The highest potato nutrition is Vitamin C which rich to 11.4 mg per 100 gr serving, or it will need your Vitamin C daily need about 20%. It can be said, potato is one of good source of vitamin C from vegetables. Another nutrition that can be found in potato such as phosphorus, calcium, sodium, magnesium, iron, zinc, copper and manganese.
Vitamins that contains in potato beside vitamin C are vitamin A & vitamin K (each details can be read at table below). Potato is a food rich in substances with its benefits to health, the number of potassium content in it is very useful to treat hypertension. In natural medicine, the potato is very popular because it has a very beneficial effect on human health because of its versatility.
Potatoes Nutrition Facts
| Principle | Nutrient Value | Percentage of RDA |
|---|---|---|
| Energy | 70 Kcal | 3.5% |
| Carbohydrates | 15.90 g | 12% |
| Protein | 1.89 g | 3% |
| Total Fat | 0.10 g | 0.5% |
| Cholesterol | 0 mg | 0% |
| Dietary Fiber | 2.5 g | 7% |
| Vitamins | ||
| Folates | 18mcg | 4.5% |
| Niacin | 1.149 mg | 7% |
| Pantothenic acid | 0.279 mg | 6% |
| Pyridoxine | 0.239 mg | 18% |
| Riboflavin | 0.038 mg | 3% |
| Thiamin | 0.081 mg | 7% |
| Vitamin A | 7 IU | <1% |
| Vitamin C | 11.4 mg | 20% |
| Vitamin K | 2.9 mcg | 2.5% |
| Electrolytes | ||
| Sodium | 6 mg | 0.4% |
| Potassium | 455 mg | 10% |
| Minerals | ||
| Calcium | 10 mg | 1% |
| Iron | 0.73 mg | 9% |
| Magnesium | 22mg | 5.5% |
| Manganese | 0.141mg | 6% |
| Phosphorus | 61 mg | 9% |
| Zinc | 0.33 mg | 3% |
| Phyto-nutrients | ||
| Carotene-ß | 4 mcg | -- |
| Crypto-xanthin-ß | 0 mcg | -- |
| Lutein-zeaxanthin | 21 mcg | -- |
9 Potato Health Benefits
1. Rich in fiberPotatoes are one of the foods that are rich in fiber, so it is often recommended for people who have thin bodies and want to gain weight without getting fat. And conversely, potatoes can also be used as a measure of calories would you waste when you're planning a diet program.
2. Preventing disease
Because it contains a lot of fiber, potatoes are very friendly to the digestive system, preventing problems occur in the digestive system. Potatoes also help in reducing the risk of getting cancer , a research said its good to fight cancer.
3. Good for diabetes
Potatoes are foods that can increase blood sugar levels, from a study stating there are no side effects on diabetics.
4. For skin care
Potatoes contain lots of vitamin C is very good for the body, especially the skin. Rubbing potato juice or used as a mask on the face will make your face more looks beautiful.
5. Good for brain
Potatoes can support your health in performing daily activities. Potatoes are a good source of iron and zinc that also good for the brain.
6. Reduces inflammation
Potatoes have a smooth and creamy texture that is easy to digest and can reduce inflammation in the colon and digestive system. Potatoes can also reduce inflammation of the outside. Potatoes are also good for people with ulcers in the mouth.
7. Overcoming bruises
Potato juice can help treat bruises, burns, sprains and ulcers that heal more quickly. Potatoes help to overcome the problem of skin and can also fight prostate and cervical cancers and against the formation of crystals or tumor.
8. Helps overcome kidney stones
The cause of kidney stones is increased levels of uric acid in the blood. Doctors usually suggest to increase the consumption of foods that had the same levels of iron and high calcium, and potatoes is one of them.
9. Coping with stress
Potatoes are rich in vitamin B6, substances that is needed in cell renewal in relieving stress your mind and body. Potatoes help respond to the stress hormones adrenaline and your mind becomes calm again.