The dad either potato It represents a fundamental food in the world diet, contrary to the limited perception that it has in circles where low-calorie and carbohydrate-free food is prioritized. This tuber, essential in the nutrition of various cultures, It is not only a source of energy but also stands out for its culinary versatility and its economic accessibilitywhich makes it an indispensable component of a balance diet.
Due to its significant nutritional properties, potatoes are recommended by nutritionists and food experts as part of a healthy and balanced diet. Contrary to the negative image it has acquired among some sectors, its complex carbohydrates, fiber, vitamins and minerals They position it as a nutritious option. Its versatility allows it to be included in a wide range of dishes, offering infinite possibilities from stews to salads, including healthier preparation alternatives such as baked or cooked.
Among the health benefits of potatoes, specialists highlight the following:
- It is a 100% natural energy source.
- It has high levels of antioxidants and essential nutrients.
- It is anti-inflammatory so it is an excellent option if you suffer from arthritis and rheumatism.
- The folic acid and iron in this food helps treat anemia; which also stimulate and produce red blood cells in the body.
- Potato juice helps relieve rashes, burns and irritations caused to the skin by external factors because it has anti-irritant and anti-inflammatory properties.
- It helps treat any condition related to the cardiovascular system and hypertension by improving blood circulation. This is because it has a high content of chlorogenic acid and acts as a natural diuretic.
- Raw potato juice is also a medicinal element in case of acute gastritis and gastroduodenal ulcer processes.
According to Aracelly Bravo, a professor of Nutrition and Dietetics from Peru, It is advisable to consume boiled potatoes in water or stew, or baked. “In this way it can feed us correctly, satisfy us, help us control glucose levels and avoid peaks at times of appetite,” he said, while highlighting that “other cooking methods, such as frying, apply very high temperatures that They transform the structure of the food and, When cooked in oil, its energy value increases too much.in addition to mixing with fats, because their starches absorb the oil and constitute a combination that is not advisable to consume frequently.”
He starch is one of these complex carbohydrates and is present in tubers, legumes and cereals. But If these foods are cooled before consuming, their benefits are multiplied.
“When refrigerated, the starch becomes resistant to digestion, reaching the colon whole and it is more recommended,” explained the Spanish nutritionist. Alba Coll. The process is like this because it is not transformed into glucose, but into fiber, the favorite food of the bacteria that populate the gut microbiota.
The National Autonomous Institute of Agricultural Research (INIAP) dependent on the Ministry of Agriculture of Ecuadorpromotes the consumption of potatoes due to the nutritional properties it has, as an important source of vitamins and minerals, which help prevent malnutrition and degenerative diseases.
“The human being for his daily performance requires at least 49 nutrientswhich can be supplied in an appropriate diet and most of them are present in the potato tuber,” he stated. Xavier Cuestaresearcher of the National Roots and Tubers Program of that institute.
And after recognizing that “there is a belief that potatoes have a higher calorie and fat content than rice and noodles, therefore they make you fat,” expert Xavier Cuesta clarified that “this assessment is incorrect, since potatoes have almost no It has fat and the energy value is low, comparable to some legumes.”
This basic food in the diet of many people provides 26% of the daily requirement of copperin addition to 17 to 18% of other essential elements such as potassium, phosphorus and iron; It also contributes 5 to 13% of the needs of zinc, magnesium and manganeseand can cover up to 50% of the daily requirement of vitamin C.
Its richness in nutrients is such that INIAP highlights it as a vital component for a balanced and healthy diet.
