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 what vitamins and minerals in potatoes we should not pass up on!
Potassium
There are various minerals in potatoes, but the predominant one is potassium, which is concentrated in their skins. 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 vitamin found in potatoes. The amount of vitamin C is significantly reduced when heated, so they should be cooked with the skins. 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 for collagen production. It also helps synthesize iron, heal wounds, and maintain healthy gums. Vitamin C boosts our immunity.
Vitamin B-complex
There are other vitamins in potatoes. B vitamins help the body efficiently obtain and use energy from various foods. The complete B complex of vitamins includes thiamine, biotin, niacin, riboflavin, pantothenic acid, B6, B12, and folic acid.
Potatoes contain five of the eight B vitamins, with vitamin B6 being the highest. Potatoes provide 10% of the recommended daily intake of vitamin B6, which helps protect the body from heart disease, cancer and impaired brain function. 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 folate and 2% of riboflavin.
Minerals
Potatoes also contain other important minerals. One potato provides 6% of the recommended daily intake of iron. It is needed to produce protein and enzymes in the body. Potatoes also provide 6% of the recommended daily intake of phosphorus and magnesium. Phosphorus helps build strong bones and teeth, and magnesium supports hundreds of chemical reactions in the body. Other minerals in potatoes include zinc and copper.
This article is for informational purposes only and is not a substitute for consulting a professional regarding the recommended daily intake of various vitamins and minerals.
Find out what potatoes are good for and learn how to make potato juice and what it does for you. If you love potatoes, be sure to try our potato stew recipes and favorite baked potatoes.
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