Potatoes are an integral part of the modern American diet. They are one of the main sources of starchy carbohydrates, and are prepared in a variety of ways, including baking, roasting, boiling and frying. Potatoes shouldn't be eaten raw, as they can cause gastrointestinal distress and possibly, liver damage. Additionally, potatoes that have turned green should be discarded because these contain solanine, a toxic substance causing vomiting and diarrhea.
Vitamin C
Although potatoes are not as concentrated in vitamin C as citrus fruits and bell peppers, because people eat potatoes in large quantities they are one of the main sources of vitamin C in Western diets. Vitamin C is essential for the synthesis of collagen and it is therefore a key nutrient for healthy joints, skin, hair and nails. Vitamin C is also needed for a healthy immune system and for proper wound healing. Additionally, vitamin C promotes iron absorption from foods.
Other Micronutrients
Potatoes are also good sources of vitamin B-6, copper, potassium, and manganese. Vitamin B-6 is a water soluble vitamin that is important for amino acid metabolism, histamine synthesis, healthy red blood cells and serotonin synthesis. Copper is also important in healthy red blood cells; it is also needed for proper iron metabolism. The trace element potassium plays a role in nerve transmission, muscle contraction, and may help to lower blood pressure. The functions of manganese include thyroxin production and nucleic acid synthesis.
Kukoamine
Research published in the June 2005 issue of the "Journal of Agricultural and Food Chemistry" identified kukoamine and other compounds that had not been known to be present in this tuber. Not many studies have investigated the properties of kukoamine, but the October 2009 issue of the "Journal of Enzyme Inhibition and Medicinal Chemistry" reports that kukoamine has antioxidant properties and protected lipids against free-radical damage. The same study found that kukoamine also exhibited anti-inflammatory properties.
Potato Peel
A significant portion of the potato's nutrients are found in the peel. Therefore, whenever possible you should eat the potatoes with the peel. This is especially true for iron and folate -- more than half of the amount found in potatoes is lost if the peel is discarded. Always wash potatoes thoroughly before cooking. If you boil them, try to use as little water as possible to minimize the leaching of nutrients into the water. Unpeeled potatoes are particularly tasty if baked or roasted.
References
- "Journal of Agricultural and Food Chemistry"; Dihydrocaffeoyl Polyamines (Kukoamine and Allies) in Potato (Solanum Tuberosum) Tubers Detected During Metabolite Profiling; AJ. Parr et al.; June 2005
- "Journal of Enzyme Inhibition and Medicinal Chemistry"; Kukoamine a Analogs with Lipoxygenase Inhibitory Activity; D. Hadjipavlou-Litina et al.; October 2009
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