Are potatoes vegetables? Either yes or no, should be an expected answer. Just like Cocoyam, potatoes are very rich for consumption.
After all, when anything is called a vegetable seems to magically change into a more richer food, it draws more benefits to the consumer. Just like vegetables rich in protein when many think that only animal sources can produce protein.
According to Dunn, “Potatoes are put in the starchy vegetable category, due to the amount of carbohydrates they contain.” He went on to say: “But they are a type of vegetable and they contain plenty of vitamins and minerals.”
Starchy Vs Non-starchy Vegetables
The two main kinds of vegetables we eat are starchy and non-starchy. Starch is a kind of carbohydrate found in lots of foods.
However, starchy vegetables are higher in total carbohydrates than their non-starchy counterparts could be. Usually, this means starchy vegetables are higher in calories, too.
Other starchy vegetables include:
- Butternut squash.
- Corn and peas.
- Sweet potatoes.
- Lentils and beans.
Non-starchy Vegetables include:
- Asparagus.
- Broccoli.
- Green beans.
- Leafy greens.
- Onions.
- Peppers.
- Tomatoes.
But the higher calorie content doesn’t make potatoes a diet no-no, that’s the fact. Like any food, potatoes are fine to eat in a quite moderation.
Types of Potatoes
Potatoes have many varieties that differ in taste, texture and color. The type of potatoes include:
- Fingerling.
- Purple.
- Red.
- Russet.
- White.
- Yellow.
Each kind is slightly different in terms of vitamin and mineral content but the differences are too little.
Sweet potatoes are not even sweet despite their name. According to Dunn, “Sweet potatoes come from a different plant family than potatoes so their nutrition content is different.”
He also said that: “One of the main differences is that sweet potatoes contain vitamin A while white potatoes do not.”
Health Benefits of Potatoes
The potato is a starchy vegetable that has a lot of health benefits upon consumption. They contain antioxidants, as well as vitamins and minerals, including vitamin C, B6, and potassium, which can help with heart and digestive health management.
Potatoes are edible tubers available in most parts of the world, and relatively without season. They are relatively cheap to grow, rich in nutrients, and they can be delicious either way they are used. It actually has no main season for harvesting. Potatoes can be a health support if prepared in the right way. A high intake of fruits and vegetables can benefit health and reduce the risk of many luxury health conditions.
Potatoes contain important nutrients, especially when cooked, that can benefit human health in various ways.
Here are the 10 ways in which the potatoes might contribute to a healthy living, including preventing osteoporosis, maintaining heart health, and reducing the risk of infections.
1) Bone Health
A healthy bone structure and strength in the body produced by the iron, phosphorus, calcium, magnesium, and zinc in potatoes are amazing. Iron and zinc play important roles in the production and maturation of collagen.
Phosphorus and calcium are important in bone structure but are essential to balance. Over intake of phosphorus and too little calcium result in bone loss and contribute to osteoporosis.
2) Blood Pressure
A low consumption of sodium is essential for maintaining a healthy blood pressure, but increasing potassium intake may be more important. Potassium enhances vasodilation, or the widening of the blood vessels.
According to the National Health and Nutrition Examination Survey (NHANES), fewer than 2% of American adults meet the daily 4,700mg recommendation.
Potassium, calcium, and magnesium are all present in the potatoes which can decrease blood pressure naturally.
3) Heart Health
The potato’s fiber, potassium, vitamin C, and vitamin B6 content, coupled with its lack of cholesterol, all help the heart to be healthier and sound.
With the significant amounts of fiber potatoes contain, cholesterol in the blood is drastically lowered, and that reduces the risk of heart attacks.
According to the research by the NHANES, a higher intake of potassium and a lower intake of sodium to a reduced risk of all-cause mortality and heart disease.
4) Inflammation
Potatoes reduce inflammation through it’s content known as Choline. It’s an important and versatile nutrient that is ever present in potatoes. It helps with muscle locomotion, mood, learning, and memory.
Choline also assists in maintaining the structure of cellular membranes, transmitting nerve impulses, and the absorption of fat early brain development.
One large potato contains 57 mg of choline. It is required for adult males to consume 550 mg, and females 425 mg of potatoes a day.
5) Cancer
Potatoes is rich in folate. Folate plays a role in DNA synthesis and repair, and prevents different types of cancer cells from forming due to mutations in the DNA.
However, fiber intake from fruits and vegetables like potatoes are associated with a lowered risk of colorectal cancer.
While vitamin C and quercetin also function as antioxidants, protecting cells against damage from free radicals.
6) Digestion and Regularity
The fiber content in potatoes is very helpful and prevents constipation and promote regularity for a healthy digestive tract. Potatoes are very rich for healthy living.
7) Weight Management and Satiety
Dietary fibers are easily recognized as important factors in weight management, can integrate weight loss faster than anything.
They act as “bulking agents” in the digestive system, and they increase satiety and reduce appetite, so a person feels fuller for longer and is less likely to consume more calories.
8) Metabolism
Potatoes play a vital role in energy metabolism, by breaking down carbohydrates and proteins into glucose and amino acids. They are amazing source of vitamin B6. Being smaller compounds, they are more easily utilized for energy within the body.
9) Skin
Collagen is the skin’s support system. Vitamin C serves as an antioxidant to aid prevent any damage caused by the sun, pollution, and smoke. It also supports collagen smooth wrinkles and improve the skin texture.
10) Immunity
Research has found that vitamin C may help reduce Trusted Source the severity and duration of a cold. Potatoes are rich in vitamin C.
Conclusion
In conclusion, potatoes are very good for our health in different ways and can help reduce or rather, prevent you from some infections that can disrupt your health functionality. Ensure to eat them more often for healthy living.
