The potato is the fourth largest food crop in the world, and the red potato is one of the many varieties available. Potatoes bring about images of chips, fries, loaded baked potatoes, mashed potatoes and holiday dinners. They are often thought of as comfort food, but they are full of nutrition as well. The United States Potato Board put together a science program with research studies to confirm the potato as a "nutrition powerhouse."
History
Potatoes were first cultivated by the Inca Indians sometime around 200 B.C. They were brought to Europe by Spanish sailors in the early 16th century, keeping them aboard ships to prevent scurvy since potatoes are rich in vitamin C. It took awhile for potatoes to gain recognition across all of Europe, but Europeans eventually discovered potatoes were easy to grow and contained most of the vitamins needed for sustenance, according to the Potato Goodness Unearthed website. Potatoes reached the United States in the early 18th century by way of Irish immigrants.
Identification
Red potatoes are distinct in their bright red color and are often referred to as "new potatoes." They are round, firm and smooth skinned with white inner flesh. Red potatoes have very few eyes and they are typically shallow. Their starchy, neutral flavor compliments many dishes. Red potatoes can be mashed, baked, roasted or fried with or without their skin.
Nutrition
Red potatoes are fat, cholesterol and sodium free. They are high in vitamin C, meeting 45 percent of the daily requirement. One red potato has 110 calories, 3 g of protein and 620 mg of potassium, which is 18 percent of the daily requirement. They are low in sugar with 1 g to one potato and 2 g of dietary fiber. The red potato also has 6 percent iron, 2 percent calcium, 8 percent thiamin, 2 percent riboflavin, 8 percent niacin, 10 percent vitamin B6, 6 percent folate, 6 percent phosphorous, 2 percent zinc and 6 percent magnesium.
Starch
Potatoes are known for being a starchy food. Starch is a carbohydrate that breaks down into glucose, which is a type of sugar. One red potato has 26 g of carbohydrates, but the United States Potato Board calls it a "resistant starch." It is called resistant because it avoids enzymatic digestion in the small intestine. It ferments in the large intestine and may help the growth of beneficial bacteria. Resistant starch is believed to be healthy, not just for the colon, but for the whole body.
Benefits
Potatoes are an excellent source of antioxidant phytochemicals. According to the World's Healthiest Foods website, red potatoes have a high content of phytochemicals close to that of broccoli, Brussels sprouts and spinach. They also have flavonoids and vitamin B6, which helps to protect against cardiovascular disease. Red potatoes are a significant source of vitamin C and potassium, helping to prevent cellular damage and decreasing the risk of hypertension and stroke, respectively.
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