Health Benefits of Potatoes

Most of us love potatoes; in fact, we cannot imagine our vegetables without them. Their botanical name is Solanum tuberosum and they belong 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. They are found in about five thousand different varieties which 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 their inclusion 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 them. 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 their consumption.
• A single potato contains 1,627g of potassium. Its 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.
• They 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.
• They are a wholesome food and you won't be hungry at all, for some hours. 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 them. We prepare a salty, fried and fatty snack out of them. The skin which contains most of the nutrients is peeled off. While cooking, most of the vitamin C in the tuber is lost. It is better to eat them baked, than fried or grilled ones. Here is a recipe, which will help keep the nutrients intact in your 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 them in half (lengthwise) and scoop out centers leaving ¼th shell. Cut shells in half (lengthwise). Spray them with butter flavored spray. Place the 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, they complement every meal.