On a cold winter's day, a baked potato offers both warmth and nourishment. Sweet potatoes are an excellent source of potassium and magnesium that support healthy bones. They supply vitamin D as well.
Low-carb diet enthusiasts tend to give normal potatoes a bad rap, yet they are cheap to farm and nutrient-dense. This vegetable has folate, potassium, and magnesium.
1. Calcium
Potatoes are a starchy vegetable and therefore low in calcium. However, they do include the minerals phosphorus, potassium, and magnesium that help make bones. Eight percent of the recommended daily value (RDV) for calcium, fourteen percent for magnesium, and eleven percent for phosphorus can be found in a 1-cup serving of boiled potatoes.
These minerals also support healthy cell growth and facilitate the proper function of the body's enzymes, which contribute to the maintenance of strong bones. They also help to keep blood pressure within normal ranges.
By assisting the body in eliminating dangerous free radicals, the folate and vitamin C found in potatoes may help reduce your chance of developing cancer. The synthesis of collagen, which promotes bone healing following a fracture, is another function of vitamin C. Numerous fruits and vegetables, such as oranges, kiwi fruit, berries, tomatoes, and leafy greens, are good sources of vitamin C.
2. Magnesium
A great approach to increase your intake of magnesium is to include potatoes in your diet. While the quantity of magnesium in your body varies based on your diet, one cup of cooked potatoes offers 8% of the daily required amount of this mineral, which is important for controlling levels of calcium and phosphorus.
Magnesium also facilitates the absorption of vitamin D, which is essential for healthy bones. According to a study, those who took in more magnesium also had greater levels of vitamin D and saw fewer fractures.
The first step in maximizing the nutritional value of your potatoes is to select a variety. To acquire a range of nutrients, try to combine white potatoes with red, purple, and yellow-fleshed potatoes. Refrain from adding salt, butter, or sour cream because doing so will increase the number of calories.
3. Ammonium
Four milligrams of potassium, a mineral that helps balance the phosphorous to calcium ratio and supports bone strength, can be found in a medium-sized potato. Another healthy nutrient in potatoes is vitamin C. It is an antioxidant that promotes heart health and immunity.
Naturally lowering blood pressure can be achieved with a diet that provides the 4,700 mg of potassium per day advised, as per a 2021 study published in Nutrients. Vasodilation, or the widening of blood vessels that lower blood pressure, is promoted by potassium. Aside from potatoes, leafy greens, bananas, oranges, beans, and squash are also excellent providers of potassium. Select colourful potatoes, such as purple or sweet potatoes, for cooking, as they are higher in antioxidants. Don't forget to refrain from eating any potatoes that have begun to rot.
4. Iron
The iron in potatoes gives your body the resources it needs to carry out chemical reactions that speed up metabolism and help produce energy that can be used. It also guards against cellular damage and enhances red blood cell function.
By improving calcium absorption and preserving appropriate amounts of calcium, phosphorus, and magnesium in your body, vitamin C found in potato skins helps to support bone health. A baked potato, medium-sized, gives you almost all the daily recommended amount of vitamin C.
Even though potatoes are drenched in butter, oil, and salt, they are low in sodium. Additionally, they are alkalizing and aid in lowering cholesterol when left unpeeled. Select potatoes with smooth skin, firm texture, and no eyes or discolouration when purchasing. Be wary of plants with cuts, bruises, sprouts, or green tints as they may contain deadly alkaloids such as solanine.
5. Copper
Collagen, which is crucial for bone development, is formed with the assistance of iron and zinc found in potatoes. Osteoporosis may be linked to low zinc levels. Another mineral that aids in the formation of collagen is copper, which is also found in potatoes. A wide range of foods, such as potatoes, avocados, kale and other leafy green vegetables, beans, nuts (cashews), chicken, red meat, whole grains, and chocolate, can help you meet your daily needs for these minerals.
Sweet potatoes contain high levels of phosphorus, magnesium, and calcium. Eight percent of the daily requirements for dietary calcium, fourteen percent for magnesium, and eleven percent for phosphorus are met by just one cup of cooked sweet potatoes. Additionally, they include potassium, which counteracts the body's acids that dissolve calcium from bones.
