2024 Author: Jasmine Walkman | [email protected]. Last modified: 2023-12-16 08:29
Potatoes are an excellent source of carbohydrates, containing 110 calories per 5 g serving. They are rich in essential vitamins and minerals that our body needs to function properly. See from what vitamins and minerals in potatoes we should not give up!
Potassium
There are different minerals in potatoes, but potassium, which is concentrated in their shells, is predominant. One potato contains 620 mg of potassium, which provides 18% of the recommended daily intake of potassium. It is recommended that adults consume 4700 mg of potassium per day.
Potassium is a mineral that is part of every cell in our body. Potassium intake is vital for heart health and helps regulate blood pressure.
Vitamin C
Vitamin C is the main one contained vitamins in potatoes. The amount of vitamin C decreases significantly when heated, so they should be prepared with the peel of potatoes. One potato provides 45% of the recommended daily intake of vitamin C, which is about 75-90 mg per day.
Vitamin C is a water-soluble vitamin that acts as an antioxidant, stabilizing free radicals, thus helping to prevent cell damage.
Our body needs vitamin C to produce collagen. In addition, it supports the synthesis of iron, heals wounds and maintains healthy gums. Vitamin C boosts our immunity.
Vitamin B-complex
There are also other vitamins in potatoes. B vitamins help the body to efficiently receive and use energy from various foods. The complete complex of B vitamins includes thiamine, biotin, niacin, riboflavin, pantothenic acid, B6, B12 and folic acid.
Potatoes contain five of the eight B vitamins, with the highest concentration of vitamin B6. Potatoes provide 10% of the recommended daily intake of vitamin B6, which helps the body protect against heart disease, cancer and brain damage. Potatoes also contain 8% of the recommended daily intake of thiamine and niacin. Folic acid is needed for the production and maintenance of new cells. Potatoes provide 6% of the recommended daily intake of folic acid and 2% of riboflavin.
Minerals
Potatoes also contain other important minerals. One potato provides 6% of the recommended daily intake of iron. It is necessary for the production of protein and enzymes in the body. Potatoes also provide 6% of the recommended daily intake of phosphorus and magnesium. Phosphorus helps build healthy bones and teeth, and magnesium supports hundreds of chemical reactions in the body. Others minerals in potatoes are zinc and copper.
The article is informative and does not replace consultation with a specialist on the recommended daily intake of various vitamins and minerals.
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