Health Benefits of Potato

All those naughty children around the world, who dislike eating any vegetable and hate them like anything, share another common interest. All of them like potatoes. This is the magic of the potatoes. You will hardly find anyone who dislikes them.
Today one cannot even imagine vegetables without potatoes. This shapeless and ugly looking tuber, bearing the scientific name Solanum Tuberosum, has cast a spell on us. Potato lovers (including me), and those who do not like them, will be equally delighted to know that potatoes have more in store for them than just carbohydrates and calories. Let us uncover them.
The health benefits of potato include the following:
• Weight Gain: Potatoes are mounds of carbohydrates and contain little proteins too. This makes it an ideal diet for those lean and thins who desperately want to put on weight. The vitamins like vitamin-C and B-complex also help in proper absorption of this carbohydrate. That is why they make an inevitable part of the diet of Sumo Wrestlers.
• Digestion: Since potatoes predominantly contain carbohydrates, they are easy to digest and facilitate digestion. This property makes them a good diet for patients, babies and those who cannot digest hard food but need energy. But you must remember that eating too much of potatoes regularly may cause acidity in the long run. Potatoes also contain considerable amount of fiber or roughage, more in raw potatoes and cold ones than boiled or hot ones.
• Skin Care: Vitamin-C and B-complex and minerals like potassium, magnesium, phosphorus and zinc are good for the skin. Apart from that, pulp obtained from crushed raw potatoes, mixed with honey, can serve as excellent skin and face packs. This helps even curing pimples and spots on the skin. Again, this pulp, if applied externally on burns, gives a quick relief and heals fast. Smashed potatoes, even water in which potatoes are washed, are very good for softening and cleaning skin, especially around elbows, back of the palms etc.
• Scurvy: The vitamin-C present in potatoes can help prevent this dreaded deficiency disease, caused due to lack of vitamin-C. It is characterized by cracked lip corners, spongy and bleeding gums, frequent viral infections like cold etc.
• Rheumatism: There are two aspects of this factor. Vitamins, calcium and magnesium in potatoes help giving relief in rheumatism. Water obtained from boiling potato gives relief in rheumatism. But due to high starch or carbohydrate content it tends to increase body weight which may have adverse effects on rheumatic people.
• Inflammation: Potato is very effective in inflammation, internal or external. Since it is soft, easy digestible and has a lot of vitamin-C (very good anti-oxidant and repairs wears and tears), potassium and vitamin-B6, among others, it relieves inflammation of intestines and the digestive system. It is very good diet for those who have mouth ulcers. Again, raw smashed potato can be applied to relieve external inflammation, burns etc.
• High Blood Pressure: Since high blood pressure is caused due to a number of reasons, including diabetes, tension, indigestion, nature of food and many such, different are the cures. Potato can be used to relieve High Blood Pressure due to tension, indigestion etc. due to abundance of vitamin-C and B in it, but should be avoided if it is due to diabetes. The fiber present in it is helpful in lowering cholesterol and improves functioning of insulin in the body, which aids to lowering of blood pressure, since there is a direct relation between the blood pressure and the glucose level in the blood and insulin regulates this glucose level.
• Brain Function: Proper functioning of the brain depends largely on the glucose level, oxygen supply, some members of the vitamin-B complex and some hormones, amino acids and fatty acids like omega-3 fatty acids. Potatoes cater to almost all the needs mentioned above. They are high in carbohydrates and thus maintain good level of glucose in the blood which does not let brain fatigue creep in and keeps the brain active and alert. Next is oxygen which is carried to the brain by the haemoglobin in the blood and whose main constituent is iron. Potato contains iron too and thus aids to this function also. Next is the turn of vitamin-B complex. Here again, potato is rich in vitamin-B6 and contains traces of other members of this complex. In addition, it contains certain other elements like phosphorus and zinc which are good for brain too.
• Heart Diseases: Apart from the vitamins (B-complex, C), minerals and roughage, potatoes also contain certain substances called Carotenoids (lutein, zeaxanthin etc.) which are beneficial for heart and other internal organs. But again, since it raises the glucose level in the blood and over intake may cause obesity, which in turn can put a lot of pressure on your heart; hence it is not recommended for obese or diabetic people.
• Kidney Stones: Kidney Stones, also known as Renal Calculi, are caused mainly due to raised level of uric acid in blood. In such cases, high proteins should be avoided, particularly animal proteins such as meat, turkey, shrimps, sea fishes, eggs, milk etc. as well as spinach, raw plantain, black grams and certain beans, which drastically increase the level of uric acid in blood. Iron and calcium also help form the stone. Potato is rich in both of these and normally seems not fit from this point of view. But it is very rich in magnesium which resists accumulation or deposition of calcium (calcification) in the kidney and other tissues, thereby proving beneficial for treatment of renal calculi.
• Diarrhea: It is an excellent energy-rich diet for those suffering from diarrhea, since it is very easy to digest as well as contains mild roughage. But an over intake may cause diarrhea due to excess ingestion of starch.
• Other Benefits and Cautions: Juice of potato is a good treatment for burns, bruises, sprains, skin problems, ulcers, effect of narcotics, cancer of prostrate and uterus and formation of cysts or tumors. On the other hand, some care also needs to be taken while eating potatoes. Green potatoes are poisonous, and so are potato leaves and fruits, as they contain alkaloids like solanine, chaconine and arsenic whose overdose may prove fatal. Moreover, the glycemic index (in simple words, the energy or sugar content) of potatoes is very high (above 80) and so obese, diabetic and those who are slimming down should avoid eating potatoes. If eaten, potatoes are better baked than raw or fried.
No! You need not worry because it is not that serious. If you are otherwise fine and healthy (a bit of fat is not at all bad. Instead, it is beneficial), you can always enjoy potato chips and French-fries while watching TV. You won’t become a couch-potato if you eat it within limits.
http://www.organicfacts.net/health-benefits/vegetable/health-benefits-of-potato.html
Potatoes
Whether mashed, baked or roasted, people often consider potatoes as comfort food. It is an important food staple and the number one vegetable crop in the world. Potatoes are available year-round as they are harvested somewhere every month of the year.
The potato belongs to the Solanaceae or nightshade family whose other members include tomatoes, eggplants, peppers, and tomatillos. They are the swollen portion of the underground stem which is called a tuber and is designed to provide food for the green leafy portion of the plant. If allowed to flower and fruit, the potato plant will bear an inedible fruit resembling a tomato.


This chart graphically details the %DV that a serving of Potatoes provides for each of the nutrients of which it is a good, very good, or excellent source according to our Food Rating System. Additional information about the amount of these nutrients provided by Potatoes can be found in the Food Rating System Chart. A link that takes you to the In-Depth Nutritional Profile for Potatoes, featuring information over 80 nutrients, can be found under the Food Rating System Chart.
• Health Benefits
• Description
• History
• How to Select and Store
• How to Enjoy
• Individual Concerns
• Nutritional Profile
• References
Health Benefits
Potatoes are a very popular food source. Unfortunately, most people eat potatoes in the form of greasy French fries or potato chips, and even baked potatoes are typically loaded down with fats such as butter, sour cream, melted cheese and bacon bits. Such treatment can make even baked potatoes a potential contributor to a heart attack. But take away the extra fat and deep frying, and a baked potato is an exceptionally healthful low calorie, high fiber food that offers significant protection against cardiovascular disease and cancer.
Our food ranking system qualified potatoes as a very good source of vitamin C, a good source of vitamin B6, copper, potassium, manganese, and dietary fiber.
Potatoes also contain a variety of phytonutrients that have antioxidant activity. Among these important health-promoting compounds are carotenoids, flavonoids, and caffeic acid, as well as unique tuber storage proteins, such as patatin, which exhibit activity against free radicals.
Potatoes' Phytochemicals Rival Those in Broccoli
Potatoes' reputation as a high-carb, white starch has removed them from the meals of many a weight-conscious eater, but this stereotype is due for a significant overhaul. A new analytical method developed by Agricultural Research Service plant geneticist Roy Navarre has identified 60 different kinds of phytochemicals and vitamins in the skins and flesh of 100 wild and commercially grown potatoes. Analysis of Red and Norkotah potatoes revealed that these spuds' phenolic content rivals that of broccoli, spinach and Brussels sprouts, and includes flavonoids with protective activity against cardiovascular disease, respiratory problems and certain cancers. Navarre's team also identified potatoes with high levels of vitamin C, folic acid, quercetin and kukoamines. These last compounds, which have blood pressure lowering potential, have only been found in one other plant, Lycium chinense (a.k.a., wolfberry/gogi berry). How much kukoamine is needed for a blood pressure lowering effect in humans must be assessed before it can be determined whether an average portion of potatoes delivers enough to impact cardiovascular health. Still, potatoes' phytochemical profiles show it's time to shed their starch-only image; spuds-baked, steamed or healthy sautéed but not fried-deserve a place in your healthy way of eating."Phytochemical Profilers Investigate Potato Benefits,"Agricultural Research, September 2007
Blood-Pressure Lowering Potential
UK scientists at the Institute for Food Research have identified blood pressure-lowering compounds called kukoamines in potatoes. Previously only found in Lycium chinense, an exotic herbal plant whose bark is used to make an infusion in Chinese herbal medicine, kukoamines were found in potatoes using a new type of research called metabolomics.
Until now, when analyzing a plant's composition, scientists had to know what they were seeking and could typically look for 30 or so known compounds. Now, metabolomic techniques enable researchers to find the unexpected by analyzing the 100s or even 1000s of small molecules produced by an organism.
"Potatoes have been cultivated for thousands of years, and we thought traditional crops were pretty well understood," said IFR food scientist Dr Fred Mellon, "but this surprise finding shows that even the most familiar of foods might conceal a hoard of health-promoting chemicals." Another good reason to center your diet around the World's Healthiest Foods!
In addition to potatoes, researchers looked at tomatoes since they belong to the same plant family-Solanaceae-as Lycium chinense. Metabolomic assays also detected kukoamine compounds in tomatoes.
The IFR scientists found higher levels of kukoamines and related compounds than some of the other compounds in potatoes that have a long history of scientific investigation. However, because they were previously only noted in Lycium chinense, kukoamines have been little studied. Researchers are now determining their stability during cooking and dose response (how much of these compounds are needed to impact health).
Vitamin B6-Building Your Cells
If only for its high concentration of vitamin B6-a cup of baked potato contains 21.0% of the daily value for this important nutrient-the potato earns high marks as a health-promoting food.
Vitamin B6 is involved in more than 100 enzymatic reactions. Enzymes are proteins that help chemical reactions take place, so vitamin B6 is active virtually everywhere in the body. Many of the building blocks of protein, amino acids, require B6 for their synthesis, as do the nucleic acids used in the creation of our DNA. Because amino and nucleic acids are such critical parts of new cell formation, vitamin B6 is essential for the formation of virtually all new cells in the body. Heme (the protein center of our red blood cells) and phospholipids (cell membrane components that enable messaging between cells) also depend on vitamin B6 for their creation.
Vitamin B6-Brain Cell and Nervous System Activity
Vitamin B6 plays numerous roles in our nervous system, many of which involve neurological (brain cell) activity. B6 is necessary for the creation of amines, a type of messaging molecule or neurotransmitter that the nervous system relies on to transmit messages from one nerve to the next. Some of the amine-derived neurotransmitters that require vitamin B6 for their production are serotonin, a lack of which is linked to depression; melatonin, the hormone needed for a good night's sleep; epinephrine and norepinephrine, hormones that help us respond to stress; and GABA, which is needed for normal brain function.
Vitamin B6-Cardiovascular Protection
Vitamin B6 plays another critically important role in methylation, a chemical process in which methyl groups are transferred from one molecule to another. Many essential chemical events in the body are made possible by methylation, for example, genes can be switched on and turned off in this way. This is particularly important in cancer prevention since one of the genes that can be switched on and off is the tumor suppressor gene, p53. Another way that methylation helps prevent cancer is by attaching methyl groups to toxic substances to make them less toxic and encourage their elimination from the body.
Methylation is also important to cardiovascular health. Methylation changes a potentially dangerous molecule called homocysteine into other, benign substances. Since homocysteine can directly damage blood vessel walls greatly increasing the progression of atherosclerosis, high homocysteine levels are associated with a significantly increased risk for heart attack and stroke. Eating foods rich in vitamin B6 can help keep homocysteine levels low. In addition, diets high in vitamin B6-rich foods are associated with overall lower rates of heart disease, even when homocysteine levels are normal, most likely because of all the other beneficial activities of this energetic B vitamin.
A single baked potato will also provide you with 11.7% of the daily value for fiber, but remember the fiber in potatoes is mostly in their skin. If you want the cholesterol-lowering, colon cancer preventing, and bowel supportive effects of fiber, be sure to eat the potato's flavorful skin as well as its creamy center.
Vitamin B6-Athletic Performance
Vitamin B6 is also necessary for the breakdown of glycogen, the form in which sugar is stored in our muscle cells and liver, so this vitamin is a key player in athletic performance and endurance.
Description
Whether it is mashed, baked or made into French fries, many people often think of the potato as a comfort food. This sentiment probably inspired the potato's scientific name, Solanum tuberosum, since solanum is derived from a Latin word meaning "soothing". The potato's name also reflects that it belongs to the Solanaceae family whose other members include tomatoes, eggplants, peppers, and tomatillos.
There are about about 100 varieties of edible potatoes. They range in size, shape, color, starch content and flavor. They are often classified as either mature potatoes (the large potatoes that we are generally familiar with) and new potatoes (those that are harvested before maturity and are of a much smaller size). Some of the popular varieties of mature potatoes include the Russet Burbank, the White Rose and the Katahdin, while the Red LeSoda and Red Pontiac are two types of new potatoes. There are also delicate fingerling varieties available which, as their name suggests, are finger-shaped.
The skin of potatoes is generally brown, red or yellow, and may be smooth or rough, while the flesh is yellow or white. There are also other varieties available that feature purple-grey skin and a beautiful deep violet flesh.
As potatoes have a neutral starchy flavor, they serve as a good complement to many meals. Their texture varies slightly depending upon their preparation, but it can be generally described as rich and creamy.
History
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.
It is thought that the potato was first brought to the United States in the early 18th century by Irish immigrants who settled in New England. People in this country were slow to adopt the "Irish potato" and large scale cultivation of potatoes did not occur in the U.S. until the 19th century.
There are not that many foods that can claim that a pivotal historical event centered around them. But the potato can. By the early 19th century, potatoes were being grown extensively throughout Northern Europe, and potatoes were almost solely relied upon as a foodstuff in Ireland owing to this vegetable's inexpensive production and the poor economy of this country. Yet, in 1845 and 1846, a blight ruined most of the potato crop in Ireland and caused major devastation: this event is known as the Irish Potato Famine. Almost three-quarters of a million people died, and hundreds of thousands emigrated to other countries, including the United States, in search of sustenance.
Today, this once-infamous vegetable is one of the most popular throughout the world and the one that Americans consume more of pound for pound than any other. Currently, the main producers of potatoes include the Russian Federation, Poland, India, China and the United States.
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 45°F to 50°F between 7-10°C) 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.
Cooked potatoes will keep fresh in the refrigerator for several days. Potatoes do not freeze well.
How to Enjoy
For some of our favorite recipes, click Recipes.
Tips for Preparing Potatoes:
The potato skin is a concentrated source of dietary fiber, so to get the most nutritional value from this vegetable, don't peel it and consume both the flesh and the skin. Just scrub the potato under cold running water right before cooking and then remove any deep eyes or bruises with a paring knife. If you must peel it, do so carefully with a vegetable peeler, only removing a thin layer of the skin and therefore retaining the nutrients that lie just below the skin.
Potatoes should be cleaned and cut right before cooking in order to avoid the discoloration that occurs with exposure to air. If you cannot cook them immediately after cutting, place them in a bowl of cold water to which you have added a little bit of lemon juice, as this will prevent their flesh from darkening and will also help to maintain their shape during cooking. As potatoes are also sensitive to certain metals that may cause them to discolor, avoid cooking them in iron or aluminum pots or using a carbon steel knife to cut them.
A Few Quick Serving Ideas:
Purée roasted garlic, cooked potatoes and olive oil together to make delicious garlic mashed potatoes. Season to taste.
Potatoes are a featured ingredient in the classic dish, Salad Nicoise, that pairs new potatoes with chunks of tuna fish and steamed green beans dressed lightly with oil and vinegar.
Toss steamed, diced potato with olive oil and fresh herbs of your choice.
Individual Concerns
Potatoes and Pesticide Residues
Virtually all municipal drinking water in the United States contains pesticide residues, and with the exception of organic foods, so do the majority of foods in the U.S. food supply. Even though pesticides are present in food at very small trace levels, their negative impact on health is well documented. The liver's ability to process other toxins, the cells' ability to produce energy, and the nerves' ability to send messages can all be compromised by pesticide exposure. According to the Environmental Working Group's 2010 report "Shopper's Guide to Pesticides," potoates are among the 12 foods on which pesticide residues have been most frequently found. Therefore, individuals wanting to avoid pesticide-associated health risks may want to avoid consumption of potatoes unless they are grown organically.
Potatoes Belong to the Nightshade Family
Potatoes are one of the vegetables in the nightshade (Solanaceae) family, which includes eggplant, tomatoes and bell peppers. Anecdotal case histories link improvement in arthritis symptoms with removal of these foods;however, no case-controlled scientific studies confirm these observations. For more on nightshades, please see our article "What are nightshades and in which foods are they found?"
Processed Potato Products and Acrylamides
Regularly cooked potatoes are not a concern when it comes to acrylamide, a potentially toxic and potentially cancer-causing substance. Yet, fried, processed foods made with potatoes--such as potato chips and french fries--are considered among the highest risk of foods when it comes to acrylamide exposure. This is yet another reason to avoid or minimize your intake of these foods. For more on acrylamides, see our detailed write-up on the subject.
Nutritional Profile
Potatoes are a very good source of vitamin C. They are also a good source of vitamin B6, copper, potassium, manganese, and dietary fiber.
For an in-depth nutritional profile click here: Potato.
In-Depth Nutritional Profile
In addition to the nutrients highlighted in our ratings chart, an in-depth nutritional profile for Potatoes is also available. This profile includes information on a full array of nutrients, including carbohydrates, sugar, soluble and insoluble fiber, sodium, vitamins, minerals, fatty acids, amino acids and more.
Introduction to Food Rating System Chart
In order to better help you identify foods that feature a high concentration of nutrients for the calories they contain, we created a Food Rating System. This system allows us to highlight the foods that are especially rich in particular nutrients. The following chart shows the nutrients for which this food is either an excellent, very good, or good source (below the chart you will find a table that explains these qualifications). If a nutrient is not listed in the chart, it does not necessarily mean that the food doesn't contain it. It simply means that the nutrient is not provided in a sufficient amount or concentration to meet our rating criteria. (To view this food's in-depth nutritional profile that includes values for dozens of nutrients - not just the ones rated as excellent, very good, or good - please use the link below the chart.) To read this chart accurately, you'll need to glance up in the top left corner where you will find the name of the food and the serving size we used to calculate the food's nutrient composition. This serving size will tell you how much of the food you need to eat to obtain the amount of nutrients found in the chart. Now, returning to the chart itself, you can look next to the nutrient name in order to find the nutrient amount it offers, the percent Daily Value (DV%) that this amount represents, the nutrient density that we calculated for this food and nutrient, and the rating we established in our rating system. For most of our nutrient ratings, we adopted the government standards for food labeling that are found in the U.S. Food and Drug Administration's "Reference Values for Nutrition Labeling." Read more background information and details of our rating system.
Potato, baked, with skin
1.00 cup
122.00 grams
132.98 calories
Nutrient Amount DV
(%) Nutrient
Density World's Healthiest
Foods Rating
vitamin C 15.74 mg 26.2 3.6 very good
vitamin B6 (pyridoxine) 0.42 mg 21.0 2.8 good
copper 0.37 mg 18.5 2.5 good
potassium 509.96 mg 14.6 2.0 good
manganese 0.28 mg 14.0 1.9 good
tryptophan 0.04 g 12.5 1.7 good
dietary fiber 2.93 g 11.7 1.6 good
World's Healthiest
Foods Rating Rule
excellent DV>=75% OR Density>=7.6 AND DV>=10%
very good DV>=50% OR Density>=3.4 AND DV>=5%
good DV>=25% OR Density>=1.5 AND DV>=2.5%

In-Depth Nutritional Profile for Potatoes
References
• Agricultural Research Service. "Phytochemical Profilers Investigate Potato Benefits,". ,"Agricultural Research, September 2007 2007.
• Breithaupt DE, Bamedi A. Carotenoids and carotenoid esters in potatoes (Solanum tuberosum L.): new insights into an ancient vegetable. J Agric Food Chem. 2002 Nov 20;50(24):7175-81 2002.
• Ensminger AH, Ensminger, ME, Kondale JE, Robson JRK. Foods & Nutriton Encyclopedia. Pegus Press, Clovis, California 1983.
• Ensminger AH, Esminger M. K. J. e. al. Food for Health: A Nutrition Encyclopedia. Clovis, California: Pegus Press; 1986 1986. PMID:15210.
• Fortin, Francois, Editorial Director. The Visual Foods Encyclopedia. Macmillan, New York 1996.
• Liu YW, Han CH, Lee MH et al. Patatin, the Tuber Storage Protein of Potato (Solanum tuberosum L.), Exhibits Antioxidant Activity in Vitro. J Agric Food Chem. 2003 Jul 16;51(15):4389-93 2003.
• Parr A, Mellon F, Colquhoun I, Davies H. Dihydrocaffeoyl Polyamines (Kukoamine and Allies) in Potato (Solanum tuberosum) Tubers Detected during Metabolite Profiling. J Agric. Food Chem, 53 (13), 5461 -5466, 2005. 2005.
• Tudela JA, Cantos E, Espin JC et al. Induction of antioxidant flavonol biosynthesis in fresh-cut potatoes. Effect of domestic cooking. J Agric Food Chem. 2002 Oct 9;50(21):5925-31 2002.
• Wood, Rebecca. The Whole Foods Encyclopedia. New York, NY: Prentice-Hall Press; 1988 1988. PMID:15220.
More of the World's Healthiest Foods (& Spices)!
http://www.whfoods.com/genpage.php?tname=foodspice&dbid=48
6 Health Benefits of Potatoes – Nutritional Value of Potatoes
Posted by Hezy on 31 Oct 2010
Potatoes are a very popular food source. In some countries, these tuber which scientific name, Solanum Tuberosum even become an important staple foods.
Unfortunately, many people eat potatoes in the form of oily french fries or potato chips and even baked potatoes are usually mixed with fats such as cheese, butter, bacon bits and sour cream that make potatoes a potential contributor to heart attack.
But keep away from deep fryer and extra fat, potatoes are very healthy low-calorie and high fiber food that offers significant protection against several disease and keep body healthy.
According to calorie count, potatoes have a lot of nutritional value which are essential source for human body.
Nutritional value in Potatoes, White, Flesh And Skin, Baked
Serving size: 1 small potatoes (138g)

Here are some health benefits of Potatoes:
1. Weight gain
Potatoes are rich in carbohydrates and less protein. This makes it an ideal diet for those who are thin and want to increase body weight. The vitamins contained in potatoes like vitamin-C and B-complex are also essential for proper absorption of this carbohydrate. That’s why it become an inevitable part of the diet for Sumo Wrestlers.
2. Digestion
Since potatoes rich in carbohydrates, so its easy to digest and facilitate digestion. This makes them a good diet for patients, babies and those who difficult to digest but require energy.
3. Skin care
Vitamin-C, B-complex and minerals like potassium, magnesium, phosphorus and zinc are good source for the skin care. Pulp obtained in crushed raw potatoes, mixed with honey, can also be applied as a poultice in clearing the wrinkles and other skin blemishes due to aging.
4. Brain function
Proper brain function largely depend on oxygen supply, glucose level, magnesium, some members of the vitamin B complex and some hormones, such as amino acids and fatty acids like omega-3 fatty acids. Potatoes meet almost all the needs mentioned above. In addition, it contains certain other substances like zinc and phosphorus which are good for brain too.
5. Inflammation
Nutrient contained in potatoes like vitamin C, vitamin B and potasium are good source to relieve inflammation, both internal and external such as inflammation of intestines and the digestive system. Since its soft and easy digestible then make them a good diet for those who have mouth ulcers.
6. Rheumatism
Some nutrient like Vitamins, calcium and magnesium in potatoes can help reduce rheumatism.
Apart from some health benefit mentioned above, potatoes are also good for heart, energy recovery when diarrhea and other illnesses. Are you still afraid to eat potatoes? As long as you do not consume excess, a portion of French fries are also have health benefits.
http://www.healthonlinezine.info/6-health-benefits-of-potatoes-nutritional-value-of-potatoes.html
Health Benefits of Sweet Potatoes
X

Susan Berg
Based in southeastern Wyoming, Susan Berg has more than 10 years' experience as a writer and editor. Her work has been published in both print and online media, including the "Dayton Daily News," BiologyBiozine.com and Wcities.com. Berg earned a Master of Arts in journalism from Indiana University.
By Susan Berg, eHow Contributor
updated: May 05, 2010
Sweet potatoes, which are native to Central America, have been consumed for over 10,000 years. Though most commonly associated with the annual Thanksgiving feast, sweet potatoes have a number of health benefits that justify adding them to your diet year-round.
1. Vitamins and Nutrients
o Sweet potatoes are an excellent source of a number of different vitamins and nutrients. These include vitamin A, vitamin B6, vitamin C, copper, iron, manganese, potassium and dietary fiber.
Beta-Carotene
o Sweet potatoes contain as much beta-carotene (in the form of vitamin A) as carrots. Beta-carotene is associated with the prevention of cancer, heart disease, asthma and rheumatoid arthritis. The darker the flesh of the sweet potato, the more beta-carotene it contains.
Carotenoids
o Sweet potatoes contain carotenoids in the form of beta-carotene. Carotenoids are associated with stabilizing blood sugar and lowering insulin resistance.
Antioxidants
o Sweet potatoes are rich in antioxidants. These substances help remove free radicals from the body, protecting cells from damage and repairing damaged cells.
Preparing Sweet Potatoes
o The most nutritious way to prepare sweet potatoes is to roast or bake them. Boiling sweet potatoes results in a significant loss of vitamins and nutrients. Eating the skin of conventionally grown sweet potatoes is not recommended because it may contain dyes or waxes. Organic sweet potatoes can be eaten whole. (Be sure to scrub clean the sweet potato's skin before cooking regardless of type.)
Health Benefits of Sweet Potatoes | eHow.com
4 Nutritional Benefits of Potatoes
September 10, 2010
Potatoes have gotten a bad rap in recent years because they are often thought to cause weight gain. However, they are a highly nutritious food. When prepared in a healthy way, the potato benefits the body by lowering blood pressure, protecting against cardiovascular disease, has antioxidant effects, and assists with proper cell formation and neurological activity.
1. Full of Important Nutrients
Potatoes are high in fiber and low in calories. They contain vitamin C, vitamin B6, copper and manganese. They also contain potassium, which helps to offset high sodium content in the diet. Additionally, potatoes contain phytonutrients and proteins that have antioxidant properties.
Potatoes do lead to weight gain if fried with unhealthy oils, smothered in butter and consumed in great amounts. French fries and baked potatoes with butter and sour cream are not exactly the foods you reach for when you’re looking to add nutrition to your diet. However, the whole potato, when baked or steamed and eaten with the skin, is a highly nutritious food. In an experiment during World War II, Danish food scientists attempted to live only on whole potatoes. They did so successfully for three full years.
2. Lower Blood Pressure
Potatoes are known to contain kukoamines, a compound that lowers blood pressure. Scientists note that this compound has only been found in an exotic herbal plant, lyceum chinense, the bark of which is used in Chinese medicine. The knowledge that potatoes help to lower blood pressure is useful because they are a common food in the West and are easily accessible, making their regular inclusion in the diet very simple.
3. Protect the Heart
The high vitamin B6 content in potatoes has tremendous cardiovascular benefits. In general, diets that are high in this vitamin are associated with lower heart disease rates. Vitamin B6 plays a critical role in keeping homocysteine levels low. When homocysteine levels are high, the risk for heart attack and stroke increases. Potatoes and other vitamin B6-rich foods, therefore, help to protect the heart.
4. Build Cells
In addition to cardiovascular protection, vitamin B6 is involved in cell formation throughout the body. Potatoes, being high in vitamin B6, help to build new cells and also play a role in neurological activity and in brain cells. A vitamin B6 deficiency can lead to depression, sleeplessness, abnormal brain function and an inability for the body to respond properly to stress. Regular inclusion of potatoes in your diet is a good way to safeguard against the problems caused by a vitamin B6 deficiency.
Conclusion
Potatoes are full of nutrition. They offer numerous health benefits ranging from aiding in proper cell formation, to providing cardiovascular protection, to lowering blood pressure. For potatoes to be a truly nutritious addition to the diet, be sure to bake, boil or lightly saute them. Heavy frying and addition of oils and butter makes the potato unhealthy for consumption on a daily basis. However, when prepared in a more healthy way, you can enjoy this high-fiber, low-calorie food frequently and benefit from its numerous healing properties.
http://www.3fatchicks.com/4-nutritional-benefits-of-potatoes/
Sweet Potato
One of the key health benefits of sweet potatoes
is the dietary fiber that have been proven
to help regulate blood sugar level in diabetics.

Despite its name, the sweet potato really doesn't belong to the same family as the potato, not even close. Potatoes are tubers, sweet potatoes are roots.
In some places, the darker colored sweet potatoes have been mistakenly called yams. (Yams are often whitish to purplish color, depending on the variety. They have a distinct earthy taste, hardy texture and are hardly sweet.)

There are many varieties of sweet potatoes with flesh ranging from white, yellow, orange and purple. Even the shapes and sizes range from being short and blocky to long and thin.

Nutritional Benefits
Sweet potatoes, especially the deeper-colored ones, are extremely rich in carotenes (precursor of vitamin A). They are also an excellent source of vitamins C, B2, B6, E and biotin (B7).
In the minerals department, they provide good amounts of manganese, folate (folic acid), copper and iron. It also has pantothenic acid and is rich in dietary fiber.
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Health Benefits
Sweet potatoes are excellent sources of plant proteins with very low calories. Unlike other starchy root vegetables, it is very low in sugar, and in fact is a good blood sugar regulator.
As an anti-oxidant: Sweet potatoes have been found to contain a high amount of anti-oxidant, making it suitable in combating inflammatory problems like asthma, arthritis, gout, etc.
Diabetes: This fibrous root is suitable for diabetics' consumption as it is a very good blood sugar regulator, helps to stabilize and lower insulin resistance.
Digestive tract, healthy: The significant amount of dietary fiber, especially when eaten with the skin, helps to promote a healthy digestive tract, relieving constipation and also helps prevent colon cancer.
Emphysema: Smokers and people who inhale second-hand smoke should regularly consume foods high in vitamin A as smoke has been found to induce vitamin A deficiency, causing a host of other health problems to the lungs.
Fetal Development: The high folate content is important and necessary for healthy fetal cell and tissue development.
Immune System: Regular consumption of sweet potatoes strengthens the body's immune system and develop resistance to infection.
Heart diseases: Consumption of this high potassium root helps to prevent heart attack and stroke. It helps maintain fluid and electrolyte balance in the body cells, as well as normal heart function and blood pressure.
Muscle Cramps: A deficiency in potassium can cause muscular cramps and greater susceptibility to injury. Make sweet potatoes a regular part of your diet if you exercise a lot, both for an energy boost and to prevent cramps and injuries.
Stress: When we are stressed, our metabolic rate rises, causing the body potassium levels to be reduced. By snacking on the potassium-packed sweet potato, it helps to rebalance the vital mineral, and helps normalize the heartbeat. This in turn sends oxygen to the brain and regulates the body's water balance.
http://www.juicing-for-health.com/sweet-potato-health-benefits.html