One medium-sized potato contains 164 calories , 0.2 g fat, 0 g cholesterol, 37 g carbohydrates, 4.7 g dietary fiber and 4.3 g protein. The same portion provides 2% of the daily requirement of calcium, 51% of vitamin C , 9% of the iron needed for the day, 30% of vitamin B-6, 12% of magnesium and 25% of the required daily dose of potassium. Potatoes also supply the body with phosphorus , niacin, folic acid, choline and zinc.
Unlike processed varieties such as chips and french fries, unprocessed potatoes contain small amounts of sodium , which is less than 1% of the required daily dose.
The compound alpha-lipoic acid can also be found in potatoes , which helps the body convert glucose into energy . According to several studies, this compound has the potential to provide protection against retinopathy in diabetics and helps preserve brain and nerve tissue.
Quartcetin - a flavonoid found in the skin of potatoes, has powerful anti-inflammatory and antioxidant properties that protect the body from cellular damage.
Thanks to iron , phosphorus, calcium and zinc, the consumption of potatoes contributes to building and maintaining the structure and strength of bones. Iron and zinc also play a crucial role in the formation and "maturation" of collagen .
Although phosphorus and calcium are important for bone structure, a balance between these two elements is necessary for proper bone mineralization. Consumption of excessive amounts of phosphorus in combination with low calcium can lead to bone loss .
Choline , which is also found in potatoes, helps sleep, muscle movement , learning and memory. It is also useful for maintaining the structure of cell membranes, supports the transmission of nerve impulses, and relieves chronic inflammation .