Potatoes are a common food ingredient. They are rich in nutrition, containing carbohydrates, dietary fiber, vitamins and minerals, etc., which can provide sufficient energy and nutrition for our bodies. There are various cooking methods, such as boiling, steaming, roasting and frying. Fried potato pancakes, French fries, mashed potatoes, baked potatoes, etc. are deeply loved by everyone.
Nutritional Information
Typical nutrient values of potato preparations per 100g.
| Energy(kcal) | 76 | VA(μg) | 5 |
| Carbohydrate(g) | 17.2 | VB1(mg) | 0.08 |
| Carotene(μg) | 30 | VB2(mg) | 5 |
| Niacin(mg) | 1.1 | VC(mg) | 27 |
| Fat(g) | 0.2 | VE(mg) | 0.34 |
| Phosphorus(mg) | 40 | VK(μg) | 1 |
| Magnesium(mg) | 43 | Calcium(mg) | 8 |
| Selenium(μg) | 0.78 | Sodium(mg) | 2.7 |
| Protein(g) | 2 | Iron(mg) | 0.8 |
| Dietary Fiber(g) | 0.7 | Zinc(mg) | 0.37 |
| Potassium(mg) | 342 | Manganese(mg) | 0.14 |
| Folic Acid(μg) | 21 |
Health Benefits
1.Supplement Nutrition
Potatoes are rich in vitamins, calcium, potassium and other trace elements. They are easy to be digested and absorbed. They can provide a large amount of heat energy to the human body. People can maintain life and health only by relying on potatoes and whole milk. In European and American countries, especially in North America, potatoes have long become the second staple food.
2.Nourish The Stomach
Potatoes contain a large amount of starch as well as protein, B vitamins, vitamin C, etc. They can promote the digestive function of the spleen and stomach.
3.Promote Defecation
Potatoes contain a large amount of dietary fiber, which can promote defecation, help the body excrete metabolic toxins in a timely manner, prevent constipation and prevent the occurrence of intestinal diseases.
4.Reduce Blood Sugar and Blood Lipids
Potatoes can provide the human body with a large amount of mucus protein with special protective effects. It can promote the lubrication of the digestive tract, respiratory tract, joint cavity and serous cavity, prevent the deposition of fat in the cardiovascular and systems, maintain the elasticity of blood vessels, and is beneficial to preventing the occurrence of atherosclerosis. They are also an alkaline vegetable, which is beneficial to the acid-base balance in the body and neutralizes the acidic substances produced after metabolism in the body, thus having a certain beauty and anti-aging effect.
5.Lose Weight
Among foods rich in dietary fiber, potatoes are relatively rare ones that contain a large amount of vitamins and minerals at the same time. Only 100 calories are generated by every 148 grams of potatoes. The real starch content is less than 2%, and it only contains 0.1% fat. It can effectively control the intake of total fat in people’s daily diet.
6.Beauty and Skin Care
Potatoes have good effects of taking care of the skin. Applying fresh potato juice directly on the face has a very significant whitening effect. People’s skin is easily sunburned and tanned in hot summers. Potato juice has a obvious effect on removing pigmentation spots and has no side effects. They also have a remarkable beauty effect on the skin around the eyes. Applying sliced cooked potatoes on the eyes can reduce the swelling of under-eye bags. Applying sliced potatoes on the face has a good effect of beauty care and reducing wrinkles. Young people have vigorous secretion of skin oil and are often troubled by acne and pimples. Applying fresh potato juice on the affected area with cotton can solve this problem.
Purchase
When purchasing potatoes, you can consider the following aspects:
Appearance
Choose potatoes with regular shapes and uniform sizes. Deformed ones may have been adversely affected during growth, and their quality may be affected.
Color
- Generally speaking, the skin color of fresh potatoes is light yellow or brown. If the skin color is too dark or too light, it may indicate that the quality is not good.
- Avoid choosing tubers with green skins. The green skin of tubers is caused by sunlight exposure. These tubers may contain Solanine(A toxic alkaloid mainly found in Solanaceae plants such as potatoes and eggplants), which may be harmful to the human body after consumption.
Hardness
Gently press the potato with your hand. Potatoes that feel hard are usually fresh. If the potato feels soft, it may have started to rot.
Smell
Fresh potatoes should have no peculiar smell. If there is a peculiar smell, it may indicate that the potato has deteriorated.
Storage
Potatoes can be stored in a cool place at around 40 degrees Fahrenheit. Under no circumstances should they be exposed to direct sunlight. There is also no need to put them in the refrigerator. If the temperature is too high, they will sprout or rot. If the temperature is too low, they are easily frostbitten and cannot be eaten.