POTATO NUTRITION FACTS

     Potato is a starchy root vegetable of central American origin. This humble tuber is one of the most widely grown root-crops and one of the cheapest staple food ingredients consumed all-over the world.

     Botanically, it belongs to perennial subspecies of

Solanum tuberosum, in the Solanaceae family.

     Potato plant grows about 12 to 18 inches in height and bears many tubers underground. The tubers usually have round to oval to oblong shape but vary widely in size. Internally its fresh features bright cream-white, rose red, or russet color depending up on the variety with moist, crunchy texture and once baked becomes soft and has special buttery "potato" flavor.

Health benefits of potato

•       Potatoes are one of the finest sources of vitamins, minerals and dietary fiber.
•      100g provides 70 calories, however they  contain very little fat (just 0.1 per 100g) and no cholesterol.
•      They are very good natural sources of both soluble and insoluble fiber. The dietary fiber in them increases the bulk of the stod thus, it helps prevent constipation, decrease absorption of dietary cholesterol and thereby, lower plasma LDL cholesterol.
•      They also contain adequate amounts of many essential minerals like iron, manganese, magnesium, phosphorus, copper and potassium.
•      Potatoes may help lower blood pressure for several reasons.
•      Potatoes are also a good source of potassium.  
•      Low in calories. Good source of niacin, vitamin B6, iodine and thiamine.
•      Roast potatoes with the skin on are good source of silica.
•      Sweet potatoes are a great source of vitamin A which is important for our eyes. 

MINERALS RICH IN POTATOES  

POTASSIUM

              Usually bananas get all the potassium hype, but potatoes have roughly double the potassium of bananas.

           Potassium is an electrolyte mineral, meaning it strategically maintains fluid in and around cells. This process allows electricity to flow through for a steady heart rhythm, proper muscle contraction and efficient digestive processes. 

           As an adult you need 4,700 milligrams of daily potassium. A medium potato has nearly 900 milligrams of potassium.

IRON

           Iron carries oxygen around in your blood, dropping it off to cells, tissues and vital organs. A medium 7.5 ounce spud offers more than 1.6 milligrams of iron, helping you meet the 8-miiligram daily recommended for men and the 18-milligrams recommended daily for women.

        Pairing your potato with a vitamin C rich food, like a side of steamed broccoli or a glass of orange juice, enhances nonheme iron absorption. So your system absorbs the higher end of the range.

PHOSPHORUS

         Calcium is a major player in bone structure, but phosphorus is a close second. Around 25 percent of the phosphorus in your body supports bone structure.
         The remaining phosphorus supports cellwalls, produces energy and transmits genetic material, among other functions. Healthy adults need 700-milligrams of phosphorus per day.
         You'll get more than 120 milligrams from a 7-5 ounce potato.

MAGNESIUM

         Magnesium is the next important mineral for bone health.About half of the magnesium in your system keeps your bones strong and healthy.
         The remaining magnesium controls several hundred biochemical processes,supports immune function, keeps nerves working properly and serves many other functions.
         Man require 400 milligrams per day, which increases further to 420 milligrams after age 31.
         Adult women need 310 milligrams daily of magnesium until age of 30 and then 320 milligrams after that.
         Enjoying a 7.5 ounce potato offers nearly 50 milligrams of magnesium.