Download Potatoes contain antioxidants

HISTORY OF POTATO
Potatoes originated in the Andean mountain region of South America. Researchers estimate that potatoes
have been cultivated by the Indians living in these areas for between 4,000 and 7,000 years. Unlike many
other foods, potatoes were able to be grown at the high altitudes typical of this area and therefore became a
staple food for these hardy people.
Potatoes were brought to Europe by Spanish explorers who "discovered" them in South America in the early
16th century. Since potatoes are good sources of vitamin C, they were subsequently used on Spanish ships to
prevent scurvy. They were introduced into Europe via Spain, and while they were consumed by some people
in Italy and Germany, they were not widely consumed throughout Europe, even though many governments
actively promoted this nutritious foodstuff that was relatively inexpensive to produce. The reason for this is
that since people knew that the potato is related to the nightshade family, many felt that it was poisonous like
some other members of this family. In addition, many judged potatoes with suspicion since they were not
mentioned in the Bible. In fact, potatoes initially had such a poor reputation in Europe that many people
thought eating them would cause leprosy.
Some of the credit for the rise in potatoes' popularity is given to two individuals who creatively engineered
plans to create demand for the potato. In the 18th century, a French agronomist named Parmentier created a
scheme whereby peasants could "steal" potatoes from the King's "guarded" gardens. He also developed and
popularized the mashed potato that became popular probably because he made this suspicious vegetable
unrecognizable. Another person who was instrumental to the acceptance of potatoes was Count Rumford. A
member of the British scientific group, the Royal Society, Rumford created a mush soup made of potatoes,
barley, peas and vinegar, which the German peasants adopted as a satisfying and inexpensive dish.
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vitamin B6
32%
Potassium
26%
Copper
22%
Vitamin C
22%
Manganese
19%
Phosphorus
17%
Fiber
15%
vitamin B3
15%
pantothenic acid
13%
Are potatoes healthy? Yes they are
It’s a surprise for many to discover one medium potato (5.3 oz) with the skin contains:
45 percent of the daily value for vitamin C
More potassium (620 mg) than even bananas, spinach, or broccoli;
10 percent of the daily value of B6;
Trace amounts of thiamine, riboflavin, folate, magnesium, phosphorous, iron, and zinc
and all this for just 110 calories and no fat, sodium orcholesterol.
More surprising facts:
Potatoes are a vegetable. The popular tuber counts toward the total recommended servings of vegetables. One medium-sized
potato (5.3 oz.) counts as 1 cup of starchy vegetables
Overall diet quality can be improved when adults and children consume (non-fried) white potatoes. Research released in
April 2011 using data from National Health and Nutrition Examination Survey (NHANES) 2001-2008 demonstrates meals that
contain potatoes contain more servings of other vegetables, and are significantly higher in potassium, fiber and vitamin C.
Potatoes are a complex carbohydrate. The majority of carbohydrates in potatoes are complex carbohydrates, your body’s main
energy source.
Only about 20% of the potato’s nutrition is found in the skin. In fact, most of the vitamin C and potassium are found in the
potato’s flesh, but that good for-you fiber is found in the skin. That’s why it’s best to enjoy every part of the spud.
Potatoes can be part of a weight loss regimen. Research released by the University of California, Davis and the National Center
for Food Safety and Technology, Illinois Institute of Technology in October 2010 demonstrates that people can include potatoes in
their diet and still lose weight. The results of this study confirm what health professionals and nutrition experts have said for years;
when it comes to weight loss, it is not about eliminating a certain food or food groups, rather, it is reducing calories that count.
Potatoes contain antioxidants. The amount and type depend on the variety of potato, but the predominant antioxidants are certain
carotenoids and anthocyanins.
There easy and healthy ways to prepare potatoes so they stay nutritious. Try topping a baked potato with salsa, steamed
vegetables, and low-fat sour cream or Greek yogurt. Consider mashing potatoes with low-fat chicken broth. Potatoes roasted with
olive oil, garlic, and a touch of herbs are delicious. For more great ideas, visit our recipe section.
Potatoes are vegetables and they provide significant amounts of potassium and vitamin C. One medium-size (5.3 ounce)
skin-on potato contains just 110 calories per serving, has more potassium (620mg) than a banana, provides almost half the daily
value of itamin C (45 percent), and contains no fat, sodium or cholesterol.
Potatoes are the largest and most affordable source of potassium in the produce department. Research released in September
2011, also using data from NHANES 2001-2008, shows potatoes are one of the best nutritional values in the produce department,
providing significantly better nutritional value per dollar than most other raw vegetables. Both the 2005 and 2010 USDA Dietary
Guidelines identified potassium as a shortfall nutrient in the diets of Americans.
How to Select and Store
While potatoes are often conveniently packaged in a plastic bag, it is usually better to buy them individually
from a bulk display. Not only will this allow you to better inspect the potatoes for signs of decay or damage, but
many times, the plastic bags are not perforated and cause a build up of moisture that can negatively affect the
potatoes.
Potatoes should be firm, well shaped and relatively smooth, and should be free of decay that often manifests as
wet or dry rot. In addition, they should not be sprouting or have green coloration since this indicates that they
may contain the toxic alkaloid solanine that has been found to not only impart an undesirable taste, but can also
cause a host of different health conditions such as circulatory and respiratory depression, headaches and
diarrhea.
Sometimes stores will offer already cleaned potatoes. These should be avoided since when their protective
coating is removed by washing, potatoes are more vulnerable to bacteria. In addition, already cleaned potatoes
are also more expensive, and since you will have to wash them again before cooking, you will be paying an
unnecessary additional cost.
Since new potatoes are harvested before they are fully mature, they are much more susceptible to damage. Be
especially careful when purchasing these to buy ones that are free from discoloration and injury.
The ideal way to store potatoes is in a dark, dry place between 45F to 50F (between 7-10C) as higher
temperatures, even room temperature, will cause the potatoes to sprout and dehydrate prematurely. While
most people do not have root cellars that provide this type of environment, to maximize the potato's quality and
storage, you should aim to find a place as close as possible to these conditions. Storing them in a cool, dark
closet or basement may be suitable alternatives. Potatoes should definitely not be exposed to sunlight as this
can cause the development of the toxic alkaloid solanine to form.
Potatoes should not be stored in the refrigerator, as their starch content will turn to sugar giving them an
undesirable taste. In addition, do not store potatoes near onions, as the gases that they each emit will cause the
degradation of one another. Wherever you store them, they should be kept in a burlap or paper bag.
Mature potatoes stored properly can keep up to two months. Check on the potatoes frequently, removing any
that have sprouted or shriveled as spoiled ones can quickly affect the quality of the others. New potatoes are
much more perishable and will only keep for one week.
Possible health benefits of consuming potatoes
Consuming fruits and vegetables of all kinds has long been associated with a reduced risk of many lifestylerelated health conditions. Many studies have suggested that increasing consumption of plant foods like
potatoes decreases the risk of obesity and overall mortality, diabetes, heart disease and promotes a healthy
complexion and hair, increased energy, overall lower weight.
Bone health
The iron, phosphorous, calcium, magnesium and zinc in potatoes all contribute to the building and
maintaining of bone structure and strength.
Iron and zinc play crucial roles in the production and maturation of collagen.Though phosphorus and calcium
are both important in bone structure, the careful balance of the two minerals is necessary for proper bone
mineralization - consumption of too much phosphorus with too little calcium intake can result in bone loss.
Heart health
The potato's fiber, potassium, vitamin C and vitamin B-6 content, coupled with its lack of cholesterol, all
support heart health.
Potatoes contain significant amounts of fiber, which helps lower the total amount of cholesterol in the blood,
thereby decreasing the risk of heart disease. In one study, those who consumed 4069 mg of potassium per day
had a 49% lower risk of death from ischemic heart disease compared to those who consumed less potassium
(about 1000 mg per day).5
Vitamin B-6 prevents the buildup of a compound known as homocysteine. When excessive amounts of
homocysteine accumulate in the body, it can damage blood vessels and lead to heart problems.
Inflammation
Choline is a very important and versatile nutrient in potatoes that helps with sleep, muscle
movement, learning and memory. Choline also helps to maintain the structure of cellular
membranes, aids in the transmission of nerve impulses, assists in the absorption of fat and
reduces chronic inflammation.
Cancer
Potatoes contain folate, which plays a role in DNA synthesis and repair, thus preventing
the formation of cancer cells from mutations in the DNA.6
Fiber intake from fruits and vegetables like potatoes are associated with a lowered risk
of colorectal cancer. Vitamin C and quercetin function as powerful antioxidants that
help protect cells against free radical damage.
Digestion and regularity
Because of their fiber content, potatoes help to prevent constipation and promote
regularity for a healthy digestive tract.
Weight management and satiety
Dietary fibers are commonly recognized as important factors in weight management
and loss by functioning as "bulking agents" in the digestive system. These compounds
increase satiety and reduce appetite, making you feel fuller for longer and thereby
lowering your overall calorie intake.
Metabolism
Potatoes are a great source of vitamin B-6, which plays a vital role in energy
metabolism by breaking down carbohydrates and proteins into glucose and amino
acids. These smaller compounds are more easily utilized for energy within the body.
Skin
Collagen, the skin's support system, relies on vitamin C as an essential nutrient that
works in our bodies as an antioxidant to help prevent damage caused by the sun,
pollution and smoke. Vitamin C also promotes collagen's ability to smooth wrinkles and
improve overall skin texture.