Potatoes - Useful Properties And Health Risks

Potatoes are edible tuberous plants with underground tubers rich in starch, which are available worldwide and throughout the year. They are relatively inexpensive to grow, rich in nutrients and combine very well in many recipes. They were first cultivated in the Andes in South America 10,000 years ago. Spanish researchers distributed them in Europe in the late 15th century. They are now the largest vegetable crop in the United States and a staple food in many countries around the world. The fibers, vitamins, minerals and phytochemicals in them protect against diseases and strengthen human health. Consumption of potatoes maintains heart health, reduces the risk of infections and prevents the development of osteoporosis.

A medium-sized potato contains about 164 calories and 30% of the recommended daily intake of vitamin B6. Even when cooked, they contain important nutrients that contribute to health in a variety of ways.

Nutritional value of potatoes

Potatoes are a source of niacin, choline and zinc. Different varieties provide different nutrients.

The alpha-lipoic acid in the tuber helps the body convert glucose into energy. Alpha-lipoic acid has been found to help control blood sugar levels, improve blood vessel dilation and prevent retinopathy (eye disease) in patients with diabetes.

Quercetin - a flavonoid found in the peel of potatoes, has anti-inflammatory and antioxidant effects. Protects the body's cells from damage caused by free radicals. Flavonoids are a type of phytonutrient - organic compounds that are thought to protect against disease.

The fiber in potatoes helps maintain a healthy digestive system and blood circulation.

One medium-sized baked potato (173 grams) with the peel contains:

• 161 calories
• 0.2 grams of fat
• 4.3 grams of protein
• 36.6 grams of carbohydrates
• 3.8 grams of fiber
• Vitamin C - 28% of the recommended daily intake *
• Vitamin B6 - 27% *
• Potassium - 26% *
• Manganese - 19% *
• Magnesium - 12% *
• Phosphorus - 12% *
• Niacin - 12% *
• Folate - 12% *

The nutritional value of potatoes can vary according to their variety and method of preparation. Fried foods deliver more calories and fat than baked goods. It is important to note that the peel of potatoes contains large amounts of vitamins and minerals. Peeling them can significantly reduce the nutritional value.

Health benefits of potato consumption

The beneficial properties of potatoes are explained by its nutritional value. It contains a significantly small amount of vitamin C, but because it is used relatively often, it is one of the main sources of ascorbic acid. Vitamin C acts as an antioxidant. Antioxidants help prevent cell damage and the development of cancer. Promote her healthy digestion and cardiovascular function.

In addition to nutritional properties, this vegetable also has healing properties. It is used as a diuretic, and fresh potato juice has a beneficial effect on gastritis and increased acidity, helps reduce blood pressure. Each of us has tried more than once the healing effect of potato steam in the treatment of diseases of the upper respiratory tract. The potato mask is good enough to soften dry and sunburned facial skin.

Potatoes have anti-inflammatory action, help to heal wounds faster, potato compresses have been proven in the treatment of ulcers and trophic diseases. Slices of raw vegetables are placed on wounds, and in grated raw form is used to treat dermatitis, burns, inflammation and abscesses on the skin.

The minerals iron, phosphorus, calcium, magnesium and zinc in potatoes help the body build and maintain bone structure and strength. Iron and zinc play an important role in the production and maturation of collagen. Phosphorus and calcium are important for bone structure, it is vital that these two minerals are in balance to achieve proper bone mineralization. Too much phosphorus and too little calcium contribute to bone loss and the development of osteoporosis.

Potassium, calcium and magnesium contained in potatoes help to reduce and normalize blood pressure naturally. Low sodium intake is essential for maintaining normal blood pressure, and increasing potassium intake is just as important. Potassium promotes dilation of blood vessels.

The content of fiber, potassium, vitamin C and vitamin B6 in potatoes support a healthy heart. In addition, the tubers do not contain cholesterol. Fiber helps reduce the total amount of cholesterol in the blood, reducing the risk of heart disease.

Studies have found that there is a link between high potassium intake and low sodium intake with a reduced risk of death from heart disease.

Choline (vitamin B4) in potatoes helps to move muscles, improve mood, learning and memory, and has a beneficial effect on:

• maintaining the structure of cell membranes transmitting nerve impulses;
• fat absorption;
• early brain development.

Potatoes are rich in compounds such as flavonoids, carotenoids and phenolic acids. These compounds act as antioxidants in the body, neutralizing potentially harmful molecules known as free radicals. When free radicals accumulate, they can increase the risk of chronic diseases such as heart disease, diabetes and cancer.

It has been shown that flower species (such as purple potatoes) can have three to four times more antioxidants than white potatoes. This makes them potentially more effective at neutralizing free radicals.

Potatoes contain a special type of starch known as resistant starch. It is not broken down and not completely absorbed by the body. It reaches the large intestine, where it becomes a source of nutrients for beneficial bacteria. Studies have linked this starch to many health benefits, including a reduction in insulin resistance, thus improving blood sugar control.

A study of people with type 2 diabetes found that eating food with resistant starch helped to normalize blood sugar after a meal.

The content of resistant starch in potatoes increases when stored cooked in the refrigerator overnight and consumed cold.

Persistent potato starch becomes food for beneficial bacteria in the gut, improving digestive processes. Bacteria, in turn, absorb starch and convert it into short-chain fatty acids, mainly butyrates - the preferred food source for intestinal bacteria. Studies have shown that butyrates can reduce inflammation in the colon and increase its defenses, reducing the risk of developing colorectal cancer.

Butyrates are useful for people with inflammatory bowel disorders, such as Crohn's disease, ulcerative colitis and diverticulitis.

The gluten-free diet is one of the most popular diets worldwide. It is suitable for people who are sensitive or have an intolerance to gluten (protein in food). The diet eliminates gluten as an ingredient that is mainly found in einkorn, wheat, barley and rye. Most people do not experience the adverse symptoms of gluten consumption, while those with celiac disease or gluten sensitivity may experience severe discomfort when eating foods that contain this protein. Symptoms include acute stomach pain, diarrhea, constipation, bloating and skin rashes. As potatoes do not contain gluten, they are a suitable food to add to a gluten-free diet.

Foods that satiate for a long time, such as potatoes, can help with weight loss as they limit the feeling of hunger.

Studies have found that a certain protein in potatoes, known as a potato proteinase 2 inhibitor, can limit appetite. This protein appears to increase the secretion of cholecystokinin, a hormone that promotes satiety.

Potatoes are healthy, tasty and versatile. They can be prepared in many ways - boiled, baked, stewed. French fries contain many more calories than baked ones, so baking in the oven is a much healthier alternative. In Bulgarian cuisine they are traditionally one of the most commonly used ingredients in the preparation of soups, and in addition they can be used to make mashed potatoes or the famous potato salad .

• Properties of potato peels

When preparing potatoes, we almost always peel them, not suspecting that we are depriving our body of many useful substances. It is the shells that contain the necessary combination of potassium and zinc, necessary for the normal functioning of the cardiovascular system.

• Properties of potato starch

Tuberous is used as an emollient and anti-inflammatory agent in chronic diseases of the gastrointestinal tract. It protects the stomach lining from irritation when taking medication. Potato starch is used mainly in the preparation of ointments, powders, compresses. The bath with starch relieves itching in skin diseases, neuroses, exudative diathesis in children.

• Properties on potato juice

According to its mineral composition, potato juice is one of the most valuable medicinal concentrates, according to its biological properties - to the strong activators of anti-inflammatory processes. Helps with heartburn, stomach bleeding.

Selection and storage

Choose hard potatoes, without bruises, relatively smooth and round. Avoid those with signs of rot, containing roots or having a greenish tinge. Choose fresh, unpackaged and unwashed varieties to avoid the accumulation of bacteria. Washing the potatoes removes the protective coating from the peel, so avoid if you are not going to use them right away.

Potatoes should be stored between 7 and 10 degrees in a dark and dry environment, such as a cellar or closet. Exposure to sunlight can lead to the formation of solanine - a toxin that stains potatoes green. Storing the tubers in the refrigerator causes the starch in them to be converted into sugar, which can give vegetables an unpleasant taste. In addition, they should not be stored around onions, because both vegetables emit natural gases that cause rot. Remove rotten potatoes to prevent spoilage of the rest around them. Ripe potatoes have a shelf life of up to 2 months.

Risks and harms of potato consumption

Potatoes, along with tomatoes and eggplants, belong to the Potato family. The leaves of tuberous plants are toxic and should not be eaten.

Tubers that germinate or change color to green contain solanine, a toxic compound found to cause circulatory and respiratory problems, as well as headaches, muscle cramps and diarrhea. If a healthy and firm potato has formed sprouts, remove them and cook it and eat it safely. However, if it has withered, softened and has shades of green, be sure to throw it away, it should not be eaten.

Studies show that potatoes, when cooked above 120 degrees, produce a chemical known as acrylamide. This compound is found in plastics, adhesives, dyes and cigarette smoke. It is associated with the development of several types of cancer. Acrylamide has neurotoxic properties and can have a negative effect on genes and reproductive health.

Potato chips, french fries and processed potato products are probably high in acrylamides, fats and sodium.

Potatoes, even ordinary ones, contain high levels of simple carbohydrates. Consuming large amounts of vegetables is not particularly beneficial for people with diabetes or obesity. Like all foods, they should be eaten in moderation and as a source of carbohydrates, like rice and pasta, not as vegetables. Vegetables that do not contain starch should be eaten with potatoes to achieve a balanced diet. Legumes, on the other hand, have been shown to reduce the risk of diabetes.

Beta-blockers are a type of medicine that is usually prescribed for heart disease. They can increase the levels of potassium in the blood. Foods high in potassium, such as potatoes, should be consumed in moderation when taking beta-blockers.

High levels of potassium in the body can pose a serious risk to people who have damaged kidneys or are not fully functioning. Damaged kidneys are unable to filter excess potassium from the blood, and this can be fatal.

Potatoes grown in heavily fertilized soil can contain high levels of heavy metals. Anyone who is concerned about this can grow at home if there is a garden, or buy organic varieties.

A healthy, balanced diet with a variety of fresh fruits and vegetables can improve well-being and help prevent health problems.