Do you know the benefits of potatoes?

The potato is considered a tuber due to its resistant stem, which acts as a carbohydrate and also has fiber in the body. Its benefits help satiety, reducing the desire to eat and leading to weight loss.

Cancer can be prevented with it, including high blood pressure and diabetes. In addition, its compounds collaborate with antioxidant, anti-inflammatory actions and prevent many other diseases. Its intake benefits health, reducing conditions that can detract from well-being.

Its nutrients are essential, given how it is cooked and how it can be incorporated into everyday meals. Read on to understand the benefits of potatoes!

Understanding potatoes

From its origins, the potato has its own unique characteristics, including its historical importance. It is a vegetable capable of serving as a staple food, but at the same time an important one. Its properties and nutrients enhance its entire formulation, as well as its benefits.

There are variations in their cultivation, plus you can find English, sweet, asterix, baroa and baraka potatoes. Their compounds are full of carotenoids, flavonoids and phenolic acids, all of which characterize the body's molecules, neutralizing and removing free radicals.

The accumulation of unstable molecules can lead to other problems, especially the development of chronic diseases, for example. Read on to find out more about potatoes!

Origin and characteristics of the potato

Bolivia and Peru were the countries that began cultivating the potato around 8,000 years ago, adding to the fact that they are in the Andes Mountains and close to Lake Titicaca. The communities grew closer to South America, with many species.

What people know as the potato is just a fragment of a genetic diversity that ranges from sixty to one hundred centimetres in height, with flowers and fruit.

Historical importance of the potato

Given the historical importance of the potato, it enabled the expansion of the Wari civilization and the lands of Ayacucho. This all happened around 500 years after Christ, and at the same time Tiwanaku was developed, which is an archaeological site. It is close to Lake Titicaca, considering all the production.

Elevated areas were limited by water channels, formulating tons of plant growth per hectare. Many believe that five hundred thousand people lived around the city-state, including all the valleys, around 800 years after Christ.

Potato properties and nutrients

The potato has many nutrients and properties, as well as being a rich source of minerals and vitamins. The average baked potato can result in a 173 gram meal, adding its skin, with 4.3 grams of protein, 3.8 grams of fiber, 26% of potassium and more.

Everything can depend on the preparation and variety, especially the compounds, so the average calorie can be around 161, with carbohydrates at 36.6 grams, vitamin C at 28% and including vitamin B6. Magnesium is also part of this, making up 12%, with manganese at 19%, as well as phosphorus, niacin, folate and fat.

What are potatoes good for?

Serving many purposes, the potato can improve brain health, as well as having a low sodium content. In other words, it aids a diet. Including it in the diet can provide many important nutrients, as well as establishing health maintenance.

PMS is also alleviated with it, considering the entire reproductive age of a woman. Cramps are also prevented by the lack of minerals it can provide, and everything depends on its cooking, preparation and characterization for consumption.

Main types of potato

There are many types of potato, all of which can help a person's health: English, sweet, baroa, baraka and asterix. It is one of the most consumed foods in the world, behind corn, wheat and rice.

With a lot of water, it is a dietary fiber, because it can be an important source of carbohydrates for the daily routine. Its main formulations can also provide good blood glucose levels, leaving an energetic individual and giving good functioning to the neurons.

English potato

The English potato needs to be eaten without too much exaggeration, because it contains a large amount of carbohydrates. Many recipes use its skin, but there are other variations. The basic options include fried, baked or boiled potatoes, which can be added to salads, soups and mashed potatoes.

Breads can be made with it, as well as savoury cakes and baked goods, so depending on its purpose it can be added to many dishes, as an accompaniment or even as a main course.

Sweet potatoes

Low in fat, sweet potatoes are a good source of antioxidants, including anthocyanins and beta-carotene, which help protect all the cells in the body. They can eliminate free radicals and prevent premature ageing.

These can be found in purple, orange, cream and white. Everything can vary in terms of taste and composition, with purple potatoes having a higher antioxidant content. Orange potatoes, for example, have a higher beta-carotene content.

Asterix potato

The asterix potato stands out because of its color, including its pink skin. This contrast also leads to its yellow interior, with a high concentration of starch, serving as an appetizer, being dry, soft on the inside and crunchy on the outside.

It provides zinc, phosphorus, potassium, vitamin B and C. In addition, its benefits are greater than those of the English potato, mainly because it has more antioxidants. This color also has anthocyanins, mainly for its reddish color.

Potatoes

Known as mandioquinha or batata salsa, the baroa potato is full of fiber and carbohydrates. All these nutrients are capable of providing energy, especially for the cells and contributing to the proper functioning of the intestine.

It contains B-complex vitamins, C, phosphorus, iron and calcium and can provide many health benefits. It can be added to a diet in order to gain muscle mass. It can be eaten as an accompaniment to a dish.

Potato baraka

The baraka potato, which has an elongated oval shape, has a light yellow skin and flesh. It is dry and firm and can be baked, boiled, fried and used for a variety of pastas. It must not be presented with green spots or sprouts and avoid those that may have an odor.

Its minerals are able to provide the starch, as well as minerals and vitamin C. It can be added to a diet, with many calories, but knowing how to handle its consumption. In addition, its nutrients still make up for all the calories it can provide.

Potato benefits

There are many benefits that potatoes can offer, including weight loss, energy and disposition. The brain can also be helped, preventing cancer and improving the cardiovascular system. The skin can look good and the intestines can be improved.

Diabetes can be controlled by strengthening the immune system and improving the quality of sleep. All of these processes can be improved by distributing it properly, knowing how to prepare and consume it in the required quantity. Constipation is reduced, as well as inflammation.

One medium potato can give you 164 calories, with 30% serving as the recommended intake of B6. In winter it can be an economical, nutritious and cozy option. Read on to find out more about the benefits of potatoes!

Helps with weight loss

With its resistant starch, potatoes can provide good fiber, as well as nutrients to control satiety, also reducing the desire to eat a lot between meals, reducing food intake and adding to a good weight loss diet.

It has fewer calories, especially compared to baroa and sweet potato. Including it in a diet can be a great way to lose weight, but without neglecting all the vitamins that are essential for the body's well-being.

Source of energy and disposition

In this system, the potato is full of carbohydrates, mainly to give you energy and energy. It's not just the body that gets these attributes, but also the brain, which is why it can help with physical activity, giving you more strength.

A well-handled day is one in which an individual is able to carry out his or her activities accurately and needs the energy to do so. In other words, the energy provided by the potato is capable of conferring many other benefits on the human being.

Improves brain activity

The brain process is enriched by including potatoes in the diet, because they are able to stabilize and provide the necessary flow of energy to the brain. This is due to the richness of the starch, considering all the full capacity it can provide.

In addition, it provides the relaxation necessary for rest, enabling a person to sleep through the fullness of the brain. It is therefore important to add it to daily meals and aim for even more positive formulations.

Prevents cancer

Here, antioxidants are present in the potato to indicate the levels of carotenoids, flavonoids and phenolic acids. This neutralizes the molecules, mainly preventing cancer from developing. Liver and colon cancer are prevented, guaranteeing full health.

Free radicals are not able to accumulate in the body when this food is included in daily routines. Anti-inflammatory, all of this prevents the growth of cancer in the body.

Improves cardiovascular health

In order to prevent heart disease, potatoes contain vitamin C, B6 and fiber. This process is also enhanced by minerals and potassium, which keep the heart system in balance. Blood pressure is controlled, as the fiber helps to lower cholesterol in the blood.

It protects against heart attacks, which are caused by the interruption of blood flow to the heart. Consuming potatoes can prevent this major problem from occurring, so it is not easy for heart tissue to die.

Helps control diabetes

With its starch content, the potato is resistant to this formulation and with the compound that is able to reduce diabetes, it can thus improve blood sugar control and give more assurance to those who suffer from this problem.

It's important to note that if the glycemic index is high, these people should consume the food with a different fibrous constitution, i.e. by consulting a specialist for further advice and prescriptions on how to add it to their daily meals.

Promotes intestinal health

In favor of the intestine, potatoes contain carbohydrates that are not consumed by the body and are portrayed as starch. They also act as fiber and can eliminate any bacteria that are preventing this system from functioning properly.

Here, intestinal infection can be highlighted, including constipation or even diarrhea. For this reason, the individual should follow the advice of a doctor, mainly because he or she is able to provide what can help and give the patient the well-being they are looking for.

Improves skin health

The skin can be strengthened by eating potatoes because they contain vitamin C and the B complex, as well as zinc, phosphorus, magnesium and potassium. All these compounds are essential for firming the skin and reducing the risk of psoriasis and acne.

Sensitive skin can suffer from the sun's rays, as well as pollution and smoke. By increasing collagen, the vitamin C present helps smooth expression lines and wrinkles, including a great improvement in skin texture. Therefore, the food should be included in meals.

Strengthens the immune system

The immune system can be enriched by potatoes, mainly because they contain vitamin C, flavonoids and carotenoids. In other words, they strengthen all the cells in this process, as well as the body, preventing colds, flu and allergies.

A study was carried out and published in the Journal of the Science of Food and Agriculture, indicating that pigs were fed a lot of potatoes, adding to the fact that they constituted a healthier organism, as well as a strengthened immunity. These animals received the food for 14 weeks and had low amounts of white blood cells.

Improves sleep quality

A good night's rest can be achieved with potatoes, as carbohydrates help improve sleep. A study by Sports Medicine in New Zealand showed that all foods with a high glycemic content can give you a good night's sleep.

In addition, it can promote more restful nights for athletes, so the potato should be taken more than an hour before bedtime. More specific information should be provided by a doctor and with their help as a process to be followed.

Other information about potatoes

Other information can be added to the potato process, including information on how to consume it, the daily recommendation, risks, excessive consumption and more. Potatoes can benefit your health, and great recipes can be made with them.

The contraindications to including it in a routine need to be analyzed, because there are people with specific problems who need to be aware of them. Its storage is also important, especially when buying and organizing it in the kitchen, for example.

Individuals with celiac disease or gluten sensitivity can benefit because there are no traces of this process. Follow the topics below to find out more about potatoes!

Ways to eat potatoes

Potatoes can be eaten boiled, stewed or baked. They can also be juiced, used to make bread, mashed potatoes or stuffed potatoes. Potato skins can be eaten because they also have many other benefits.

The healthier forms should be chosen because they can bring more positive benefits to the body and provide well-being to the person preparing them.

Daily recommendation

When it comes to how much potato you should consume each day, you can't overdo it because of its carbohydrates and calories. It also depends on how you want to add it to your diet, for example. Everything can vary according to your goal.

To gain mass, lose weight or maintain it. Metabolism is also highlighted, because you need to pay attention to the menus that will be made up over the course of the week. In this regard, a nutritionist should be contacted, because there are variations between people.

Risks and harms of excessive potato consumption

The risks of excessive potato consumption can turn it into a toxic food because of solanine, which is the kind that has a green discoloration. It can also cause headaches, respiratory problems, cramps and diarrhea.

Those that are also cooked above 120 degrees can produce a chemical called acrylamide. This compound can be found in cigarette smoke, as well as in dyes, glues and plastics, so consumers should beware.

Contraindications to eating potatoes

Potatoes cannot be eaten by people with heart or kidney problems because of the use of certain medications they take, especially because of the amount of phosphorus and potassium. Potatoes cannot be eaten when people are trying to lose weight because of the negative effects of bad cholesterol.

Although there are few problems with its formulation, some consumers may be allergic to it because of the vegetable's proteins, which are in excess. It can also trigger other health problems, so a doctor should be sought.

How to buy and store potatoes

Potatoes can be found at fairs or markets and are easy to find. They should be bought according to their purpose, especially so as not to waste them. As for storage, it should be in a cool place and in a paper bag.

It doesn't necessarily have to be in a cold place, but it can be in a pantry. Paper bags are more advantageous because they work better than plastic ones, so the vegetable can breathe easily and doesn't rot faster.

Enjoy all the benefits of potatoes!

Throughout the article, all the benefits of the potato have been outlined, including its health and wellbeing benefits. With antioxidants, it is also capable of providing minerals and vitamins. By providing greater immunity, it controls blood sugar, preventing heart disease from developing.

The digestive process can be improved with its consumption, preventing signs of premature ageing, for example. It provides satiety and can help with weight loss, excessive food cravings and avoiding pain. Its principle is also guaranteed by complementing a balanced diet.

It can be boiled, roasted, crushed, added to salads and varies according to everyone's preferences and tastes.