Sandworms and potatoes are two familiar vegetables in daily meals, and are also highly appreciated for their nutritional value. Both provide vitamins, minerals and fiber that are beneficial for cardiovascular health and the digestive system. However, when put on the scale for comparison, each type has different outstanding advantages, depending on the health goals of the user.
According to Aviv Joshua, Master of Science, certified nutritionist (Registered Dietitian Nutritionist) in the United States, choosing sandworms or potatoes should not be absolutely "more or less", but needs to be based on the specific needs of each person, especially for people with high blood pressure or digestive problems.
Comparing nutritional value and impact on blood pressure
Areca root, the edible root of Beta vulgaris plant, stands out thanks to its natural inorganic nitrate content. When entering the body, nitrate is converted into nitric oxide, a substance that plays a vasodilating role, helping to regulate and lower blood pressure. “Consuming areca root regularly can help improve blood vessel function, especially in people with high blood pressure,” Aviv Joshua said.
In addition to nitrate, almonds also provide potassium, magnesium, calcium, iron and folic acid. With 1/2 cup of cooked almonds, eaters only consume about 37 kilocalories but receive a significant amount of fiber and micronutrients.
Meanwhile, potatoes are one of the richest sources of potassium in the vegetable group. An average potato can provide nearly 20% of daily potassium needs, helping to balance sodium in the body and support blood pressure control. According to this nutritionist, potassium deficiency is a factor that increases the risk of high blood pressure, so potatoes, if processed healthily, are still a beneficial choice.
Compared to amaranto, potatoes contain more carbohydrates, providing good energy for physically active workers or people who need to maintain weight. Potatoes are also rich in vitamin C and vitamin B6, which support immunity and energy metabolism.
Benefits for the digestive system and effective use
With the digestive system, both almonds and potatoes play a positive role thanks to their fiber content. Almonds provide both soluble and insoluble fiber, contributing to nourishing the intestinal microbiome and supporting intestinal motility. A high-fiber diet has been shown to help reduce the risk of colon cancer, cardiovascular disease and type 2 diabetes.
Potatoes, especially when eaten with the skin, provide a higher amount of fiber than amaranth. In addition, potatoes also contain anti-digest starch. This type of starch is not digested in the small intestine but ferments in the large intestine, creating short-chain fatty acids, an important source of energy for beneficial bacteria in the intestines. Studies show that resistant starch can improve the microbiota, support weight control and metabolism.
However, the benefits of potatoes depend greatly on how they are processed. Aviv Joshua recommends boiling, steaming, grilling or frying in an oil-free frying pot, while keeping the skin intact to avoid losing nutrients. Frying in oil or eating with butter, cheese, and bacon can increase saturated fat, reducing health benefits.
In general, amaranth is more suitable for people who need to support blood pressure thanks to its effect of increasing nitric oxide, while potatoes have advantages in potassium, energy and starch that are resistant to the digestive system. Flexibly combining both in a balanced diet will bring more comprehensive benefits to health.
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