Munching on a raw potato isn't as common as enjoying a baked potato, but nutrient content is similar. Raw potatoes contain more of some vitamins and minerals, but many are located in the skin, which isn't always eaten when consuming potatoes without cooking them. Many recipes are available that allow you to use raw potatoes.
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Vitamin C Benefits
Vitamin C is a nutrient that supports a healthy immune system, aids in efficient iron absorption and produces collagen that helps keep your skin healthy and aids in wound healing. This vitamin is also considered an antioxidant, which means that an adequate intake can help counteract the cellular damage that occurs due to free radical exposure and which can lead to health problems like heart disease and cancer. According to the USDA National Nutrient Database, one large raw potato with the skin contains 72.7 milligrams of vitamin C.
Potassium is a nutrient that helps regulate your blood pressure reading and plays a role in the contraction of your muscles and bones, reports the University of Maryland Medical Center. It also aids in digestion. Raw potatoes are a good source of potassium, with 1,502 milligrams per large-sized potato with the skin. If you are deficient in potassium, adding uncooked potatoes to your meal plans could help you normalize your levels.
One large potato with the skin has nearly 9 grams of fiber. Getting adequate amounts of fiber in your daily diet regulates healthy digestion and bowel function. It also plays a role in managing a healthy cholesterol level according to the Harvard School of Public Health. Including foods that contain fiber, including raw potatoes, in your meal plan helps you control your weight because fiber digests slowly, which means it will keep you feeling full for longer. Women should get 22 to 28 grams of fiber each day and men should get 28 to 34 grams each day.
Don't avoid eating foods that contain carbohydrates because you worry it could lead to weight gain. Your body relies on a healthy intake of carbohydrates for energy. The USDA Dietary Guidelines 2010 recommends your daily calorie intake be made up of 45 percent to 65 percent carbohydrates, which is equivalent to 225 grams to 325 grams per day for a 2,000-calorie diet. One large raw potato with skin contains almost 58 grams of carbohydrates, but they are also low in fat and calories, which makes them an ideal addition to a meal plan that aims to maintain a healthy weight or one that is designed for weight loss.