7 beneficial properties of potatoes for the body based on science

Potatoes are one of the most common plants on the planet. The first mention of it dates back to the 100th century BC (South America). The root vegetable contains many vitamins, minerals, antioxidants, as well as valuable dietary fibers.

According to scientists, potatoes have important beneficial properties for our body. With regular intake, among other things, there is an improvement in digestion, increased immunity, and normalization of body weight.

How it is useful – 7 facts

The 7 main theses about the benefits of potatoes are described below, which are scientifically proven.

1. The presence of valuable substances in the composition

Potatoes are a rich source of vitamins, minerals and dietary fiber. Its caloric content is 93 calories per 100 grams.

Also a root vegetable contains the following useful substances (per 100 grams):

Also potatoes contains a number of important antioxidant substances:

1. Alpha lipoic acid. Allows you to control blood glucose levels, lowers blood pressure.
2. Quercetin. Has a pronounced anti-inflammatory and antioxidant effect. It inhibits chronic inflammation and protects the body's cells from the effects of free radicals.
3. Flavonoids. Reduce the likelihood of developing chronic pathologies from the cardiovascular and endocrine systems, prevent malignant cell transformation.

It is important to note that the composition of the root crop directly depends on the cooking method. For example, fried potatoes are high in fat and high in calories, while boiled potatoes, on the contrary, are a dietary product with a high concentration of fiber and proteins.

2. Antioxidant properties

Potatoes are rich in flavonoids, carotenoids and phenolic acids. According to the data Iranian scientists, these compounds neutralize free radicals in the body and prevent their pathological effects on cells.

It is the high level of free radicals that is associated with the early development of pathologies such as coronary heart disease, hypertensive heart disease, type II diabetes mellitus, and cancer.

As an example, we can cite the works of specialists from China. They installed that potatoes, due to the abundance of antioxidants, are effective for the prevention of colon and liver cancer.

It is worth noting that according to the data scientists from Korea, the content of antioxidants in different types of potatoes differs. For example, purple and blue potatoes have 3-4 times more of them than white ones.

3. Lowering blood sugar levels

Potatoes are a valuable source resistant starch .

Research show that such starch increases the sensitivity of peripheral tissues to insulin and, consequently, reduces the concentration of glucose in blood plasma.

According to experimental data conducted under the guidance of scientists from the UK, the consumption of only 30 grams of resistant starch per day increases the sensitivity of insulin receptors by 33%.

To maximize the content of stable starch in potatoes, it is recommended to boil them and then put them in the refrigerator for 8-12 hours. Then it must be consumed chilled.

4. Improving the health of the digestive system

Stable starch in the composition of potatoes is delivered almost unchanged to the distal parts of the digestive apparatus, where serves an excellent source of nutrition for beneficial microorganisms.

Against the background of an increase in the number of friendly bacteria, the growth and reproduction of pathogenic and opportunistic microorganisms is inhibited.

During fermentation of resistant starch by microorganisms, Release short-chain fatty acids (mainly butyrate). Italian specialists claim that butyrate inhibits chronic inflammation in the large intestine, stimulates the work of local factors of immunity , and also reduces the risk of colon and rectal cancer.

French scientists also underline effectiveness of butyrate against diseases such as Crohn's disease, ulcerative colitis, diverticulitis.

In addition, resistant starch stimulates the muscles of the intestinal wall, reduces the risk of constipation, as well as excessive gas formation.

5. Weight Loss Aid

Despite the high energy value, against the background of regular consumption of potatoes, there is a tendency to lose weight. It is assumed that the effect is associated with the following mechanisms:

1. The appearance of a feeling of satiety. Potatoes contains a special group of proteins that stimulates the production of cholecystokinin, which causes the suppression of hunger centers. An additional role is played by fiber , which increases in volume several times after entering the stomach and also stimulates the appetite centers by exerting mechanical pressure on the receptor complexes of the stomach wall.
2. Activation of thermogenesis. Against the background of taking root vegetables is getting stronger the breakdown of adipose tissue cells in order to obtain energy for the needs of the body.

6. Maintaining bone health

Potatoes, although in small amounts, contain iron, phosphorus, calcium, zinc and magnesium. These substances play an important role in maintaining metabolism at the bone tissue level.

According to the data specialists from the USA, phosphorus plays a particularly important role, which causes the accumulation of calcium in bones, prevents their destruction.

Potatoes should definitely be included in the diet of the elderly, as well as women after menopause, when there is a physiological decrease in bone mineral density, the risk of pathological fractures increases.

7. Strengthening the immune system

The root vegetable contains a lot of vitamin C, which strengthens the immune system , stimulating the proliferation of T- and B-link cells, as well as increasing the ability of macrophages to recognize and destroy foreign particles that have entered the body.

Research by Finnish scientists show that the use of any foods rich in vitamin C is a way to prevent, as well as improve the course of any inflammatory diseases (mainly acute respiratory infections).

Harm and contraindications

Despite the mass of medicinal qualities, potatoes can harm the body. The main contraindications include:

1. Increased individual sensitivity. Potato allergy is quite rare and is characterized by a mild course.
2. The presence of diabetes mellitus or obesity. Potatoes contain small amounts of simple carbohydrates. When using these substances in excess, the course of these diseases worsens. The recommended maximum portion of potatoes in the total daily diet is up to 10%.
3. Gastritis with low acidity or atrophic gastritis. In these forms of damage to the gastric mucosa, potatoes are a powerful irritant that can worsen the course.
4. Taking beta blockers. This group of medications prescribed for various pathologies of the heart and blood vessels leads to an increase in the potassium content in the blood. Potatoes are also rich in this element. Hyperkalemia can cause the development of convulsive syndrome or cardiac arrest.

In the absence of the above contraindications, potatoes can be consumed by women during pregnancy. It contains a number of substances (especially vitamin C and folic acid), which are necessary for the proper laying of fetal organs, preventing the appearance of malformations, as well as reducing the risk of infectious diseases, both in the body of the unborn child and the mother.

When eating potatoes, several subtleties must be taken into account in order to reduce the risk of side effects to zero:

1. Avoid green root vegetables. Potatoes that have been exposed to solar radiation accumulate solanine and have a green color. Solanine is an extremely toxic substance that reduces the activity of the respiratory and cardiovascular centers in the medulla oblongata.
2. Avoid cooking temperatures that are too high. Heating to 120 degrees and above leads to the accumulation of acrylamide in the pulp, which increases the risk of developing malignant diseases several times and has a neurotoxic effect.
3. Ask about the growing conditions. Potatoes are able to actively accumulate toxic substances from the soil or the environment.

What is the best way to cook?

The most preferred method of cooking potatoes is cooking for 20-40 minutes or steaming. It should be peeled first.

Such dishes contain high levels of proteins and carbohydrates, as well as dietary fiber. Harmful substances are practically absent.

It is recommended to abandon the following options:

1. Frying, deep-frying. Fried potatoes contain a lot of fats and acrylamide. Chips and French fries are especially harmful.
2. Baking. Usually the cooking temperature in the oven exceeds 120 degrees and stays at 180-220 degrees, which is fraught with the accumulation of toxic substances in baked potatoes.
3. Cooking in uniform. Potato peel accumulates harmful substances from the soil and atmospheric air the most. It is necessary to clean it before cooking it directly.

It should also be remembered that cold potatoes are healthier than hot ones, since they contain more stable starch. After cooking, it is recommended to cool it at least to room temperature.

Below we will answer the most common questions:

1. Is it true that a young root vegetable is healthier than an "old" one? Yes! The "old" potato contains more than usual starch, therefore, it is more harmful and is not recommended for people with pathologies of the glycemic background and patients with obesity.
2. Can I eat it raw? Is acceptable. However, intake should be normalized due to the pronounced irritating effect on the mucous membranes of the gastrointestinal tract: no more than 250 grams per day and together with other types of food.
3. Is potato juice healthy? No data available. In folk medicine, potato juice is used to alleviate pathologies from the digestive system (peptic ulcer, gastritis), as well as infectious and inflammatory diseases. But such effects have not been scientifically proven.
4. Is it possible to use potato flowers and sprouts? No. They contain a lot of solanine, therefore, they should not be eaten.
5. Is it possible to use the peel? The peel is capable of accumulating harmful chemicals from the external environment, so it should not be taken inside.

Conclusion

1. Potatoes contain a lot of vitamins, minerals, antioxidants and fiber.
2. When used correctly, it normalizes body weight, strengthens the immune system, restores bone mineral density, and reduces the risk of developing endocrine, cardiovascular and oncological diseases.
3. It is necessary to know about the safety of various methods of cooking potatoes, as well as to study the list of possible complications and contraindications.