Potatoes can safely be included in any weight-loss programme without the guilt. Potatoes are a ‘wonder food’. One medium potato contains more potassium than bananas, provides half the daily requirement for Vitamin C a day. Potatoes are heart healthy as they are high in fibre, if the skin is kept on, and contains no cholesterol, fat or sodium. The bad connotation given to potatoes is it is classed as a high glycemic index food; it’s usually cooked in plenty of fat, and believed to cause weight gain.
Ignored by dieters because they are 'fattening', few would class the potato as a 'wonder food' packed full of vitamins, minerals and nutrients. But the spud is actually better for the body than traditional super foods - such as bananas, broccoli, beetroot, nuts and avocado, a study has found. The researchers said people are wrong to shun it in favor of modern and more expensive alternatives. Surprisingly rich in immune-boosting Vitamin C, a medium potato (150g) with the skin provides 27mg, almost half of the recommended daily intake.
Potatoes are also a rich source of Vitamin B, folate and minerals such as potassium, magnesium and iron. Potatoes are underground tubers, meaning that they store all the vitamins and minerals needed for growing new potato plants in spring. The B vitamins in potatoes also protect arteries. Vitamin B6 and choline, found in potatoes, reduces levels of a molecule called homocysteine which is involved in inflammation and the furring up of arteries. High homocysteine levels are associated with a significantly increased risk of heart attack and stroke. A single baked potato will provide nearly 12 per cent of the daily recommended amount of fiber, giving similar levels to whole grain breads, pastas and cereals.
High levels of dietary fiber and 'bulking agents' support healthy digestion and regular bowel movements, while giving a protective effect from colon cancer.
Potatoes are exceedingly rich in Vitamin B6, a substance needed for cellular renewal, a healthy nervous system and a balanced mood. Just 100g of baked potato contains 21 per cent of the daily value of the vitamin.
It is used to make neurotransmitters --substances that deliver messages from one cell to the next.
Neurotransmitters such as serotonin and dopamine are needed for the regulation of mood and Vitamin B6 is needed to make them.
It is also used to make adrenaline, hormones that help us respond to stress, and GABA, a substance linked to relaxation and a feeling of well being.
Potato skins contain fiber and flavonoids and other nutrients, so keeping them on if you boil or mash potatoes will give extra nutrition. As Vitamin C leaches into water, bake your potatoes if you want to get the most of this vitamin.
