The benefits and harms of potatoes for the human body
Long gone are the days when people staged potato riots, resisting the imposition of an overseas vegetable. Now it is impossible to imagine an everyday table without this product. Russia is one of the three world leaders in growing the crop; according to statistics, one resident of our country accounts for 130 kg of potatoes eaten per year.
In this material we will talk about the benefits and harms of potatoes, their use in folk medicine and cosmetology. From the article you will learn how many carbohydrates are in potatoes and what vitamins are contained in potatoes.
Chemical composition and characteristics of potatoes
Potato (Solanum tuberosum) is a perennial plant of the nightshade family (Solanaceae). It is cultivated as an annual to produce edible tubers.
The potato bush reaches a height of 0.6-1 m. The number of stems on one bush is 4-8. The caliber of seed material directly affects the number of stems.
The stems are ribbed and thick. The underground part forms stolons - lateral processes on which tubers appear.
Potato tuber cells are filled with starch. The tuber is covered with a thin cork tissue. On its surface there are eyes ranging from 3 to 15 pieces. Sprouts appear from them. The main eye germinates first, the rest are in a state of suspended animation. If the main kidney is damaged, the “sleepers” wake up. Weaker seedlings emerge from them.
The shape of the tubers can be round, oval, or oblong.Potato skins are pink, yellow, red, purple. The pulp is cream, white, yellow, purple.
What's in potatoes? Tubers are rich in vitamins and minerals and have high nutritional value. The table shows the chemical composition of raw potatoes (per 100 g).
| Name | Content | Norm |
| Beta carotene | 0.001 mg | 5 mg |
| Vitamin B1 | 0.081 mg | 1.5 mg |
| Vitamin B2 | 0.032 mg | 1.8 mg |
| Vitamin B4 | 12.1 mg | 500 mg |
| Vitamin B5 | 0.295 mg | 5 mg |
| Vitamin B6 | 0.298 mg | 2 mg |
| Vitamin B9 | 15 mcg | 400 mcg |
| Vitamin C | 19.7 mg | 90 mg |
| Vitamin E | 0.01 mg | 15 mg |
| Vitamin K | 2 mcg | 120 mcg |
| Vitamin PP | 1.061 mg | 20 mg |
| Potassium | 425 mg | 2500 mg |
| Calcium | 12 mg | 1000 mg |
| Magnesium | 23 mg | 400 mg |
| Sodium | 6 mg | 1300 mg |
| Phosphorus | 57 mg | 800 mg |
| Iron | 0.81 mg | 18 mg |
| Manganese | 0.153 mg | 2 mg |
| Copper | 110 mcg | 1000 mcg |
| Selenium | 0.4 mcg | 55 mcg |
| Zinc | 0.3 mg | 12 mg |
How much sugar is in the product
100 g of raw tubers contain the following carbohydrates:
- starch and dextrins - 15 g;
- mono- and disaccharides (sugars) - 1.3 g;
- glucose (dextrose) - 0.6 g;
- sucrose - 0.6 g;
- fructose - 0.1 g.
What does the composition depend on?
The chemical composition of potatoes and nutritional value depend on:
- varietal characteristics (Chervona Ruta potatoes contain 26% starch, Sifra tubers - from 11 to 15%);
- fertilizers applied to the soil;
- the type of soil on which it was grown;
- digging period (young tubers have less starch and more vitamins);
- shelf life (closer to spring, the tubers dry out, the amount of vitamin C in them decreases and toxic substances accumulate).
KBJU and nutritional value of potatoes
Nutritional value of potatoes (per 100 g of raw tubers):
- proteins - 2 g;
- fats - 0.4 g;
- carbohydrates - 16.3 g;
- fiber - 1.4 g;
- water - 79 g.
The energy value of the product varies depending on the cooking method:
Losing weight on potatoes
Previously, potatoes were included in the list of foods prohibited on a weight loss diet. The myth about the dangers of the product has been debunked by nutritionists in many countries. Prejudices were associated with high starch content and errors in food preparation. Frying in oil and adding heavy cream increases the glycemic index and calorie content of the dish. However, if you cook the tubers by baking, steaming or in water, you can only get benefits from consuming it.
Important! Data from recent studies by world nutritionists show: despite the fact that the product contains a lot of carbohydrates, the fiber it contains slows down the absorption of sugars. By eating potatoes, you get a boost of energy and the feeling of fullness lasts longer.
One medium-sized tuber contains ¼ of your daily dose of potassium, which is twice as much as a banana. According to the American National Institute of Health, the mineral keeps blood sugar levels under control, promotes better bone mineralization, and reduces the risk of kidney stones.
Surprisingly Potatoes help you lose weight, if you replace them with bread made from premium flour and pasta. This occurs due to the long-term absence of hunger after a portion of boiled and baked potatoes.
Useful properties of potatoes
What are the benefits of potatoes? The product has a rich complex of vitamins, minerals and amino acids, which distinguishes it from other crops. Its regular use has a positive effect on well-being and appearance.
Benefits for beauty and figure
The tubers are often used to make homemade cosmetics. The juice and pulp are included in face and hair masks. B vitamins and ascorbic acid relieve inflammation, regulate sebum secretion, restore the upper layer of the epidermis, and nourish hair follicles. After potato masks, hair acquires additional shine, becomes smooth and manageable. The skin is transformed, freckles and age spots disappear, turgor increases.
Masks for normal skin include burdock, sea buckthorn and olive oils; for combination and oily skin, infusions of chamomile, calendula, thyme, and plantain are added.
Research by foreign nutritionists, the results of which were published in the ToDay News Ufa magazine, showed that potatoes do not lead to excess weight gain. 90 people took part in the experiment. They were divided into three groups: participants in two of them were on a low-calorie diet. diet, the experimental subjects from the third ate baked and boiled potatoes without restrictions. After 3 months, scientists recorded weight loss in all volunteers.
Other properties
Health benefits of potatoes:
- replenishment of deficiency of phosphorus, potassium, plant proteins;
- normalization of the condition in case of kidney diseases, gout, metabolic disorders;
- reduction of pain and healing of erosions and ulcers of the stomach and duodenum;
- improvement in case of poisoning;
- maintaining immunity;
- regulation of the transmission of nerve impulses, red blood cell synthesis;
- prevention of anemia;
- increasing the strength of capillaries and blood vessels;
- strengthening gums;
- regulation of water, acid and electrolyte balance;
- normalization of blood pressure;
- treatment of boils, burns, eczema, fungal skin infections.
Application in folk medicine and cosmetology
What are the health benefits of potatoes? Potatoes have long been used to prepare home remedies and are included in hair beauty masks and bodies. Freshly squeezed juice, raw and boiled pulp have healing properties. Cold compresses, poultices, and tinctures are prepared from the product.
Raw
Raw tubers are used to make compresses. They help with acne, hematomas, swelling, insect bites, and burns.
The potatoes are washed and grated together with the skin on a medium grater. The paste is applied to the painful area and wrapped with a bandage or gauze. In case of inflammation of the skin, sprinkle the paste with soda. The compress is left for at least 12 hours, maximum for a day.
Chilled potato mass is used to treat conjunctivitis, redness of the eye mucosa, and increased tearfulness. The compress is applied in the morning and evening and kept for 30-40 minutes. Duration of therapy is 2-3 days. After each session, the eyes are washed with a solution of 20% boric acid.
To whiten freckles and age spots and increase skin elasticity, take a raw tuber, thinly cut into slices and apply to a cleansed face for 15-20 minutes. After the procedure, wash with warm water.
Juice
Potato juice is used to treat gastritis with high acidity. To prepare it, take a juicer or grate the tubers on a fine grater and squeeze the juice through cheesecloth. The liquid is left to settle for 23 hours, then taken 2 times a day, 100 ml, 30 minutes before meals.
The juice is also used to prevent exacerbations of stomach and duodenal ulcers. To do this, once a year they follow a two-week course of taking juice - 2 times a day, 100 ml.
A course of treatment with potato juice is prescribed for people suffering from dyspepsia and heartburn. The duration of therapy is 3 cycles of 10 days with a break of 10 days. In the morning on an empty stomach, drink 200 ml of fresh potato and take a lying position for 30 minutes. The first meal is in an hour.
For pharyngitis and sore throat, inflammation of the gums, gargle and gargle with freshly squeezed juice 3-4 times a day.
Heat treated
Boiled tubers are used to relieve tension, reduce inflammation in muscles, heal skin damage, reduce pain from arthritis, and treat eczema.. The prepared mashed potatoes are placed between two layers of gauze, applied to the sore spot while still warm, secured with a bandage and left to cool completely.
Steam inhalations with boiled potatoes are used to treat colds, coughs, and bronchitis. Place the hot tubers in a bowl, bend over it, cover your head with a towel and breathe in the steam for 10-15 minutes.
Boiled potatoes in their jackets are part of the Swedish facial beauty mask. Boil the tubers until tender, peel, knead, add 1-2 tbsp. l. warm milk and 1 chicken egg yolk. A warm mask is applied to clean skin of the face and neck and covered with a towel. The mask is washed off after 20 minutes, first with warm, then with cold water. The cosmetic product is suitable for dry and aging skin. The mask nourishes, smoothes, makes the skin elastic and velvety.
A mask of crushed boiled potatoes with lemon juice relieves fatigue and reduces swelling of the face. 200 g of mashed potatoes are mixed with the juice of 1 lemon. The mask is applied to the face and neck, covered with a thin cloth and kept for half an hour. Then wash off with cool water.
In what form is it better to eat potatoes?
Boiled or baked potatoes with skins are considered the healthiest. The peel contains the largest amount of nutrients. The only drawback of cooking is that the B vitamins and ascorbic acid in potatoes are destroyed. Pre-soaking the tubers removes 15% of water-soluble vitamins. The more oxygen in the water, the faster the process occurs. To preserve maximum nutritional components in tubers, it is recommended to place them in boiling water. Steaming preserves vitamins in potatoes, just like boiling them in their skins.
Attention! Fried potatoes are a favorite dish for many, but not the healthiest. Frying in hot oil destroys vitamins, promotes the accumulation of the carcinogen acrylamide, and increases the calorie content of the dish. One serving of potatoes (100 g) contains 300-400 kcal.
Contraindications
For people with severe diabetes, it is advisable to limit the consumption of potatoes or completely abandon them. Tubers contain starch and belong to products with an average glycemic index. The breakdown of starch into glucose provokes a sharp release of sugar into the blood.
For pancreatitis and gastritis, it is advisable to give up fried potatoes, replacing them with baked or boiled ones. In this case, starch is only beneficial, enveloping the walls of the stomach.
Harm to the product
Potato tubers are capable of accumulating solaninecausing poisoning of the body. The toxic substance appears when the product is stored in direct sunlight. Greening of the peel and the appearance of sprouts indicates an increase in solanine concentration.
Eating old or green tubers causes dizziness, nervous system disorder, stomach pain, diarrhea, vomiting, shortness of breath, and convulsions. During pregnancy, women should be doubly careful, since the accumulation of solanine in the body causes birth defects in the fetus.
Potato eyes contain a toxic substance related to solanine, chaconine. If you eat unpeeled tubers, poisoning guaranteed.
Reference. Potato sprouts contain 30-100 times more solanine than unsprouted potatoes.
Conclusion
Despite the high carbohydrate content, potatoes are included in the list of healthy foods for the body. The rich chemical composition has a beneficial effect on well-being, saturates and even promotes weight loss. Potato tubers are used to prepare medicinal products and homemade cosmetic masks. With proper preparation and moderate consumption of the product, harmful effects on the body are excluded.