Daily Potato Benefits: Why eating 1 potato a day is a healthy food habit | – Times of India

Think of a regular Indian meal, and one vegetable that one can’t ignore is potato. Potatoes make for a comfort food for many Indians and its versatility makes it a perfect choice as it can be easily clubbed into breakfast, lunch, snack, and even dinner. As per the National Health and Nutrition Examination Survey (NHANES 2001–2018) Analysis, intake of potatoes is associated with higher diet quality, and improved nutrient intake and adequacy among US adolescents too.
While many of us think that potatoes are an unhealthy food item, experts believe that when consumed in moderation, potatoes make for a healthier choice.The secret lies in cooking it right and it can make up for a balanced meal choice. Take a look at the nutritional value of 1 potato, its other benefits, but before that read the right way to cook it and how to add it to your daily meal.

What is the right way to eat potatoes
As per health experts, cooking and eating potatoes with their skin maximizes their fiber content and nutrient density. Also, baking, boiling, or steaming potatoes are healthier options compared to frying and make for a healthier choice over many other fast foods. Also, as per nutritionists, combining potatoes with vegetables, lean proteins, and healthy fats help make it a well-balanced meal.
Also Read:10 potato dishes that are popular across the world
Nutritional value of potatoes
1 potato contains 7.9 grams protein, 0.3 grams total lipid fat, 66 grams carbohydrate, 291 calories, and a total of 2.29 grams sugar.
Rich in nutrients
Potatoes are packed with essential vitamins and minerals, including vitamin C, vitamin B6, potassium, and manganese. These nutrients are vital for overall health and bodily functions.
High in fiber
As per studies, potato skin is a good source of dietary fiber, which aids in digestion, helps maintain bowel regularity, and can contribute to a feeling of fullness, aiding in weight management.

Boost energy levels
Potatoes are rich in carbohydrates, which are the body’s primary source of energy. Eating potatoes can help sustain energy levels throughout the day, making them a great food for active individuals.
Also Read:8 dishes made with leftover mashed potatoes
Good for heart health
The potassium content in potatoes helps regulate blood pressure by balancing the effects of sodium. Consuming adequate potassium is linked to a lower risk of heart disease and stroke.
Rich in antioxidants
Potatoes contain antioxidants such as flavonoids, carotenoids, and phenolic acids. These compounds help neutralize free radicals, protecting the body from oxidative stress and reducing the risk of chronic diseases.

Boost immune system
The high vitamin C content in potatoes plays a crucial role in boosting the immune system. Vitamin C helps in the production of collagen, wound healing, and enhances the absorption of iron from other foods.
Gluten-free in nature
Potatoes are naturally gluten-free, making them an excellent carbohydrate choice for people with celiac disease or gluten sensitivity. They can be used as a substitute for gluten-containing grains in many recipes.
Good for digestive health
The fiber in potatoes promotes healthy digestion by adding bulk to stool and supporting gut health. Resistant starch, found in cooled cooked potatoes, acts as a prebiotic, feeding beneficial gut bacteria.

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Source: timesofindia.indiatimes.com