, and melatonin, which helps regulate the body clock.

Baked Russet Potato 4 Oz

Calories 110 Sodium 9 mg
Total Fat 0 g Potassium 624 mg
Saturated 0 g Total Carbs 24 g
Polyunsaturated 0 g Dietary Fiber 3 g
Monounsaturated 0 g Sugars 1 g
Trans 0 g Protein 3 g
Cholesterol 0 mg
Vitamin A 0% Calcium 2%
Vitamin C 24% Iron 7%

The Baby Reds 1 Cup

Calories 110 Sodium 0 mg
Total Fat 0 g Potassium 620 mg
Saturated 0 g Total Carbs 26 g
Polyunsaturated 0 g Dietary Fiber 2 g
Monounsaturated 0 g Sugars 1 g
Trans 0 g Protein 3 g
Cholesterol 0 mg
Vitamin A 0% Calcium 2%
Vitamin C 45% Iron 6%

The Yukon Golds 1/2 Medium Potato

Calories 77 Sodium 6 mg
Total Fat 0 g Potassium 421 mg
Saturated 0 g Total Carbs 25 g
Polyunsaturated 0 g Dietary Fiber 2 g
Monounsaturated 0 g Sugars 1 g
Trans 0 g Protein 2 g
Cholesterol 0 mg
Vitamin A 0% Calcium 1%
Vitamin C 26% Iron 4%

The Yam 6 oz

Calories 150 Sodium 230 mg
Total Fat 2 g Potassium 0 mg
Saturated 1 g Total Carbs 30 g
Polyunsaturated 1 g Dietary Fiber 2 g
Monounsaturated 0 g Sugars 4 g
Trans 0 g Protein 5 g
Cholesterol 0 mg
Vitamin A 0% Calcium 25%
Vitamin C 0% Iron 10%
Percentages are based on a 2000 calorie diet.

Source:

  • https://www.potatogoodness.com/nutrition/
  • http://www.myfitnesspal.com/food/calories/
  • https://www.organicfacts.net/health-benefits/vegetable/health-benefits-of-potato.html
  • https://www.livescience.com/45838-potato-nutrition.html
  • http://www.besthealthmag.ca/best-eats/healthy-eating/6-health-benefits-of-potatoes/
  • http://www.dailymail.co.uk/health/article-1206765/Why-potatoes-suprising-health-benefit-key-lasting-weight-loss.html

1 comment:

  1. They're also high in potassium. I struggle with maintaining normal potassium levels so I'll supplement with potatoes and Pedialyte.

    ReplyDelete