Health benefits, nutrients, recipe tips, and risks

Potatoes are edible tubers, available worldwide and all year long. They are relatively cheap to grow, rich in nutrients, and they can make a delicious treat.

The humble potato has fallen in popularity in recent years, due to the interest in low-carb foods.

However, the fiber, vitamins, minerals, and phytochemicals it provides can help ward off disease and benefit human health.

Potatoes were first domesticated in the Andes in South America up to 10,000 years ago. Spanish explorers introduced them to Europe in the early 16th century.

They are now the biggest vegetable crop in the United States (U.S.), where the average person eats 55 pounds, or 25 kilograms (kg) of potatoes every year. They are an important staple food in many countries around the world.

This MNT Knowledge Center feature is part of a collection of articles on the health benefits of popular foods.

Fast facts on potatoes:

• Some evidence suggests that potatoes might help reduce inflammation and constipation
• A medium potato contains around 164 calories and 30 percent of the recommended daily B6 intake.
• A baked potato on a winter’s day makes an economical, warming, and nutritious treat.

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Share on PinterestPotatoes can be healthful if prepared in the right way.

A high intake of fruits and vegetables can benefit health and reduce the risk of many lifestyle-related health conditions.

Potatoes contain important nutrients, even when cooked, that can benefit human health in various ways.

Here we look at 10 ways in which the potato might contribute to a healthful lifestyle, including preventing osteoporosis, maintaining heart health, and reducing the risk of infection.

1) Bone health

The iron, phosphorous, calcium, magnesium, and zinc in potatoes all help the body to build and maintain bone structure and strength.

Iron and zinc play crucial roles in the production and maturation of collagen.

Phosphorus and calcium are both important in bone structure, but it is essential to balance the two minerals for proper bone mineralization. Too much phosphorus and too little calcium result in bone loss and contribute to osteoporosis.

2) Blood pressure

A low sodium intake is essential for maintaining a healthy blood pressure, but increasing potassium intake may be just as important. Potassium encourages vasodilation, or the widening of the blood vessels.

According to the National Health and Nutrition Examination Survey (NHANES), fewer than 2 percent of American adults meet the daily 4,700-milligram recommendation.

Potassium, calcium, and magnesium are all present in the potato. These have been found to decrease blood pressure naturally.

3) Heart health

The potato’s fiber, potassium, vitamin C, and vitamin B6 content, coupled with its lack of cholesterol, all support heart health.

Potatoes contain significant amounts of fiber. Fiber helps lower the total amount of cholesterol in the blood, thereby decreasing the risk of heart disease.

Research based on the NHANES has linked a higher intake of potassium and a lower intake of sodium to a reduced risk of all-cause mortality and heart disease.

4) Inflammation

Choline is an important and versatile nutrient that is present in potatoes. It helps with muscle movement, mood, learning, and memory.

It also assists in:

• maintaining the structure of cellular membranes
• transmitting nerve impulses
• the absorption of fat
• early brain development

One large potato contains 57 mg of choline. Adult males need 550 mg, and females 425 mg a day.

5) Cancer

Potatoes contain folate. Folate plays a role in DNA synthesis and repair, and so it prevents many types of cancer cells from forming due to mutations in the DNA.

Fiber intake from fruits and vegetables like potatoes are associated with a lowered risk of colorectal cancer.

Vitamin C and quercetin also function as antioxidants, protecting cells against damage from free radicals.

6) Digestion and regularity

The fiber content in potatoes helps prevent constipation and promote regularity for a healthy digestive tract.

7) Weight management and satiety

Dietary fibers are commonly recognized as important factors in weight management and weight loss.

They act as “bulking agents” in the digestive system. They increase satiety and reduce appetite, so a person feels fuller for longer and is less likely to consume more calories.

8) Metabolism

Potatoes are a great source of vitamin B6. This plays a vital role in energy metabolism, by breaking down carbohydrates and proteins into glucose and amino acids. These smaller compounds are more easily utilized for energy within the body.

9) Skin

Collagen is the skin’s support system. Vitamin C works as an antioxidant to help prevent damage caused by the sun, pollution, and smoke. Vitamin C also helps collagen smooth wrinkles and improve overall skin texture.

10) Immunity

Research has found that vitamin C may help reduce the severity and duration of a cold. Potatoes are a good source of vitamin C.

How healthful a potato is in the diet depends to some extent on what is added or how it is cooked. Oil, sour cream, and butter all add calories, but the plain potato itself is relatively low in calories.

It also provides important nutrients, such as vitamin C, vitamin B6, and various minerals.

A 100-gram (g) or 3.5- ounce serving is a little more than half of a medium size potato. This much white potato, baked with skin, contains:

• 94 calories
• 0.15 grams of fat
• 0 grams of cholesterol
• 21.08 grams of carbohydrate
• 2.1 grams of dietary fiber
• 2.10 grams of protein
• 10 milligrams (mg) of calcium
• 0.64 mg of iron
• 27 mg of magnesium
• 75 mg of phosphorus
• 544 mg of potassium
• 12.6 mg of vitamin C
• 0.211 mg of vitamin B6
• 38 micrograms (mcg) of folate

Potatoes also provide niacin, choline, and zinc. Different varieties provide slightly different nutrients.

Sodium: Whole, unprocessed potatoes contain very little sodium, only 10 mg per 100 g (3. 5 ounces), or less than 1 percent of the suggested daily limit. However, this is not true of processed potato products, such as French fries and potato chips.

Alpha-lipoic acid: Potatoes also contain a compound known as alpha-lipoic acid (ALA), which helps the body to convert glucose into energy.

Some evidence suggests that alpha-lipoic acid can help control blood glucose levels, improve vasodilation, protect against retinopathy in diabetic patients, and preserve brain and nerve tissue.

Quercetin: Quercetin, a flavonoid found in potato skin, appears to have an anti-inflammatory and antioxidant effect that protects the body’s cells from damage by free radicals.

Flavonoids are a kind of phytonutrient, organic compounds that are believed to help protect against disease.

Antioxidants: Potatoes contain vitamin C, which acts as an antioxidant. Antioxidants may help prevent cell damage and cancer and promote healthy digestion and cardiovascular functions.

Fiber: The fiber in potatoes helps to maintain a healthy digestive system and circulation.

According to the USDA, over half of all potatoes in the U.S. are sold for making French fries.

However, French fries are not the only or best option.

There are many cheap and easy ways to incorporate potatoes into a healthful diet.

Choosing potatoes

There are many types of potato to choose from, not including sweet potatoes. There are white, red, yellow, and blue varieties, and within each color, a range of options.

Here are some ideas:

• Baking: Use starchy potatoes, such as russets.
• Roasting, mashing, or baking: Use all-purpose potatoes, such as Yukon gold.
• Potato salad: Waxy potatoes, such as red, new, or fingerling potatoes, keep their shape better.

Select potatoes that are firm, un-bruised, and relatively smooth and round. Avoid any that show signs of decay, including wet or dry rot, any roots or potatoes with a greenish hue.

It is best to buy potatoes that are unpackaged and unwashed, to avoid bacterial buildup. Washing potatoes early removes the protective coating from the skins.

Storage

Potatoes should be stored between 45 to 50 degrees Fahrenheit, or between 7 and 10 degrees Celsius, in a dark, dry environment, such as a cellar or pantry.

Exposure to sunlight can lead to the formation of solanine, which causes potatoes to turn green. It is toxic. Storing potatoes in the refrigerator causes their starch content to be converted to sugar. This can give an unpleasant flavor.

Potatoes should not be stored around onions because both vegetables emit natural gases that cause the other to decay.

Fully grown potatoes have a shelf life of up to 2 months, but spoiled potatoes can affect the other potatoes around them. Remove rotten potatoes to prevent the rest from spoiling.

Preparing and cooking potatoes

The vitamin, mineral, and fiber content of potato is mostly in the skin,so it is best to eat them with the skin left on.

Scrub potatoes under running water and remove any bruises or deep eyes with a paring knife. Use a stainless steel knife instead of carbon steel in order to prevent the metal from reacting with the phytochemicals in the vegetable, as this may cause discoloration.

Jacket potatoes, baked in their skins, are a healthy and simple meal. Serve with salad and topped with tuna, cheese, baked beans, or another favorite. Cooking and eating the skins helps preserve the nutrients.

Potatoes can be boiled with mint and sprinkled with black pepper, or steamed to preserve more of the water-soluble vitamins.

To make a healthy potato salad, boil baby new potatoes leave to cool, then add freshly chopped garlic and mint, and olive oil.

Try some of these healthy and delicious recipes using potatoes:

Homemade BBQ chips

Roasted rainbow potatoes

Quinoa stuffed peppers

Quick and easy Mexican minestrone

Fire-roasted rosemary vegetable soup

The potato plant, along with the tomato and eggplant, belongs to the nightshade family. Some of these plants are poisonous, and the potato was previously thought to be inedible. The shoots and leaves of potatoes are toxic and should not be eaten.

Solanine: Potatoes that are sprouting or have green discoloration are likely to contain solanine, a toxic compound that has been found to cause circulatory and respiratory problems, as well as headaches, muscle cramps, and diarrhea. If a firm potato has sprouted or has formed “eyes,” removing all sprouts is enough. However, if the potato has shrunken or has a green hue, it should not be eaten.

Acrylamide: Studies have shown that potatoes, when cooked above 248 Fahrenheit, or 120 degrees Celsius, produce a chemical known as acrylamide. This compound is found in plastics, glues, dyes, and cigarette smoke. It has been linked to the development of several cancers. Acrylamide has neurotoxic properties, and it may have a negative impact on genes and reproductive health.

Potato chips, French fries, and processed potato products are likely to be high in acrylamides, fat and sodium. Avoiding them can help reduce acrylamide exposure.

Diabetes and obesity: Potatoes, even plain, contain high levels of simple carbohydrates. This may not be beneficial for people with diabetes or obesity when eaten in excess. Like all foods, potatoes should be eaten in moderation and as a source of carbs, like rice or pasta, rather than as a vegetable. Non-starchy vegetables should be eaten alongside potatoes for a balanced intake. Legumes, on the other hand, have been shown to reduce diabetes risk.

Beta-blockers: This is a type of medication commonly prescribed for heart disease. It can cause potassium levels to increase in the blood. High-potassium foods like potatoes should be consumed in moderation when taking beta-blockers.

Potassium: High levels of potassium in the body can pose a serious risk to those with kidney damage or kidneys that are not fully functional. Damaged kidneys may be unable to filter excess potassium from the blood, and this can be fatal.

Fertilizers: Potatoes grown in heavily fertilized soil may contain high levels of heavy metal contamination. Anyone who is concerned about this can grow their own potatoes, if they have a garden, or buy organic varieties.

A healthful, balanced diet with a variety of fresh fruit and vegetables can enhance wellbeing and help prevent health problems. It is better to opt for a range of foods rather than focusing on a single item.

Do Potatoes Cause Constipation? – All About Potatoes

Like most foods, potatoes affect how often you have to go to the bathroom. However, it might not be the way you think.

Potatoes do not cause constipation when eaten often. As a matter of fact, they can be a part of a nutrition regime to improve digestion and regularity due to their high fiber content. Of course, there are certain ways of handling potatoes that are better than others to promote healthy bowel movements.

The type of potato you use, how you cook it, and even the way you eat it can influence the frequency of toilet visits. Keep on reading to discover how to use potatoes to keep a happy gut.

Potato Types That Relieve Constipation

There is one thing you should be clear about: that all potato types are suitable for relieving constipation. Now, some varieties may be a bit better than others when it comes to unclogging your intestines. So, what should you be looking at? Fiber!

Dietary fiber is one factor that determines if you will have an easy or hard time in the bathroom (source). This nutrient softens your stool and increases its size but don’t worry. That’s good for you! The bulkier it is, the easier it is for it to pass.

Although all potatoes have a good amount of fiber, certain types have more. For example, white potatoes have the highest fiber content, with 4.1 g per small potato. The second place is for the Yukon Gold with 3.75 g per potato.

That’s a good indicator that white and Yukon Gold potatoes are a great asset in your quest for regularity. In other words, you shouldn’t avoid white potatoes as they are awesome for promoting digestion and healthy bowel movements.

Cooking Potatoes for Healthy Bowel Movements

Aside from knowing which varieties will help you the most, you have to pay attention to the cooking method employed. Specifically, the way you cook potatoes has a tremendous effect on the impact they have on your body.

Are Roasted Potatoes Constipating?

Roasted potatoes are not a cause of constipation. The delicious dish is almost always eaten with the skin, and since a pretty good amount of fiber is found on it, it is more than likely going to help you get a bowel movement when you need it.

Furthermore, roasted potatoes are mostly cooked with simple seasonings like garlic, herbs, and a bit of olive oil, which under normal conditions, won’t cause digestive issues.

Can you eat mashed potatoes when constipated?

Mashed potatoes will not cause constipation, and you can eat them even if you are constipated as long as they are prepared the right way. Some people like to cook them with the skin and others not so much. The skin with its extra fiber will often help you be more regular but might cause problems to some people with a sensitive gut.

Also, the cheese, milk, butter, or sour cream you love so much can cause a blockage. As you know, the consumption of dairy products may lead to constipation, and very few can resist the temptation to add a generous amount of these extra ingredients.

The high amount of fat with almost no fiber content that characterizes dairy has a chance of halting the colon-related benefits potatoes can provide. So keep that into consideration if you are struggling during your bathroom trips.

Do fried potatoes cause constipation?

Fried potatoes may cause constipation, especially if a lot of oil has been used to cook them. Now, the type and amount of fat used to fry the potatoes significantly influences how much your bowel movements might slow down.

For instance, homemade sauteed potatoes are less likely to clog you than deep-fried wedges from your favorite fast-food restaurant. Still, if you are looking for constipation relief, you should consume less fried foods because they require a lot of time and effort for your body to digest them. Instead, pick more bowel-friendly choices such as roasted, mashed, baked, or boiled potatoes.

Do boiled potatoes constipate?

Boiled potatoes don’t constipate at all. On the contrary, they are probably one of the best foods you could eat to ease intestinal discomfort.

One thing you could do to take full advantage of them is to turn them into a tasty potato salad. This salad should be cooled down first to increase the amount of resistant starch. Then, add celery, pickles, or any other veggies you love.

Once ready, you will have a dish packing several grams of fiber and resistant starch to feed your good bacteria and keep your bowels going when you need it.

Does a baked potato cause constipation?

Baked potatoes are actually good for preventing constipation because they contain plenty of fiber, which helps regulate bowel movements. Moreover, when baked, you can take full advantage of the tubers as it is one of the ideal ways to cook while preserving most of its nutrients, including fiber.

It is essential, though, to reduce as much as possible the popular toppings that most people love to include. Particularly, cheese, butter, and sour cream are high in fat; hence, they may contribute to constipation. On the other hand, greens such as kale, cauliflower, and broccoli are the perfect candidates to accompany potatoes and promote regularity.

Eating Potatoes for Less Constipation

The way you eat potatoes has a profound effect on your digestive system. If you do it correctly, you are more likely to enjoy regular bowel movements (details). Otherwise, you may experience some bloating and discomfort.

Are cooked potatoes bad for you?

Cooked potatoes are good for you. Still, you would be surprised to see that some people prefer to eat raw potatoes over cooked ones. Although they might indeed retain more vitamin C and resistant starch in their raw form, there is a chance that lectins and trypsin inhibitors, which are substances to prevent the absorption of nutrients, won’t let you enjoy the full benefits of the spuds (reference).

In addition to that, eating raw potatoes could expose you to a higher concentration of glycoalkaloids. These chemicals are naturally occurring compounds found in some foods that can cause adverse reactions in the human body leading to digestive discomfort and possibly constipation. Furthermore, bacteria and other contaminants often present in raw foods are eliminated when potatoes are cooked.

Are potatoes easy to digest?

Potatoes are pretty easy to digest if you cook them correctly. Think about it. It doesn’t matter if they are roasted, mashed, boiled, or baked. Constipation won’t be an issue as long as you handle them well and limit the high-fat toppings.

Do potatoes cause gas and bloating?

Potatoes are not likely to cause gas, bloating, or any serious digestive problems unless you eat too many or consume them in the wrong way. You have to be sure they aren’t spoiled, green, or damaged. Aside from that or any specific allergies, you may have, you shouldn’t have any trouble.

As you can see, potatoes don’t have to cause constipation. They can be part of a fiber-rich diet supporting regularity. If you take the proper precautions, cook them well, and avoid pouring a ton of cheese or other dairy products, your bowel movements should be easy, painless, and even freeing!

Can potatoes cause constipation?

A regular baked potato with skin contains about 3 grams of fiber and is also a good remedy for constipation. . Avoid fatty and high-calorie fillings such as butter or sour cream, which can aggravate constipation. Add more fiber to your baked potatoes by topping them with other vegetables like broccoli.

Afterwards, what happens if you eat too much mashed potatoes? Potatoes four times a week can cause high blood pressure , the study says. Everyone knows that chips are a dietary taboo. But experts are now warning that eating too many plain potatoes in any form – baked, boiled or mashed – can potentially be harmful to our health.

Then is mashed potatoes easy to digest?

Mashed Potatoes

Potatoes are an easily digestible starchy food at the best of times, but mashing them helps break down the fibers, making them even harder to digest. They also contain essential nutrients, including potassium, which balances electrolytes.

In addition, what quickly softens the stool? Insoluble fiber is most useful for softening stools. It does not dissolve in water and promotes faster passage of food from the stomach to the intestines. Whole grain flour, nuts, beans, and vegetables such as cauliflower, green beans, and potatoes contain insoluble fiber.

How long does it take to digest mashed potatoes? Some vegetables

Root vegetables such as turnips, beets, sweet potatoes, radishes and carrots are digested in an hour. Starchy vegetables like corn, parsnips, squash, squash, yams, nutmeg, peas, sweet potatoes, potatoes, and chestnuts are digested in 60 minutes.

Contents

Is there fiber in instant mashed potatoes?

Calories & Macronutrients

Instant Potatoes also contain 23 grams of carbohydrates per serving, including 1.7 grams of dietary fiber, a type of carbohydrate that reduces the risk of heart disease.

Does puree cause gas?

French fries, mashed potatoes, homemade potatoes. Unfortunately, according to Everyday Health, potatoes are high in starch, which means they are also rich in gas-producing carbohydrates.

What if the feces are half stuck?

You can also take a laxative or stool softener for constipation. Poop stuck in half is usually not a medical emergency. But this can be an emergency in case of severe fecal contamination.

Start with home remedies such as:

1. move around.
2. drinking water.
3. taking over-the-counter suppositories or enemas.
4. fiber increase.

Which foods cause hard stools?

7 foods that can cause constipation

• Alcohol. Alcohol is often cited as a likely cause of constipation.
• Products containing gluten. Gluten is a protein found in grains such as wheat, barley, rye, spelt, kamut, and triticale.
• Processed grains.
• Milk and dairy products.
• Red meat.
• Fried or fast foods.
• Persimmon.

How to expel poop when constipated?

How to poo

1. Relax the rectal wall: by relaxing this muscle, the need to defecate may temporarily disappear.
2. Avoid abdominal tension: this tension is one of the mechanisms that helps push stool out of the anus and rectum.
3. Squeeze your buttocks together: this can help keep your rectal muscles tight.

Why does puree cause indigestion?

Some white blood cells and mast cells secrete histamine. This immune system response causes many of the potato allergy symptoms. Several substances in potatoes can cause an allergic reaction, including a glycoprotein called patatin and alkaloids such as solanine.

Is it possible to use mashed potatoes for indigestion?

Insider withdrawal. If you have gastrointestinal problems such as nausea, pain, or diarrhea, a diet that is easily digested by the body can help relieve symptoms. Foods like bananas, mashed sweet potatoes, and chicken breast are nutritious and easy to digest.

Do potatoes cause gas and bloating?

Starches. Most starches, including potatoes, corn, noodles, and wheat, release gas as they are broken down in the colon. Rice is the only starch that does not cause gas.

Is mashed potatoes healthy?

They are low in fat, high in potassium and contain only 150 calories per serving of potatoes. These are not empty calories either. There are some really great vitamins and nutrients in those calories. So, nutritionally and calorie-wise, potatoes are great to add to your diet.

Is it healthy to eat instant mashed potatoes?

Nutritionally, instant mashed potatoes contain about the same vitamins and minerals as real mashed potatoes, with the exception of vitamin C. To please the taste, they tend to contain more sodium, which is much higher than the amount of salt, which home cooks add during cooking. their homes from scratch.

Is instant mashed potatoes inflammatory?

Refined carbohydrates. Foods like white rice, skinless potato products like instant mashed potatoes or french fries, and anything made with white flour are loaded with refined carbohydrates. These foods stimulate the production of a compound called AGE (Advanced Glycation End), which promotes inflammation.

Why does puree hurt my stomach?

People allergic to potatoes may have a mild to severe allergic reaction after eating or contact with potatoes. When a person is allergic to potatoes, their immune system reacts negatively to certain compounds in the potato, which may include patatin or solanine.

Is it possible to eat mashed potatoes with indigestion?

Insider withdrawal. If you have gastrointestinal problems such as nausea, pain, or diarrhea, a diet that is easily digested by the body can help relieve symptoms. Foods like bananas, mashed sweet potatoes, and chicken breast are nutritious and easy to digest.

Why do potatoes cause bloating?

Starches. Most starches, including potatoes, corn, noodles, and wheat, release gas as they are broken down in the colon. Rice is the only starch that does not cause gas.

What does it mean when you feel like pooping but can’t?

Tenesmus is an urgent need for frequent bowel movements. But even with pushing and straining, you may not get a chair. Tenesmus can be a sign of several health problems, so it’s a good idea to talk to your doctor if you experience this condition frequently.

Am I constipated or something else?

Lumpy or hard stools. Straining during defecation. Sensation as if there was a blockage in the rectum preventing stool. Feeling as if you cannot completely empty the stool from the rectum.

What can not be eaten with constipation?

A: For constipation, it’s best to avoid low-fiber, high-fat foods. This includes cheese, ice cream, potato chips, frozen meals, red meat, hamburgers and hot dogs. Many processed foods contain little to no fiber and delay the passage of food through the intestines.

Should I stop eating if I am constipated?

You might think that cutting back on food will help “cleanse” the colon. This is wrong. Do it: Eating healthy, whole foods that contain fiber helps your body move stool. Forget managing your stress.

What foods will make you poop immediately?

15 healthy foods to get rid of poop

• Apples. Apples are a good source of fiber, with one small apple (5.3 ounces or 149 grams) providing 3.6 grams of fiber (2).
• Prunes. Prunes are often used as a natural laxative – and for good reason.
• Kiwi.
• Flaxseed.
• Pears.
• Beans.
• Rhubarb.
• Artichokes.

What can I drink to instantly evaporate?

6 natural drinks to instantly relieve constipation

• 1 . Jaggery (gur) Drink. Our favorite desi “sweetener” works wonders in treating both chronic and occasional constipation.
• 2 . Lemon juice.
• 3 . Apple juice.
• 4 . Baking soda with water.
• 5 . Castor oil.
• 6. Triphala drink.

Do bananas help poop?

Bananas are high in fiber

Fiber has long been claimed to help prevent and relieve constipation (2, 3). Soluble fiber absorbs water, helping to keep stools bulky and soft. This may help improve the movement of stool through the digestive tract (4).

Can an adult have constipation or diarrhea from boiled potatoes

Potatoes are one of the staple foods of modern man. However, its use is not always enjoyable. Sometimes the product aggravates or even provokes digestive disorders such as diarrhea and constipation. This problem can affect both adults and babies who have just switched to solid food. People suffering from eating disorders or having a predisposition to them should know everything about the characteristics of potatoes.

The article will tell you whether you can eat potatoes with diarrhea and constipation, and how this product affects the digestive system.

Composition of potatoes

100 g of potatoes contains :

• calories – 86 kcal;
• water – 77.46 g;
• carbohydrates – 18.21 g;
• fiber – 1.8 g;
• fats – 0. 1 g;
• saturated fat – 0.03 g;
• cholesterol – 0 mg;
• proteins – 1.71 g;
• ash – 0.72 g.

Macroelements :

• potassium – 328 mg;
• calcium – 8 mg;
• magnesium – 20 mg;
• sodium – 5 mg;
• phosphorus – 40 mg.

Trace elements :

• iron – 0.31 mg;
• manganese – 0.14 mg;
• copper – 0.17 mg;
• selenium – 0.3 mcg;
• zinc – 0.27 mg.

Vitamins :

• vitamin A – 3 mcg;
• beta carotene – 0.02 mg;
• vitamin B1 – 0.12 mg;
• vitamin B2 – 0.07 mg;
• vitamin B4 – 11 mg;
• vitamin B5 – 0.3 mg;
• vitamin B6 – 0.3 mg;
• vitamin B9 – 8 mcg;
• vitamin C – 20 mg;
• vitamin E – 0.1 mg;
• vitamin H – 0.1 mcg;
• vitamin K – 1.9 mcg;
• vitamin PP – 1. 8 mg.

Potatoes are high in vitamins B6, B4 C and PP . They stimulate the immune system, keep blood vessels in good shape, help keep the body youthful, improve skin condition and provide a full-fledged metabolism.

This is interesting! To get the daily requirement of vitamin C, it is enough for a person to eat only 450 g of potatoes.

From mineral substances, potatoes are rich in silicon and cobalt . It also contains iodine, without which the normal functioning of the thyroid gland is impossible. Calcium maintains the strength of the musculoskeletal system, is involved in the formation of bone tissue. Selenium, along with vitamin C, supports the functions of the immune system, and also slows down the aging process in the body.

It is important to know that the composition of potatoes is not constant and depends on a number of factors . Young tubers contain more water and vitamins than old tubers, and they also have significantly less starch. As the potato ages, the water evaporates from it, many vitamins are destroyed, so that the nutritional value of the overwintered potato is very small.

In addition to age, the content of useful elements is largely determined by the conditions for growing vegetables : soil type, variety, fertilizers. With their excessive use, there is a high risk of getting tubers with a dangerous concentration of nitrates.

Glycemic index

The glycemic index of potatoes varies depending on the cooking method . It is highest in mashed potatoes – 90. Boiled potatoes have a glycemic index of 70, potatoes in their skins – 65.

These are high values, so potatoes are not recommended for people with diabetes.

Properties of potatoes

It is widely believed that potatoes do not carry any nutritional value . For this reason, it is often not included in various diets, and sometimes it is recommended to completely remove it from the diet due to its uselessness. However, this is an erroneous point of view.

Due to its rich composition, it has the most diverse effects on the body.

Useful properties

First of all, potatoes are a very nutritious food . This vegetable perfectly saturates the body due to the high content of starch, is well absorbed and rarely causes allergies. Because of these qualities, it is classified as a hypoallergenic product.

starch has another valuable property. It forms a membrane on the walls of the stomach and intestines, which protects these organs from the action of aggressive food components. This is important for those who suffer from gastritis, duodenal or stomach ulcers, or have high acidity.

Not only cooked, but also raw tuber is beneficial, in particular its juice . It is able to relieve pain in stomach ulcers, and also contains enzymes that actively break down sugar, so that sweet foods are better digested. Potato juice also has a cleansing effect, helping to remove toxins from the body.

Potato contains a whole complex of vitamins and minerals that are involved in the body’s metabolic processes. It also has a beneficial effect on the circulatory, nervous and excretory systems .

Harmful properties

Unfortunately, potatoes do not always have a beneficial effect on the body . It also has a number of unpleasant properties for humans.

Potato tubers synthesize substances that can cause serious harm . The most dangerous of them is solanine. It is always present in tubers, but usually the concentration is too low to be harmful. However, with improper or too long storage, the solanine content increases to critical levels.

Fast carbohydrates, which are quite a lot in potatoes, contribute to weight gain . Therefore, in the presence of excess weight or metabolic disorders, it is recommended to strictly dose this product.

Due to high glycemic index potatoes are dangerous in severe diabetes mellitus .

The effect of potatoes on the digestive system

The effect of potatoes on the functions of the digestive system is a matter of considerable controversy. Quite often, people complain that potatoes cause both constipation and diarrhea.

This effect of the potato is caused by several factors :

• composition of the vegetable;
• diet;
• preparation method;
• individual characteristics of the human body.

Eating potatoes, especially raw ones, can provoke alimentary diarrhea – an eating disorder caused by malnutrition. The cause of diarrhea is coarse vegetable fiber, which contains 1.8 g per 100 g of product in potatoes. Its excess leads to disruption of the functions of the gastrointestinal tract, causing bloating and diarrhea.

Fried or deep-fried potatoes are especially harmful . When cooking, a large amount of oil is used, which can cause an eating disorder in both children and adults. It is not recommended to eat fatty meat with potatoes. The animal fats it contains, combined with potato fiber, can also cause diarrhea.

Loose stools may be due to an allergic reaction to potatoes . A small number of people (especially children under 6 years old) are diagnosed with intolerance to this vegetable. If, in addition to nausea and diarrhea, rashes appear on the skin after eating potatoes, you should contact an allergist.

Potatoes can cause constipation . This happens due to an excess of carbohydrates. Starch can also be attached. The risk of indigestion is especially high when eating boiled, baked and stewed potatoes.

In young children, potato starch sometimes causes constipation during complementary feeding . Their gastrointestinal tract is just beginning to adapt to “adult” food, so excessive stress can lead to indigestion. For this reason, complementary foods are introduced little by little and the baby’s reaction to the product is monitored.

Important! For both constipation and diarrhea, children and adults need to drink more fluids.

Eating potatoes for diarrhea

There is no definite answer to the question whether it is possible to eat potatoes for diarrhea, due to the dual effect that they have on the gastrointestinal tract. The starch contained in the potato has a firming effect and normalizes the stool. But at the same time, the abundance of fiber in tubers, on the contrary, accelerates peristalsis, thereby having the opposite effect. That is why even doctors have not come to a consensus on whether it is possible to use potatoes for diarrhea.

The effect of potatoes on the body largely depends on how they are prepared . With diarrhea, fatty foods fall under an unambiguous ban, so fried potatoes should be avoided. You can’t eat raw potatoes either.

During diarrhea, it is best to eat a boiled, stewed or baked vegetable . It is in heat-treated tubers that starch is most pronounced, which has a fixing effect.

Remember that during diarrhea, many useful substances are washed out of the body , for example, potassium and selenium. If you eat potatoes for diarrhea, you will make up for the lack of these substances.

Potatoes for diarrhea in children

Many parents doubt whether boiled potatoes can be used for children with diarrhea. This is especially true for children under the age of 6 years. Gastroenterologists recommend giving children boiled or stewed potatoes .

Like adults, children suffering from diarrhea should avoid eating raw vegetables and fruits. We must not forget about the possible allergic reaction. Children under 6 years of age are most likely to be allergic to potatoes. Often, its symptoms coincide with signs of food poisoning and are accompanied by diarrhea.

If the child has acute diarrhea , that is, weakness, vomiting and abdominal pain appear, and the urge to go to the toilet occurs more than three times a day, food is temporarily limited to only fluid intake. With such symptoms, be sure to consult a doctor.

Important! Diarrhea can be caused by solanine in potatoes. Indigestion is one of the symptoms of poisoning with this toxin. If you find green spots and sprouts on potatoes, do not eat such tubers.

Eating potatoes for constipation

People suffering from constipation are advised to eat foods rich in fiber . This substance improves intestinal motility and promotes the removal of feces. Potatoes meet this requirement. Its tubers are a source of coarse vegetable fiber, so gastroenterologists prescribe this vegetable for constipation.

Raw potato juice also brings tangible benefits. The enzymes it contains thin the stool and allow for a gentle bowel movement.

Juice is squeezed through cheesecloth from tubers grated on a fine grater or a juicer is used. For greater efficiency, potatoes are used together with the peel, after washing thoroughly. In no case should you take old or green potatoes for making juice – they contain a high content of poisonous solanine. Pink potatoes are best, as they tend to have fewer pesticides.

Adults need 150 ml of juice . Take it in the morning on an empty stomach one hour before eating. Drink undiluted or mixed with beetroot juice.

Important! Only freshly squeezed juice is of value. During storage, even in the refrigerator, the product loses its useful properties.

Remember the individual characteristics of each person’s body . Potatoes are rich in carbohydrates that provoke constipation, so if you violate the diet and improper preparation, this vegetable can only aggravate the situation.

For constipation, gastroenterologists recommend avoiding boiled, fried or stewed potatoes . Only mashed potatoes are allowed.

Although potatoes have a firming effect, they are often hard to give up. If it is not possible to exclude this vegetable from the menu, it is recommended to combine it with other products that act as laxatives. For example, apples, prunes, beets. Be sure to monitor the condition of your stool, and if constipation worsens, give up potatoes completely.

Potatoes for constipation in children

Children who suffer from constipation, as well as adults, should increase the amount of fiber in the diet. It is important to remember that each age has its own daily intake of this substance.

Do not dramatically increase the amount of fiber to the required norm . The process must be gradual. It is best to give children puree, as it places the least strain on the digestive tract and contains a lot of liquid. At the same time, it is better to combine it with laxative products.

Potato juice can also be given to children . If the child does not like the taste, mix this product with carrot or beetroot juice in equal proportions.

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Is it possible to eat potatoes with high cholesterol? Experts studied in detail the composition of tubers and their effect on the gastrointestinal tract of adults and children. Based on the research, they talked about the possible harm of this product and made recommendations for use.

O. Medvedev, Doctor of Medical Sciences : “Potatoes are very nutritious and can be used to cook many different dishes. But a serious drawback of this product is that it can cause weight gain. The most harmful to the digestive system are dishes with fried and deep-fried potatoes.

Roasting turns potato starch into harmful carbohydrates that increase blood sugar levels. Fried potatoes can also lead to digestive disorders. It is best to use boiled in their skins or stewed potatoes. It is the safest for digestion and contains the most useful substances.0568 .

V. Golovenko, gastroenterologist : “The main task of an adult when feeding a child is not to harm the endocrine system and not disrupt the metabolism. It must be remembered that baby food is no different from adult food except for the size of portions. For a day, a child needs 3-4 servings of complex carbohydrates, which are found in potatoes.

Many parents believe that potatoes are unhealthy foods and try to minimize them in their child’s diet, but in vain. For development, children must definitely get the right carbohydrates from food – daily and in sufficient quantities. Moreover, they are slowly broken down to glucose and give a feeling of satiety. Of course, it is required to observe the body’s reaction to potatoes, and if there are disturbances in the functioning of the stomach and intestines, it is worth adjusting the menu “ .