Benefits of potatoes
The Hoa Hoa Department of Agriculture (USDA) reports that potatoes contain many phytonutrients such as caffeic acid, flavonoids and carotenoids. These are organic components of plants that are thought to improve health.
Vitamin C has antioxidant effects and is also found in potatoes. According to studies, these substances can prevent or delay certain types of cell damage. In addition, they can enhance digestion, cardiovascular health, blood pressure and even prevent cancer.
Potatoes also contain a certain type of starch called resistant starch. It acts like soluble fiber, helping you feel full and eat less. Nutritionists point out that eating boiled potatoes is one of the best ways to get your stomach full without worrying about gaining weight.
What is the best way to prepare potatoes?
The minerals, protein and fiber in potatoes are often retained well after cooking. However, vitamins C and B6 are significantly reduced after cooking.
Therefore, the best way to eat potatoes is in whole, unprocessed form. And the best way to prepare potatoes is toast, because baking in a microwave takes away the least nutrients.
Steep is the next healthy way to cook potatoes because it loses nutrients less than boiling. However, a peeled potato cooked in this way will lose a significant amount of nutrients because the soluble nutrients in the water are washed away.
Some ways to cook potatoes for healthy dishes:
1. Boil potatoes with the skin
Boiling potatoes without shells can reduce their nutritional content, such as vitamin C and vitamin B. Therefore, boiling potatoes so that the shells can retain the nutrients lost during cooking. Note that when cooking, use as little water as possible.
2. Baking potatoes with the skin
This is one of the healthiest ways to cook potatoes. Whole-kinned baked potatoes are the purest form because this process can reduce nutrient loss.
Things to avoid when using potatoes
- Do not add unhealthy oils, butter, ice cream, cheese and artificial flavorings in large quantities.
- To bak potatoes, use healthy oils such as olive oil and season with fresh or dried herbs. Avoid using salt alone.
- Avoid eating French fries, carefully processed potatoes and spicy potatoes. It is best to consume potatoes in moderation. An average potato contains 164 calories and 30% of the recommended daily intake of B6. According to a recent study, women should not eat them more than three times a week; otherwise, they can increase the risk of high blood pressure.
When processed properly, potatoes are a healthy ingredient in a balanced diet. However, nutritionists do not recommend a diet high in potatoes. Because the body cannot absorb all 20 essential amino acids and 30 vitamins and minerals from one food. So consume it in moderation, and remember that it is not good for your health if you don't eat anything other than potatoes.
