Health Benefits of Potatoes

Most of us love potatoes; in fact, we cannot imagine our vegetables without potatoes. The botanical name for potato is Solanum tuberosum and it belongs to the family Solanaceae. It is believed that potatoes were grown for the first time in Central and South America. Potatoes are tubers that grow under the ground and is world's fourth largest crop. There are about five thousand different varieties of potatoes grown all over the world. The health benefits of potatoes are as follows.

• Potatoes are a rich source of vitamin C. Presence of vitamin C makes them very good for your immune system, heart and skin. Diseases like scurvy, which are caused due to Vitamin C deficiency, can be avoided with the inclusion of potatoes in your daily meal. The presence of dietary fiber is recommended by health practitioners and potatoes are a valuable source of the same. Dietary fiber can actually help you burn those extra calories. Some nutrients in sweet potatoes are known to have cholesterol lowering effects.
• Vitamin B6, that is known to cure about a hundred health diseases, is also present in potatoes. Among its other benefits are the prevention from heart diseases, kidney stones, premenstrual syndrome, mental depression, etc. The presence of vitamin B6 in potatoes, makes them an ideal ingredient in the meals for athletes. Allergies and reduction in strength of the immune system, caused due to insufficient Vitamin B6 in your diet, can also be made up with the consumption of potatoes.
• A single potato contains 1,627g of potassium. The potato skin, especially, has a high concentration of potassium. Potassium is very necessary for cellular body functions. Even a slight deficiency of potassium (hypokalemia) can cause salt sensitivity and high blood pressure. Recently, scientists have discovered a compound 'kukoamine' in potatoes, which helps lower blood pressure.
• Potatoes also contain iron and copper. Iron is the most important component that maintains the hemoglobin levels in the body. Low iron intake causes lack of energy, dizziness, headache and anemia. Copper along with iron is necessary for red blood cell formation.
• Vitamin A is not present in potatoes, but is present in ample quantities in sweet potatoes. It is very good for your eyes, skin and is necessary for healing of wounds.
• Potatoes are a wholesome food and you won't be hungry at all, for some hours, after eating potatoes. They contain carbohydrates, which is a good source of energy. They facilitate easy digestion. So, if you are suffering from diarrhea, you know what to eat!

If potato is so nutritional, where does the fault lie? The fault lies in the way people cook or eat potatoes. We prepare a salty, fried and fatty snack of potatoes. The skin which contains most of the nutrients is peeled off. While cooking potatoes, most of the vitamin C is lost. It is better to eat baked potatoes, than fried or grilled ones. Here is a recipe, which will help keep the nutrients intact in your potato dish.

Baked Potato Skins

Ingredients (for 6 servings)
½ cup grated, fat-free cheddar cheese
4 medium potatoes
¼ cup minced green onions
3 tbsp very lean bacon bits
butter flavored non-stick spray

Preparation
Scrub and pierce the potatoes. Bake them in a preheated oven (400°C), for about an hour. Cut potatoes in half (lengthwise) and scoop out centers leaving ¼th shell. Cut shells in half (lengthwise). Spray them with butter flavored spray. Place the potato shells on a large baking sheet. Bake in a preheated oven at 500°C, until crisp. Sprinkle evenly with cheese, bacon bits and onion. Again, place it in oven at 400°C for 3 minutes, to melt the cheese. Add a fat-free, sour cream to top off.

Get rid of the preconceived notions about potatoes and eat them the healthy way. With their typical, starchy flavor, potatoes complement every meal.