Potato and potato starch nutrients

 Benefits of  Potatoes 

Potatoes contain antioxidants and provide beneficial vitamins and minerals including vitamin C, B6 and potassium. They can also benefit your digestive health.They are underground tubers that grow on the roots of the Solanum tuberosum plant.Potato is a versatile root vegetable and a staple food found in many households.Frying potatoes adds more calories and fat than baking them. 

 one small potato contains about 30 grams of carbohydrates. And one cup of mashed potatoes contains about 214 calories. One small baked potato contains 129 calories.

Potato skins are rich in vitamins and minerals. Peeling potatoes reduces their nutrients significantly.Studies have also found that colored potatoes, such as purple potatoes, contain three to four times more antioxidants than white potatoes.

Potatoes are rich in compounds like flavonoids, carotenoids and phenolic acids.These compounds act as antioxidants in the body to neutralize harmful molecules called free radicals. When free radicals accumulate, they can increase the risk of diseases such as heart disease, diabetes and cancer.Antioxidants in potatoes have been found to inhibit the growth of liver and colon cancer cells in a test-tube study.And if you must follow a gluten-free diet, include potatoes in your diet. They're naturally gluten-free, which means they won't trigger uncomfortable symptoms.

In one study, 11 people were given 38 common foods and asked to rate the foods based on how filling they were. Potatoes received the highest perfection rating of all.

In fact, potatoes were rated seven times more filling than croissants, which ranked as the least filling food item.

Some evidence shows that a specific potato protein called potato proteinase inhibitor 2 (PI2) may control appetite. This protein enhances the release of cholecystokinin (CCK), which promotes feelings of fullness.

Be sure not to remove the skin of the potato as it contains most of the nutrients. This will ensure that you get the maximum amount of nutrients from the potato.

Fiber helps prevent heart disease by keeping cholesterol and blood sugar levels under control.The skin of the potato contains 12 times more antioxidants than the flesh.

The potassium in potatoes acts as a muscle relaxant and aids in better sleep.

They are high in fiber and can prevent kidney stones from recurring. Also, potatoes are rich in magnesium, which plays an important role in preventing kidney stones.

Help to skin 

The potato peel, and even the potato juice, can greatly improve your skin health. A potato facial or face mask helps treat acne and other skin conditions like dark spots and blemishes.

Applying potato under the eyes helps banish those under eye dark circles. Grind a green potato and apply the mask on your face. 

 Wash off with water after 30 minutes.Regular use of this will make your face clean and bright.You can also use potato and lemon juice to lighten your skin naturally.

If you have dry skin, mash potatoes and mix them with curd. Apply the paste on your face and leave it on for 20 minutes.Wash with regular water.This mask replenishes skin moisture and treats dry skin.

Eating potatoes regularly (in a healthy way, of course) can help improve collagen health.

Help the hair 

These help slow down premature graying of hair and prevent hair loss.

 Boil the potato skins in a pot of water. The amount of water should be enough to cover the skins. After boiling, strain the water in a tumbler. Use this water to rinse your hair after shampooing. It can restore the natural color of your hair. Follow this for every alternate hair wash to get good results.

Lower blood pressure

Baked potato skin is a great source of potassium and magnesium. When you don’t have enough potassium in your diet, your body retains extra sodium, and too much sodium raises your blood pressure. A potassium-rich diet can help decrease blood pressure, protecting the heart and reducing the risk of stroke.

An average-sized baked potato has about 535 mg of potassium (and just 17.3 mg of sodium), which is roughly about 15 percent of the daily recommended amount. High levels of potassium in the blood can make the kidneys excrete more salt and water – and this helps reduce blood pressure .

Eating a portion of potatoes twice a day can help lower blood pressure, research suggests. Research shows that potatoes contain some phytochemicals similar to those found in blood pressure medications.

Improve heart health

Potatoes have no cholesterol. And they contain fiber, potassium, vitamins C and vitamin B6 – all of which are great for heart health. The fiber in the vegetable helps in reducing the level of excess cholesterol in the blood. Potassium also protects the heart – one study clearly states that consuming 4,069 milligrams of potassium a day can reduce the risk of ischemic heart disease by 49 percent.

Prevent cancer 

Potatoes can also reduce the risk of cancer – according to a study. This may be due to the vitamin C content in potatoes. Women who consumed more than 60 mg of vitamin C/day had a 30% reduced risk of colon cancer compared to women who did not take any supplements.

Researchers had observed that extracts of baked potatoes hinder the spread of colon cancer stem cells – and even totally destroyed them in some cases.

Brain Protection….. 

Potatoes contain alpha lipoic acid, a coenzyme that contributes to brain health. The acid has been shown to improve memory deficits in Alzheimer's and slow cognitive decline in some patients.

Potatoes have also been found to help treat depression. They can affect neurotransmitters in the brain that are responsible for managing mood states – and interestingly, these are the same neurotransmitters targeted by the drugs. Eating a simple potato before you go to bed will help your body regulate your emotions and mood.

Vitamin C in potatoes plays a role in treating depression. The vitamin is an antioxidant and helps prevent brain cell damage.

potato starch 

Potatoes contain a special type of starch called resistant starch.This starch reaches the large intestine as a source of nutrients for the beneficial bacteria in your gut.

Research has linked resistant starch to a number of health benefits, including reducing insulin resistance, which improves blood sugar control.In an animal study, mice fed resistant starch reduced insulin resistance. This means their bodies are more efficient at removing excess sugar from the blood.

A study conducted in people with type 2 diabetes found that consuming foods high in resistant starch helped to better eliminate excess blood sugar after a meal.In another study, ten people were given 30 grams of resistant starch daily over a four-week period. Scientists found that resistant starch reduced insulin resistance by 33%.

You can increase the starch content of potatoes by cooking them a day ahead and chilling them overnight in the refrigerator.

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Helps in digestive health...........

 When resistant starch reaches the large intestine, it becomes food for beneficial gut bacteria. These bacteria digest it and convert it into short chain fatty acids. The resistant starch in potatoes is often converted to the short-chain fatty acid butyrate—a preferred food source for gut bacteria. 

Studies show that butyrate can reduce inflammation in the colon, strengthen the colon's defenses, and reduce the risk of colon cancer.Also, butyrate may help patients with inflammatory bowel disorders such as Crohn's disease, ulcerative colitis, and diverticulitis.

FAQs 

Frying potatoes leads to the synthesis of acrylamide, a chemical that can lead to cancer.

Potatoes are high on the glycemic index, and this can be a negative aspect for heart health. Potatoes are considered to contain complex carbohydrates (fiber).