Potato is a kind of nutritious food that is often eaten. In our country, potato is abundantly available and price is not too much. Beside potato can be stored for a long time.
100 gm of Potato (3” size one potato) can get about 80 Calorie but it can be varied according to different cooking. It has a good source of vitamins and minerals such as Vitamin C, B6, iron, magnesium, zinc and Potassium. It also contains moderate amount of protein and fiber but almost no fat.
Vitamin C: Benefits of Vit C is widely known. It is good for immune system, healing process and so many. The amount of Vit C may reduce with cooking.
Vitamin B6: Vit B6 is important for red blood cell to prevent anaemia. It also performed various enzymatic reactions in our body.
Iron and zinc: It play an important role in the production of collagen.
Potassium: It is good for your heart. It also involved in muscle contraction and water balance. It may protect against osteoporosis and kidney stones.
Magnesium: It is important for supporting muscle and nerve functions and energy production. Lutein: Lutein is a kind of antioxidant which may boost eye health.
Protein: In potato there are 1-2 % of protein. Compared with other food such as wheat, corn, rice it have the lowest amount of protein. However, the quality of protein in potato is higher than that of some plants such as soybean and legumes.
Fiber: Main fiber in potato are pectin, cellulose and hemicellulose. As you know, the level of fiber is highest in the skin.
We usually peel the skin of potatoes and eat them. Actually, cooking without peeling is more nutritious. Nutritional value of Potato also varies on ways to prepared potatoes. There are different ways of cooking.
Boiling: Boiling cause water soluble vitamins to leach out.
Frying: Frying in oil significantly increase fat (sometimes trans-fat) that associated with negative health effects.
Baking: Baking is more nutritious than boiling and frying. But you should keep in mind is that adding some other toppings (like sour cream, cheese, butter) can change the nutrition profile of your potato.
Roasting: It is similar to baking.
Microwaving: It is the most nutritious and fastest way to eat potatoes. It preserves many of the nutrients. But not everyone has a microwave yet, what I recommend to prepare potato is baking without peeling the skin.
We should prepare potato to be full of nutrients for our family. We also should not be stored around onions because both vegetables emit natural gas that cause the other to decay.