Nutritious benefits of potatoes

Nutritious benefits of potatoes

Introduction

Potato is an essential staple crop that is grown in all countries successfully at a large scale production. It is readily available in the market. Vegetables are rich in primary nutrients such as dietary fiber, carbohydrates, minerals (magnesium, potassium, and iron), and several vitamins. Dietary intake of colored potatoes provides significant nutrient antioxidants such as polyphenols, B-carotene, minerals, and vitamins, which play a crucial function in the development of the antioxidant defense system of the human body. As a result, it helps lower the incidences of chronic and acute diseases such as heart disease, hypertension, cancer, and other diseases. The presence of high nutrients content in starchy foods such as potatoes is affected by high-temperature cooking (beyond 120 Oc) and food processing methods. The cooking of potatoes at high temperatures leads to the chemical reaction of amino acids and sugars to form acrylamide, which is carcinogenic. Acrylamide decomposes thermally to produce carbon dioxide, carbon monoxide, and oxides of nitrogen. It also decomposes non-thermally to form ammonia.

Nutritious benefits of potatoes

Potatoes are packed with nutrients, and a medium baked potato (173g) provides 4.3 g of protein, 3.8 g of fibers, 0.2g of fat, 161g of calories, vitamin B6, vitamin C, carbs, potassium, magnesium, manganese, and phosphorus. However, the nutritional potato content may vary depending on the variety and the method of preparation. For instance, fried potatoes have more fats and calories than baked potatoes.

Potatoes contain antioxidants

Potatoes contain phenolic acids, flavonoids, and carotenoids in potatoes, which act as antioxidants in the body. These chemical compounds neutralize harmful molecules (free radicals) in the body, which may cause chronic diseases such as diabetes, heart diseases, and cancer.

Improvement of blood sugar regulation

Potatoes are composed of a particular starch called resistant starch, which is not broken down in the small intestines; instead, it enters the large intestine and becomes a source of nutrients to the bacteria in the gut. The resistant starch reduces insulin resistance, thus enhancing blood sugar control.

Potatoes are gluten-free

Gluten is a family of proteins that are contained in grains such as wheat, rice, and barley. The protein has no adverse effects for most people except those with non-celiac gluten sensitivity and celiac diseases. These people on consuming gluten-rich food experience discomforts such as constipation, sharp stomach pains, bloating, diarrhea, and skin rashes. Potatoes are gluten-free, and therefore they can be consumed by all people without any side effects in their digestion.

Improvement of digestive health

Resistant starch contained in potatoes is broken down by bacteria present in the large intestine and converts it to short-chain fatty acids. The mostly formed short-chain fatty acid is the butyrate, which is the primary food source to the large intestines bacteria. Butyrate strengthens the colon defenses, reduce its inflammation, and minimizes the colorectal cancer risk.

Potatoes planted in soil environments rich in heavy metals are not safe for human consumption. Anthropogenic sources lead to the enrichment of such soil with heavy metals. The primary sources of these heavy metals include industrial sources (petrochemicals), agricultural sources (sewage sludge application, fertilizer, metal-containing pesticides), atmospheric sources, and domestic effluents. These heavy metals are non-biodegradable, bioaccumulative, and toxic. These heavy metals (Pb, Cd, Hg) once absorbed in the body or exposed to a certain level, they are poisonous and cause disorders to the body. For example, Cadmium causes osteoporosis, proteinuria, low bone mineral density, and high chances of bone fracture. Lead, on the other hand, disturbs hemoglobin formation, can damage the body systems such as endocrine system, immune system, etc. and delays development in children.

Canned peas

Canned peas are low saturated fat, calorie, and calorie-free dietary fiber source of vitamin A, vitamin C, iron, and dietary fiber. Canned peas have a low concentration of nutrients as compared to other canned vegetables, according to the National Institute of Health of the U.S.

Dietary fiber

Canned peas are rich in soluble and insoluble fiber. Once served with a ½ cup of canned peas (equivalent to 3 grams of dietary fiber), according to the U.S. Department of Agriculture, the ½ cup provides 12% of the daily fiber intake allowance for an adult. The intake of soluble fiber minimizes the risk of diabetes and high blood cholesterol. The insoluble fibers help prevent digestive disorders in the gut, such as colon cancer. Daily intake of diet rich in fiber minimizes hypertension, stroke, and heart disease risks.

Iron

Iron is an essential component of the red blood cells and is required in the formation of adenosine triphosphate. Once served with ½ cup of canned peas, for a woman, it caters for 5% of the daily iron requirement, but for a man, it provides for 11%. Lack of iron in the body leads to anemia and neurological disorders such as hyperactivity disorder. Peas are rich in nonheme iron (not readily absorbed as heme iron). Heme iron is only available in animal meat. Intake of a meal containing both meat and peas enhances the absorption of nonheme iron.

Vitamin A

Serving an adult with ½ cup of canned peas provides 70mg of the 700mg required on daily intake. Vitamin A is essential for eye and skin health. Also, vitamin A helps in the boosting of the immune, skeletal, and reproductive systems. Lack of vitamin A in the body leads to vision and muscular disorders.

Vitamin C

Vitamin C is also referred to as ascorbic acid. Canned peas are rich in vitamin C. ½ cup of the peas provides 15% of the daily intake requirement. Vitamin C helps maintain healthy teeth and facilitates collagen formation. Also, it helps prevent heart diseases, high blood pressure, and other disorders.

Canned peas can be served as a side dish for lean beef, grilled chicken or fish. It as well is mixed into salads such as potato salad. Inadequate preparation of canned peas can lead to complications. The preparation of canned peas in making a potato salad requires a specific procedure. Failure to can low acid foods such as vegetables in a pressure canner leads to botulism on consumption. Canning of the vegetables in pressure helps eliminate Clostridium botulinum spores (contaminant). A patient suffering from botulism is characterized by respiratory failure and cranial nerve palsies.

References

Musilova, J., Bystricka, J., Vollmannova, A., Janotova, B., Orsak, M., Harangozo, L., & Hegedusova, A. (2017). Safety of potato consumption in the Slovak region contaminated by heavy metals due to previous mining activity. Journal of Food Quality, 2017.