Potatoes in their skins are a good source of fiber.
Viewed by some people as a fattening carbohydrate and taken for granted by others, the humble potato is a nutritious, comforting food. There are approximately 100 varieties of potatoes we can eat, which are generally classified as mature, large potatoes or new potatoes which are smaller and less mature. Store potatoes in a cool, dark, dry place to prolong their quality.
Carbohydrates
Potatoes are starchy vegetables and a good source of energy. One medium, peeled and boiled potato provides 33g of carbohydrates, which is 11 percent of the Daily Value. The Daily Value is the amount of a particular nutrient needed each day. Carbohydrates from potatoes quickly enter the bloodstream and replenishes glycogen stores, which is important for runners and other athletes who need to maintain their energy levels.
Vitamins
Potatoes are rich in B vitamins, particularly vitamin B6, also known as pyridoxine. One medium baked potato provides 0.5mg of vitamin B6, or 27 percent of the Daily Value. Vitamin B6 is important for energy production, protein synthesis, the formation of new cells and the production of neurotransmitters. One medium baked potato also provides 16.6mg of vitamin C, which is 28 percent of the Daily Value. Vitamin C is needed for the growth and repair of body tissues and wound healing.
Minerals
Potatoes are a good source of minerals, particularly potassium, copper and manganese. One medium, peeled, boiled potato provides 548mg of potassium, or 16 percent of the Daily Value. It also provides 0.3mg of copper, which is 14 percent of the Daily Value and 0.2mg of manganese, which is 12 percent of the Daily Value. Potassium is needed for controlling blood pressure and healthy circulation while copper helps form red blood cells and maintains healthy blood vessels. Manganese assists with metabolism, the formation of connective tissue, calcium absorption and blood sugar regulation.
Fiber
Potatoes are high in fiber, needed for a healthy digestive system, lowering cholesterol and protecting against colon cancer. Most of the fiber in a potato is found in its skin, therefore potatoes should ideally be consumed unpeeled. One large potato baked in its skin contains 7g of fiber, or 26 percent of the Daily Value. Fiber from potatoes may reduce calorie absorption from foods, leading to less body fat and a smaller waistline, reports Liz Applegate from Runner's World.
Versatility
Potatoes have many different textures and flavors depending on how they are prepared and can be used to make a variety of delicious, healthy meals. Eat them baked in their skins with your favorite topping, such as cheese, baked beans or tuna. Roast them in the oven until they are golden brown and serve them alongside your favorite fish and a selection of vegetables. Mash them with olive oil and Greek yogurt for a comforting side dish, or serve them cold in salads at summer barbecues.
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