“Only two things in this world are too serious to be jested on, potatoes and matrimony.”
Old Irish saying
I’ve talked about quite a few vegetables and health benefits, but I figured it’s time to discuss the world’s most loved vegetable – POTATOES! I love carbs, I tend to shy away from them because I have some strong Irish genes. But I really shouldn’t. Potatoes when eaten reasonably are wonderful for your mind and body! Potatoes are rich in vitamins, minerals and antioxidants, which make them very healthy. Have you noticed that many of our favorite comfort foods have potatoes in them? Potatoes are wonderful. Let’s talk potato!
Potatoes were first domesticated in the Andes in South America up to 10,000 years ago. Spanish explorers introduced them to Europe in the early 16th century. They are now the biggest vegetable crop in the United States, where the average person eats 55 pounds of potatoes every year.
Many children often refuse to eat vegetables but they’re more likely to choose potatoes. They are on almost every major continental diet in some form and they can be prepared in dozens of ways, including baked, fried, sliced, mashed, and many more. It’s difficult to imagine meals without potatoes. They have easily become one of the most popular and recognized foods on the planet.
The Health Benefits of Potatoes
Potatoes are a Nutrient DENSE vegetable
Potatoes are packed with vitamins and minerals, though the variety and preparation method can affect the nutritional content.
Bone health
The iron, phosphorous, calcium, magnesium, and zinc in potatoes all help the body to build and maintain bone structure and strength.
Potatoes Contain Many Antioxidants
Potatoes are rich in compounds like flavonoids, carotenoids and phenolic acids. Potatoes are a good source of antioxidants, which may reduce the risk of chronic diseases like heart disease, diabetes and certain cancers.
Heart Health
Potatoes contain fiber, potassium, vitamin C, and vitamin B6 content all support heart health. Potatoes don’t contain any cholesterol.
Blood Sugar Control
Potatoes contain resistant starch, which may help reduce insulin resistance. In turn, this can help improve blood sugar control. You can also increase the resistant starch content of potatoes. To do this, store boiled potatoes in the fridge overnight and eat cold, hello reasons to eat more potato salad!
Potatoes are Gluten-Free
Potatoes are naturally gluten-free, which makes them an excellent food choice for people with celiac disease.
Potatoes are Filling.
Foods that are filling may help you regulate or lose weight, as they curb hunger pains.
Potatoes are Good for Your Skin
Vitamins C and B-complex, as well as minerals like potassium, magnesium, phosphorus, and zinc, are good for the skin. All of these are found abundantly in potatoes.
Simple Herb Potatoes
2 pounds mini gold & red yukon potatoes
4 tablespoons extra virgin olive oil
6 garlic cloves (minced or pressed)
1 teaspoon dried thyme
1 teaspoon dried rosemary
1 teaspoon of salt
1 teaspoon of pepper
Instructions
Preheat oven to 350 degrees. Rinse and half your potatoes. In a large bowl, combine olive oil, garlic, thyme, rosemary, salt and pepper. Add potatoes into your large bowl and toss in the herb mixture. Line a baking sheet with parchment paper and spread potatoes evenly across. Roast in the oven for 25-30 minutes (time varies per oven).
One medium baked potato (6.1 ounces or 173 grams), including the skin, provides:
- Calories: 161
- Fat: 0.2 grams
- Protein: 4.3 grams
- Carbs: 36.6 grams
- Fiber: 3.8 grams
- Vitamin C: 28% of the RDI
- Vitamin B6: 27% of the RDI
- Potassium: 26% of the RDI
- Manganese: 19% of the RDI
- Magnesium: 12% of the RDI
- Phosphorus: 12% of the RDI
- Niacin: 12% of the RDI
- Folate: 12% of the RDI
