People love potatoes. They the most consumed vegetable in the United States and they are the world's fourth largest food crop, following rice, wheat and maize. Potatoes earn your love naturally, with great taste and easy preparation, and by delivering solid nutrition. A medium sized potato has just 100 calories and is fat, sodium, gluten and cholesterol free.
Here are some nutritional highlights:
Potassium
Potatoes are a great source of potassium (more than a banana). Potassium helps regulate fluid and mineral balance which is necessary for maintaining normal blood pressure. One medium sized potato with skin delivers 720 milligrams or 21% of the recommended daily value of potassium.
Vitamin C
Potatoes are an excellent source of vitamin C. A medium sized potato provides 45% of the recommended daily amount. Vitamin C acts as an antioxidant and helps prevent cellular damage, aids in collagen production and iron absorption, and helps heal wounds. Vitamin C may also support the body's immune system.
Fiber
Most of us have been told to eat more fiber. Fiber is best known for preventing constipation, but fiber provides many other health benefits as well, such as helping you maintain a healthy weight and reducing your risk for heart disease and diabetes. One medium potato with skin provides 3 grams of dietary fiber (12% of the daily allowance).
Vitamin B6
One medium potato provides 10% of the recommended daily allowance. Vitamin B6 deficiency may cause health problems affecting the nerves, skin and circulatory system, and mild vitamin B6 deficiency is common.
Iron
Iron is essential for almost all bodily functions. One medium potato provides 6% of the daily value of iron and iron deficiency is also common.