Small White Potato (500g)

Description

The potato has historically been one of the most important ingredients in global cuisine and a staple of many people's diets for generations. It is characterized primarily as one of the most important sources of carbohydrates in our lives. Extremely versatile, it can be consumed in a variety of forms and compositions: fried, boiled, baked, and even processed into starch and chips.

Highly tasty, the white potato (also known as the English potato) boasts a veritable arsenal of nutrients for the body. It has, on average, 65 calories per 100 grams. Furthermore, it contains vitamins B and C and important minerals such as phosphorus, iron, potassium, and calcium, which strengthen muscles and bones. Potatoes are also an important source of starch, a carbohydrate used as a source of glucose.

MAIN NUTRITIONAL VALUES OF POTATOES

Minerals: Rich in potassium, they provide the body with water and ions. They also contain calcium, iron, and phosphorus.

Vitamins: good source of vitamin C, along with vitamins A, B, P and K;

Carbohydrate: Considered one of the most starchy foods, with approximately 20% of this carbohydrate. Depending on how it is prepared, it has a medium glycemic index (cooked with the skin on).

Although considered high in calories, it's rich in essential nutrients, making it ideal for those looking to lose weight. What makes it high in calories are the side dishes and how it's prepared. Of course, fried potatoes or potatoes au gratin with cheese will be significantly higher in calories than boiled potatoes, for example. Therefore, it's best to eat boiled or baked potatoes with the skin on, and opt for lighter side dishes like green leafy salads, vegetables, grilled meat, and more.

BENEFITS OF POTATOES

Lowers blood pressure

The significant amount of fiber found in potatoes combats bad cholesterol and, at the same time, facilitates the action of insulin in the body. All of these factors reduce the pressure exerted on the arteries, making them more effective when eaten with the skin.

Furthermore, the presence of potassium, a mineral, acts as a vasodilator, improving blood flow. Research shows that potatoes are rich in molecules called kukoamines, which lower blood pressure.

IMPROVES BRAIN FUNCTIONING

Vitamins contribute to the proper functioning of the brain. The large amount of vitamin B6 increases the production of neurotransmitters such as serotonin, dopamine, and norepinephrine, essential for maintaining a good mood and warding off depression.

Also, glucose, a carbohydrate, provides more energy, which leaves the brain more active and with good oxygen levels.

IMPROVES SKIN

Once again, the vitamins C and B in potatoes prove to be quite effective for health care. Skin benefits in particular, as vitamin C, known as a natural antioxidant, prevents premature aging. For dark circles, potato slices can be used as a soothing agent, providing relief to the eyes due to the starch.

REDUCES INFLAMMATION

The presence of choline, a B-complex vitamin, reduces inflammation, along with vitamin C, which slows tissue deterioration. Even potato water can be effective against inflammation.

FACILITATES DIGESTION

Potatoes are known worldwide for their high carbohydrate content, facilitating digestion. Furthermore, fiber helps the body stay fuller for longer, preventing bowel-related diseases.

PREVENTS CARDIOVASCULAR DISEASES

Because it is rich in vitamin B6, potatoes combat homocysteine, which causes inflammation in the heart's arteries, leading to a greater chance of a heart attack.

PREVENTS CANCER

Because it contains folate, a diet rich in potatoes prevents the formation of cancer cells. It also contains flavonoids, which protect against cancer, and vitamin C inhibits the action of free radicals.

STRENGTHENS BONES

Good bone health requires a combination of minerals to keep the skeleton strong. Potatoes contain calcium, magnesium, phosphorus, and iron.

REDUCES THE DESIRE TO EAT

Surprisingly, the carbohydrates in potatoes help with this process, as the body needs energy. Fiber provides a feeling of fullness, which reduces the desire to eat.

Other benefits of potatoes: increases immunity, relieves rheumatism and increases athletic performance.

Credits: Folha Centralja (Marcela Mazetto)

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