Potatoes Pack a Punch!
Potatoes Pack a Punch!
Potatoes are packed with essential vitamins and minerals, making them a nutritious staple. Here’s a breakdown of the key nutrients found in potatoes:
1. Vitamin C
Supports immune function, skin health, and iron absorption. One medium potato can provide about 30% of the daily recommended intake.
2. Potassium
Helps regulate fluid balance, muscle contractions, and nerve signals. Potassium also counteracts excess sodium in the body, promoting heart health. Potatoes are among the highest potassium-containing vegetables, with one medium potato providing around 15% of the daily value.
3. Vitamin B6
Important for brain development and function, as well as metabolism of proteins, fats, and carbohydrates. One medium potato offers about 10% of the daily recommended intake.
4. Fiber
Promotes digestive health, helps manage blood sugar levels, and supports heart health. A medium potato with the skin provides about 2 grams of fiber.
5. Iron
Vital for oxygen transport and red blood cell production. Potatoes contain a modest amount of iron, particularly beneficial when paired with vitamin C for improved absorption.
6. Magnesium
Supports muscle and nerve function, regulates blood pressure, and aids in energy production. Potatoes provide a small amount of magnesium, around 5% of the daily value in a medium-sized potato.
7. Folate
Essential for cell division and important during pregnancy for fetal development. Potatoes provide a small but useful amount of folate, around 4% of the daily value per medium potato.
8. Antioxidants
Potatoes contain antioxidants like carotenoids, flavonoids, and phenolic acids, which help combat cellular damage and support overall health.
In addition to these nutrients, potatoes also provide some calcium, phosphorus, and zinc, supporting bone health and immune function. As with most vegetables, the highest nutrient density in potatoes is found when they are consumed with their skins, where much of the fiber and vitamins reside. At the grocery store, you can get more nutrients per penny than anything else in the produce section when purchasing potatoes!
