Potatoes, or potatoes (Solanum tuberosum), are perhaps one of the main foods throughout the planet, thanks to their versatility and easy cultivation.
Also, according to various surveys, it can provide many health benefits. Here you can meet them and learn how to cook them in order to use all their nutrients.
Potatoes are a tuber belonging to the alanaceae family native to southern Peru and northern Bolivia. There are records of their livestock that date back 8000 years. When the European conqueror arrived in the United States, consumers spread to other continents.
There are various types such as white, black, yellow, gangchan, red, papaluna, and pink. However, thousands of varieties are currently being developed, and as other varieties with high yield and adaptability emerge, they are no longer used.
Why you shouldn’t eat potatoes a day
Potatoes are a great source of nutrients in addition to their wide use for preparing all kinds of dishes. According to a report by the U.S.
Department of Agriculture (USDA), it contains potassium, calcium, iron, phosphorus, vitamins A, B, and C, and 70 to 80% of its content is water. Thanks to this composition, its consumption is linked to many health benefits.
Since potatoes are mainly made up of carbohydrates, it is advisable to reduce their consumption as they can cause too much heartburn. However, carbohydrates are easy to digest, so it is recommended to use potatoes for babies and anyone who has problems with the handling of hard foods.
It also promotes the passage of foods rich in dietary fiber, stimulates the production of gastric juice, increases the size of flights, regulates bowel movements, and prevents gastrointestinal problems such as constipation. Again, be careful as it can cause diarrhea too.
Prevention of mental problems
Potatoes are a natural alliance of the heart because they have dietary fiber that helps eliminate the presence of “bad” cholesterol in the blood and potassium, a mineral that acts as a natural vasodilator. You can reduce tension in both vessels and ensure proper circulation to avoid problems such as heart attacks and cardiovascular accidents.
In addition to the important content of carbohydrates, minerals and dietary fiber, potatoes contain the heart-beneficial carotenoid compounds lutein and jeactine.
However, overdose can alter blood sugar levels, promote overweight or obesity, and affect diabetics. Don’t forget to add it as a supplement to your balanced and sustainable diet.
Protects the skin
Phosphorus, magnesium, potassium, vitamins C and B are both skin-beneficial compounds found in potatoes.
For traditional medicines, it is advisable to use slices, especially on sun-damaged skin, or to mix ground raw pulp with honey to prepare a mask.
There are also records of water or water used to wash pulp to treat dry skin that is as rough as the elbows and heels.
Another benefit that can be gained from the combination of potato vitamins C and B, potassium, and other antioxidant compounds is to combat inflammation. Therefore, it is also called the ideal choice for people with ventilation or arthritis.
There are studies related to potato consumption with less connective tissue wear. Digestive properties also reduce the risk of inflammation of the stomach and chapters.
Useful for mental health management
Researchers report that potatoes are a great source of carbohydrates, so they have glucose, antioxidants, omega-3 fatty acids and vitamins. All compounds are essential for maintaining good cognitive function.
Potatoes also contain iron, which favors the production of red blood cells, promotes blood circulation along with potassium, which has vasodilatory attributes, and maintains a good oxygen supply for the brain.
How to cook potatoes to take advantage of nutrients
You can boil, fry, bake, eat steamed potatoes, sculptures, cubes, batons and mashed potatoes. However, to get the most out of all the benefits, you need to keep the following tips in mind:
Do not peel the potatoes. The skin prevents the loss of nutrients that potatoes suffer, especially during cooking. Also, under the skin, there is a lot of minerals, vitamins and proteins, so there is a risk of being discarded if peeled.
It’s not splatter: You can prefer the way to cook potatoes, but the truth is that you can lose almost all the vitamin C content while playing.
Steam or cook in the oven. Cooking this way can not only maintain most of the nutrients, but also improve all tastes.
Reduce Cooking: This does not meal eating potatoes raw or hard, but the time it takes to reach that point by relying on certain tricks, such as boiling water to fetch water or covering the lid. Is shortened.
Potatoes can lose some of their nutrients during cooking. Also, select a compact texture that will not collapse.
Possible side effects of potatoes
Although potatoes are listed as a healthy option to supplement your diet, they have a very high blood sugar index (a measure of how foods can raise blood sugar levels quickly) (80). Therefore, obese, overweight or diabetics who want to control their weight are advised to avoid or limit their intake.
This warning also applies to people with kidney problems.
Experts also point out that the green substances found under the skin of potatoes and their leaves may contain arsenic, shaconin or solanine, alkaloids whose ingestion can lead to poisoning.
This can lead to headaches, diarrhea, nausea, vomiting, allergic reactions and can be fatal.
The potato is one of the most important foods and with the greatest presence in all the world’s diets. It is also an excellent option to nourish ourselves and obtain many benefits.
Among the most studied are good digestion, cardiovascular protection, skin care, anti-inflammatory effects and better cognitive functioning.
But remember, the key to its benefits is in moderation, if it is consumed in excess it can cause many problems, especially for people with diabetes, overweight or kidney disease.
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