The main nutrient that provides energy to potatoes are carbohydrates, in the form of starch. Carbohydrates are the main source of energy for the body and should provide at least half of the calories for the day. The advantage of getting carbohydrates from potatoes is that you will also get a considerable amount of certain micronutrients. Potatoes contain a small amount of protein: about 3 g in a medium boiled 180 g portion (see Table 1). Although this is less than 10% of the daily requirement of an adult, potatoes are a good source of the amino acids lysine and tryptophan and, combined with milk or eggs, constitute a high quality protein food.
Potatoes are a source of fiber that contributes to feelings of fullness and supports healthy digestive functions. A 180 g serving of boiled potatoes provides about 3 grams of fiber, which is equal to more than 10% of the recommended daily fiber intake, or 25 grams.3 Some people enjoy the stronger taste of eating potatoes cooked with peel and in this form contain even more fiber. However, care must be taken not to eat discolored or marked skin. Green spots indicate higher levels of glycoalkaloids such as solanine, which can lead to health problems if consumed in large amounts. A small amount of starch in potatoes resists digestion (this is called "resistant starch") - this occurs particularly when potatoes are eaten cold after cooking, as in a potato salad. Resistant starch works in the body in a similar way to fiber and can help control blood glucose and blood lipid levels.
Potatoes are a constant and reliable source of vitamin C - a medium boiled potato (180 g) contains about 10 mg, which is about one-eighth of an adult's requirement. New potatoes contain about twice this level, so a typical serving contains about a quarter of the vitamin C requirement for adults. the way they are potatoes.
Although vitamin C is sensitive to heat and degrades to some extent when cooked, it is still retained enough for cooked potatoes to be a useful source of this nutrient. Vitamin C is necessary for healthy skin, teeth, gums, muscles, and bones, and it also helps with the absorption of iron from plant foods, which is not otherwise available to the body. In addition, vitamin C acts as an antioxidant in the body, and some potatoes with yellow, orange or purple pulp, specifically also sweet potatoes, contain significant amounts of other antioxidants such as carotenes or flavonoids.
There are several different B vitamins, and potatoes are a source of some of them. A medium portion of boiled potatoes (180 g) contains more than one sixth of the daily needs of adults for vitamins B1, B6 and folic acid. These B vitamins have many functions in the body, including being essential components in carbohydrate metabolism to provide energy and maintain healthy skin and nervous system. Folate is necessary for cell growth and development, so ensuring adequate intake before and during pregnancy is especially important. Folate is also essential for the production of red blood cells.
Potatoes are an important source of the mineral potassium and also contain small amounts of magnesium and iron. Potassium has many functions in the body, including function and contraction.
