Potatoes, one of the most popular vegetables, are part of a number of cuisines around the world. It is the fourth largest food crop - following rice, wheat, and maize. There are as much as 200 varieties of potatoes, each with it distinct attribute. However, potatoes are only edible when cooked; it is poisonous raw, but becomes good food when cooked.
Potatoes can be cooked in a number of ways. Some of them featured on this site. However, it can be an excellent source of energy when they are cooked properly.
A man who prides himself on his ancestry is like the potato plant, the best part of which is underground (Spanish Proverb).
The Facts on Potatoes
One medium-sized cooked potatoes (173 g) have the following nutrients: 161 calories, 0.2g of fat, 36.6 g of carbohydrates, 3.8 g dietary fiber, and 2.3 g protein. Additionally, it contain vitamins and mineral. One medium potato contains the following:
- Vitamin C -- 17.6 mg
- Vitamin B1 (thiamin) -- 0.11 mg
- Vitamin B3 (niacin) -- 3.564 EN
- Vitamin b6 (pyridoxine) -- 0.538 mg
- Folic acid -- 48 mg
- Pantothenic acid -- 0.65 mg
- Phosphoros -- 121 mg
- Magnesium --48 mg
- Iron -- 1.87 mg
It is therefore an important source of antioxidants. If you prepare your potatoes with the skins, as in baking and roasting, you will ensure your helpful dosage of fiber, and some other vitamins and minerals.
Potatoes: A Healthy Choice
As a matter of fact, potatoes are a good choice if you wish to pack in fiber and vitamins. A medium size unpeeled oven baked potato has: as much fiber as 6 dried prunes, as much vitamin C as in 2 apples, and twice as much potassium as in 1 banana.
So here are some reasons you should eat potato:
- It contains B6, a water-soluble vitamin and a co-factor of a large number of essential enzymes in the body that aids in the formation of red blood cells.
- It can maintain heart health, memory function and urinary health, healthy cholesterol levels, and a healthy immune system.
These benefits will vary with the variety of potatoes.
Finally, potatoes a best kept in a cool, dark place. Storing potatoes in the refrigerator causes the starch in the potato to turn to sugar and it turns dark when it is cooked. Also, too much light will cause the potatoes to turn green.
Potatoes are a healthy choice. It is versatile and makes some really good dishes. Here are some potato dishes we enjoy here in Trinidad and Tobago.
There are many more potato recipes in this blog - and these are just some.
You may also like:
Healthy eating: taking control of what you eat
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