Healthy Foods

Benefits of Butternut Squash on Your Health

Butternut squash is a thick and fleshy food that is mostly harvested in the fall and winter. Because of its yellowish-orange color, it is often called a butternut pumpkin. There is an ongoing debate about whether butternut squash is a fruit or vegetable. Nonetheless, it is regarded as a power food because of its many beneficial nutrients.

Types of Nutrients in Butternut Squash

Although most people eat it because it’s simply tasty, butternut squash is actually great for the heart. Its flesh is filled carotenoids, which are nutrients that are capable of preventing cardiovascular disease. Another important nutrient in butternut squash is fiber. Fiber has numerous benefits for the stomach and overall digestive system. It is one of the main substances that help break down the food you ingest, transport it and bulk up waste for healthy excretion.

Butternut Squash and Weight Loss

Benefits of Butternut Squash — photo credit: Julian Fong (Butternut squash)

The combination of high fiber with low fat in butternut squash can aid weight loss significantly. Fiber fills up the stomach, therefore curbing hunger and prolonging the feeling of being full. Because it keeps the appetite under control, you’re likely to eat less and cut calories necessary to lose weight. What’s more, squash contains less than 100 calories a cup, which is ideal for weight loss diets.

Butternut Squash and Diabetes

Butternut squash is a great add-on to a diabetic diet. People suffering from diabetes need to keep their blood sugar as level as possible. This means avoiding any foods that might cause a quick sugar release, and consequently an insulin spike. Although butternut squash has a slight sweet taste, it hardly disturbs insulin levels because of its dietary fiber. Butternut squash is also known as a low-glycemic food, which makes it diabetic-friendly.

Butternut Squash Vitamins and Minerals

This particular type of squash carries a lot of vitamin A, B and C. Vitamin A contributes to your eye health, as well as the development of the lungs and prevention of cancers and degenerative illnesses. Vitamins B6 and C help to generate and increase energy. They are also believed to play an important role in metabolism, treatment of viral diseases and reducing inflammation.

The mineral profile of butternut squash includes potassium and folic acid. There are more than 500 grams of potassium in squash, which develops and maintains strong bones and teeth. Folic acid, or folate, takes care of the heart and can prevent multiple defects in growing fetuses and children.

Cooking with Butternut Squash

If you’ve cooked butternut before, you might know it can be challenging to cut and peel. A great tip is to put it in the microwave to soften its shell. This makes it easier to chop off its ends and continue to peel off the skin with a serrated peeler. From there, you can boil, bake or steam it until its flesh is tender. Add it to vegetable sides, stews or casseroles.

Butternut squash is one of the most accessible, affordable and natural ways to pump up your nutrient intake. From dietary fiber to vitamin A, this low-glycemic food can revitalize your organs and keep you in great shape.

Benefits of Sweet Peas on Your Health

It is fair to say that sweet peas are a favorite in homes around the globe. In fact there are lots of benefits of sweet peas. Their sweet, plump taste and texture make them easy to combine with many other ingredients to create delicious dishes. They are often confused with snap peas and other varieties because they are enclosed in a green pod as well. However, sweet peas pack more nutrition than most of their counterparts.

Types of Nutrients in Sweet Peas

Sweet peas provide an impressive inventory of nutrients. Not only are they fibrous, they contain a number of vitamins. Among these are vitamins B, C and K. Their mineral profile includes high amounts of manganese, copper, phosphorus, potassium, iron and magnesium. Traces of protein and choline have also been found in sweet peas.

Benefits of Sweet Peas:

Sweet Peas and Digestion

This variety of peas is one of the few sweet foods that contain plenty of dietary fiber. Adding sweet peas to your dishes regularly can remedy difficult and irregular bowel movements. They also help digest other foods and aid in the absorption of nutrients. If you suffer from chronic digestive complications, pair sweet peas with whole grains and other fibrous vegetables for maximum relief.

Sweet Peas and Weight Loss

Dieters tend to avoid eating sweet peas because of the assumption that they might have too much sugar and carbohydrates. However, sweet peas only contain 50-60 calories per ½ cup. You can add them to your weight loss meal plan to curb sugar cravings without raising your blood sugar. Stick to small portions to avoid extra calories.

Metabolism and thyroid function are two major aspects of weight loss. If your metabolism is slow or the thyroid malfunctions, losing weight can be challenging. Fortunately, sweet peas contain good amounts of copper and vitamin B to regulate metabolism and ensure your thyroid glands are performing their duties.

Sweet Peas and Bone Health

There are a number of nutrients in sweet peas that play an important role in bone health. These are manganese, magnesium, potassium and phosphorus. To build bones, certain enzymes need to be activated. These nutrients, especially manganese, do just that. Combined with copper, sweet peas can also strengthen the connective muscle in joints, and prevent arthritis.

Sweet Peas and the Heart

One of the good benefits of sweet peas is its effect on heart health. People with heart disease can gain a lot from enjoying sweet peas regularly. Copper is a powerful mineral that can steady your heart beat and lower the amount of bad cholesterol in the body. When vitamins C and K, as well as zinc come into play, they can help repair some of the damage on your heart and reduce symptoms significantly.

Cooking with Sweet Peas

Sweet peas are a delight in the kitchen because they are very versatile. Some prefer them raw, but if you like tender peas, boil them in small amounts of water. Peas should be cooked for only a few minutes, otherwise they can become mushy. You can purchase them fresh from the market, or canned at grocery stores. Whether you puree them to make tasty soups or add them to mashed potatoes, sweet peas can be enjoyed in many ways.

Here are some recipe suggestions that make use of sweet peas:

Are Pumpkin Seeds Good For You?

It is common knowledge that pumpkin flesh is healthy, but are pumpkin seeds good for you? Pumpkin seeds are a popular delicacy and are often roasted to give them a crunchy, nutty flavor and texture. They can be enjoyed as snacks and are usually eaten in small portions because of their high caloric content. Despite being delicious, these seeds actually contain a wealth of nutrients that provide many health advantages.

Reasons why Pumpkin Seeds are Good for You

These seeds carry a number of potent vitamins, which include vitamin B and E. These seeds have a layer underneath their shell that is rich in dietary fiber. Essential minerals like manganese, magnesium, calcium and potassium are also present. Pumpkin seeds are considered by many health experts to be one of the best sources of zinc as well. They also have a decent amount of protein and fatty acids.

Digestion

There are millions of people who suffer from one digestive condition or the other. Whether you are frequently constipated or have irritable bowel syndrome, snacking on pumpkin can add more fiber to your digestive system. Dietary fiber normalizes the time it takes for food to move down the intestines and lead to healthy bowel movements.

Weight Loss

If you consider the calories in these seeds, they might not seem ideal for losing weight. However, these foods do contain moderate amounts of protein, which means they curb hunger pretty well. You can nibble on seeds between meals or crush them into powder to add them to dishes. Be careful about the size of portions you consume to keep to your caloric goals.

Heart Health

There are certain fats that are good for heart health. This is fat found in nuts, avocados and olive oil. It is unsaturated and has the power to lower LDL cholesterol for better cardiovascular function. There is good cholesterol that your heart and other organs to perform at their best. Fortunately, pumpkin seeds can help raise this healthy cholesterol and enhance your protection from heart disease and stroke.

Bone Health

The strength, structure and density of your bones are regulated by some minerals. Some of these are calcium, potassium and magnesium. Pumpkin seeds are good for you because they contain all three nutrients. Not only do they add strength to your bone structure, eating pumpkin seeds is an effective preventive measure against osteoporosis.

Diabetes

Insulin over or underproduction can have negative effects on the kidneys. This is a constant health threat for diabetics. Although the science is not conclusive, there are several studies that show that frequent servings of seeds can complement your medication.

Cooking with Pumpkin Seeds

Many seed-lovers prefer pumpkin seeds roasted until they are golden and crunchy. You can get add seasoning like salt, cayenne pepper and onion powder or garlic to add delicious flavor. If roasted seeds are not your taste, you can always blend them to a powder and sprinkle in a variety of your favorite dishes.

Is Yoghurt Good For You?

is yogurt good for you? There are almost as many people who eat yoghurt as those who drink milk, perhaps even more. Yoghurt is one of the few dairy products that lactose intolerant people can enjoy. It can be flavored in many ways for taste and contains powerful nutrients that have positive effects on your health. Find out why yoghurt is good for you and how eating it regularly affects your body.

Types of Yoghurt

Is yoghurt good for you? The answer depends on the kind of yoghurt you want to eat. Grocery stores usually stock a shelf of flavored yoghurt, as well as plain and Greek yoghurt. Although flavored varieties have a number of nutrients, they are usually high in sugar and preservatives. Greek and plain yoghurt are considered to be the healthiest and can be flavored with fresh fruit and nuts at home.

The primary ingredient of yoghurt is milk. Yoghurt made from cow’s milk is the most accessible. However, some stores do provide yoghurt made from goat, soy, rice and coconut milk. These varieties have varying levels of nutrients and some are great vegetarian alternatives.

Reasons why Yoghurt is Good for You

Whether it is store-bought or made at home, yoghurt boasts a number of essential nutrients. Some of these nutrients include calcium, potassium, magnesium, vitamin B and protein. Some yoghurt, particularly rice milk yoghurt, has a reasonable amount of dietary fiber. Yoghurt also contains high quantities of probiotics, which are bacteria that the body needs for several purposes.

Yoghurt and Digestion

Digestion is a process where food is broken down in the stomach with help from enzymes, intestinal muscles and bacteria. When you don’t have enough digestive bacteria in your colon, you are likely to suffer from constipation, loose stools and irritable bowel disease. Fortunately, yoghurt provides these useful bacteria, also known as live cultures.

Yoghurt and Weight Loss

Yoghurt is relatively low in calories, provided you choose the low-sugar types. A cup of plain yoghurt has about 150 calories. If you want to add fruit, keep in mind that the calorie count will increase. To lower calories, look for low-fat options. Yoghurt is also high in vitamin B12, which helps regulate your metabolism and energy levels.

Yoghurt and Bone Health

Bones need certain minerals for added strength and density. Yoghurt supplies calcium and magnesium, which are two of the best nutrients to maintain strong bone and teeth. In addition to being healthy for your bones, yoghurt also provides potassium and protein. Together, these nutrients help to repair and build muscles. Having regular servings of yoghurt is a great method to prevent osteoporosis and muscle weakness.

Yoghurt and Women’s Health

Women of all ages can benefit a lot from eating cultured yoghurt frequently. This is because it contains probiotics. Health experts advise women to increase probiotic intake because it can reduce the risk of vaginal and bladder infections. Not only can it help prevent infection, yoghurt is good for you because it restores the good bacteria destroyed as a result of taking antibiotics.

Based on these information, you should be able to answer the question: is yogurt good for you?

Benefits of Chickpeas on Your Health

Chickpeas are versatile legumes that you can add to almost every meal. Whether you like it in hummus or in a green salad, it can give dishes much-needed fiber. Favored by vegetarians and vegans, it is a great source of protein and many beneficial nutrients. Learn how these round legumes can improve your wellbeing, from aiding digestion to preventing diabetes.

Types of Nutrients in Chickpeas

Chickpeas have been the topic of study for many research groups because of its outstanding nutritional value. It contains large amounts of fiber, minerals and vitamins as well. When combined with whole grains, chickpeas can provide adequate protein. They are gluten-free and taste great with healthy fats like olive oil and nuts.

A cup of cooked chickpeas can provide more than half of the potassium you need daily. In addition to potassium, they contain calcium and magnesium. The main purpose of these three minerals is to make bones, muscle and teeth stronger and healthier. The main vitamins found in chickpeas include vitamins A, B6, C and K. Combined, their function is to provide energy, immunity, growth and cell regeneration.

Chickpeas and Digestion

Eating more fiber is one of the best ways to care for your digestive system. Fortunately, chickpeas are highly fibrous foods. The soluble fiber in the peas is effective at preventing and treating constipation. They are often eaten by those who suffer from loose stools as well. When served with whole bread, quinoa, brown rice and other whole grains, they can help normalize digestion and bowel movements.

Chickpeas and Weight Loss

If you find controlling your appetite challenging, having regular servings of chickpeas can help. The dietary fiber expands in the stomach, which delays hunger and prevents you from eating more calories. Their satiating power also stems from their protein content, which can also prevent your muscles from wearing away while you lose weight. Because chickpeas are relatively high-caloric foods, moderate your portions.

Chickpeas and Diabetes

Fibrous foods often contain complex carbohydrates, which is also true for chickpeas. Complex carbohydrates are recommended for diabetics because they are broken down slowly in the body. When this happens, sugar spikes are avoided and insulin levels stay normal. Because blood sugar levels also affect weight, it makes a great food for diabetics who want to lose a few pounds safely.

Cooking with Chickpeas

There are a few kinds of chickpeas. The type widely available in stores is usually beige in color, but you can also purchase red, green and black varieties. Some specialty stores also supply chickpea flour, which health experts recommend as the healthier choice over all-purpose flour.

Chickpeas can be tasty with other legumes like sweet peas and beans. They also go well with a variety of whole grains if you want a more filling dish. Some cooks prefer to puree chickpeas into hummus, a popular dip made with tahini. You can season peas with salt, garlic, olive oil and other spices for a stronger flavor. Chickpeas contain around 260 calories per cup serving, so eat in moderation.

Sweet Potato Nutrition

Although sweet potato nutrition is not often talked about, it holds many powerful health benefits for the body. Sweet potatoes are rich in important minerals, and are a healthy staple for any diet. When cooked, they are soft, sweet and are easily incorporated into many dishes. Find out how you can take advantage of sweet potato nutrition to better your health.

Sweet Potato Nutrition Profile

If you enjoy sweet potatoes, you know how filling these vegetables can be. This is because they have a lot of fiber, which fills up your stomach more than other nutrients can. Fiber is also vital for blood sugar management because they convert foods into energy at a good pace. This way, you can enjoy sustained energy while preventing an overproduction of insulin.

Another noteworthy nutrient in sweet potatoes is potassium. Potassium has several uses, including regulating the metabolism, balancing the acidity of your fluids and supporting muscle function. Sweet potatoes have also been found to contain manganese, magnesium, iron and vitamins B, C and D. These nutrients are important for reducing cholesterol, keeping you energized, maintaining a healthy blood pressure and giving the immune system a boost.

Sweet Potato vs. White Potato

A comparison between sweet potato nutrition and white potatoes reveals that the former is slightly healthier than the latter. Firstly, sweet potatoes have more fiber and fewer calories while white potatoes are loaded with carbohydrates. It is also believed that the purple skin of sweet potatoes contain more antioxidants compared to white potatoes.

Although white potatoes have high vitamin content, sweet potatoes have both vitamins and essential minerals. Sweet potatoes, however, do have slightly less protein and potassium than their counterpart. White potatoes are also more absorbent of other flavors, while sweet potatoes have a sweet flavor that is compatible with a limited number of dishes and seasonings.

How to Cook Sweet Potatoes

To get the most out of sweet potato nutrition, the best way to prepare them is through baking. Potatoes are safe to eat with the skin on but you can peel it off if desired. Make sure you rinse them under cold running water to clean.

Step 1:

Set your oven to 375 F. Trickle a tablespoon of olive oil on your hands and rub your sweet potatoes to coat.

Step 2:

Stab the potatoes with a knife or fork several times all over their surface and wrap them tightly with foil.

Step 3:

Arranged the greased sweet potatoes on a baking tray or sheet, making sure there’s enough space between them. Bake them until they give in when squeezed or until a knife can glide in and out of them with ease. This should take 30-60 minutes. Serve.

Now that you know there is more to sweet potatoes than their sweet, delicious taste, aim to include more servings in your diet. Use them to make sweet potato pies, salads and even sweet fries. To reduce your calorie intake, serve them with healthy sauces and dips like almond butter, garlic butter or spices.

Apple nutrition

The apple is the only fruit deemed nutritious enough to keep the doctor away. This is because apple nutrition provides you with the vitamins, minerals and fiber needed to keep your body functioning at its best. As one of the most popular foods in the world, it is eaten raw and used as a flavoring agent in many recipes. Tasty and fresh, it is one fruit you can effortlessly add to your healthy diet.

Apple Nutrition Information

What makes apples so healthy? Firstly, they are low in calories. An average-sized apple contains less than 100 calories a serving. Secondly, it is loaded with dietary fiber. Fiber is the substance that helps break down the food you eat. It also helps to fill up you up, delaying hunger for longer. The third important reason is that it provides your body with plenty of vitamins and minerals.

Vitamins found in apples include vitamin B-complex and vitamin C. Vitamin B is responsible for putting to work the enzymes necessary to metabolism. Without it, many systems of the body might start to show signs of deterioration. Vitamin C is a natural disease-fighter and facilitates the healing process by ridding your body of free radicals.

Another advantage of apple nutrition is the large amount of antioxidants you can receive by eating a single apple every day. Antioxidants are best known for their cleansing and restoration qualities. On top of cleaning the body of free radicals, these antioxidants also have a profound, positive effect on your wellbeing.

Apple Nutrition and Weight Loss

You can take advantage of apple nutrition to lose or control your weight. More specifically, you can eat apples to help control your appetite. Fiber slows the breaking down of food in your stomach. As a result, you feel full for hours before you get hungry again. This can prevent overeating and help you stick to your calorie goals.

Apple Nutrition and Diabetes

Whether apples are healthy for diabetics or not has been a debate for years. This is because apples have a significant amount of sugar and carbohydrates that can affect blood sugar levels. The medical community is in consensus that apples are in fact safe for diabetics to eat.

Unlike sugar that is found in processed foods, apples have natural sugar and moderate amounts of it.
They contain about 20 grams of carbohydrates. The best way to incorporate apple nutrition, therefore, is to use the fruit as a carb-replacement. Count it towards your daily carbohydrate count. Regardless of how healthy they are, eating too many carbs for diabetics can cause a disturbance is sugar levels.

How to Incorporate Apple Nutrition in Your Meal Plan

Apples make great snacks between meals when eaten raw. To maximize health benefits, eat the flesh with its skin. You can also slice or dice it into cubes to add to recipes. Count the calories and carbohydrate content of each apple to make sure you are going over your required daily calorie intake. Apple juice can also be healthy but store-bought juice tends to have higher amounts of sugar than
homemade versions.

Eating an apple daily can help counter many health problems. Rich with vitamins and antioxidants, they can eliminate disease-causing radicals and improve your body’s overall function. The high fiber content is helpful with managing your weight, and their naturally sweet taste can add flavor to your favorite meals.

Greek Yogurt Nutrition

Strained yogurt is more commonly known as Greek yogurt, but the former term describes how it is made: yogurt is simply strained through cloth or paper in order to remove its whey content. This gives the yogurt a consistency similar to cheese without sacrificing its distinct taste. And because whey protein is typically removed, it’s correct to state that Greek yogurt nutrition contains 100% casein protein.

Here’s a typical breakdown of what’s normally on the label of a 5.3 oz. Greek Yogurt product: 80 Calories; 0 grams total fat; 10 milligrams cholesterol; 50 milligrams sodium; 6 grams sugar; 15 grams protein; 15% calcium out of a 2000-calorie diet.

It’s true that regular and Greek types of yogurt can be an essential part of a healthy lifestyle. But when you compare this Greek yogurt nutrition with a regular yogurt counterpart (better use a similar brand for more accurate comparisons), and the former does seem to have an edge.
As far as protein is concerned, Greek yogurt has lots of it, which is a good thing. Six ounces of this stuff has about 15 to 20 grams of protein, which is equivalent to about 2 to 3 oz. of lean meat – an ideal alternative source for vegetarians.

You might want to take what people say about Greek yogurt fat with a grain of salt, though. The truth is, with 7 oz. of Greek yogurt alone, you treat yourself to 16g of saturated fat. If you’re on a 2000 calorie diet, this means you’ve already punched yourself with 80% of your limited fat intake. Imagine eating 3 Snickers bars. But what you CAN do is to opt for the fat-free or low-fat versions of the stuff.

Greek yogurt nutrition shows that it has less sodium, though. And because too much salt can cause high blood pressure and heart problems, yogurt lovers will find going Greek a healthy choice. With Greek yogurt averaging at 50 mg of sodium per serving, it’s quite far from the approximate 2,300 mg per day limit set by most dietary regulatory boards across the world.

While strained yogurt does give up on a lot of its calcium when it’s made, a six-ounce serving still possesses at an average 20% of the daily recommended intake, so it’s still quite significant.
Try using Greek yogurt to spice up your usual diet. It’s actually a great substitute for sour cream as a dip for nachos or tacos, and they also replace mayonnaise on potato salads, sandwiches, and coleslaw really well. But if you want it really simple, you can try adding flavor to your usual serving of carrots and cucumber slices by dipping them in Greek yogurt. It’s quite versatile, and learning how to use strained yogurt in various ways may need some research.

In a nutshell, experts who advise on Greek yogurt nutrition will tell you to go for the plain, nonfat or low fat types of Greek yogurt. Doing so will allow you to stay full at the cost of fewer calories, making it ideal for easy and realistic weight loss plans. On top of it all, like most yogurt, the Greek stuff is great for your digestion.

Health benefits of organic food

A lot of people are convinced by health benefits of organic food, but rarely do they know the facts behind them. Nevertheless, there’s a significant number of people actually backup up the movement for more organic food – that is, less chemicals and pesticides on the crops and fruits grown on farms – in order to promote good health while preserving the environment.

This is not to say that other types of food are unhealthy choices. Sometimes it’s all about preference. But there is some truth to the popular opinion about going organic and it’s always better when people are more familiar about them.

Organic food is generally safer. While there are so many who say that there’s little to no difference between organic food and their inorganic counterparts, it’s quite obvious that there’s lesser risks in exposing yourselves to the harm of artificial ingredients or potentially harmful chemicals like fertilizers and pesticides normally used on food that’s manufactures inorganically. Nutrition is a completely different concern from that of safety, and the two matters should be evaluated separately.

This also means that organic food is much safer for children and other people who might be more vulnerable to eating bad food. Toxins and carcinogens can be a huge threat to children, so it’s best to be cautious about what to feed them. There’s also the concern with genetically modified organisms or GMOs, which is a big issue in the agricultural industry. By sticking with organic food, you at least avoid the risk of being exposed to whatever harms GMOs might have been proven to possess.

Organic food is more nutritious. But even if we do try to compare nutritional values, studies based in the European Union have shown that organic fruits and vegetables are richer sources of antioxidants (needed for preventing heart disease and cancer) than their inorganic counterparts. They also tend to have more essential vitamins and minerals such as iron and zinc. Organic food has also been attributed to promoting better sleeping habits and helping with weight loss.

Here’s an example of the health benefit of organic food in action: people who eat organically produced eggs get them from farms that feed birds with organic supplements and are raised in much better environments. This has been shown to increase the vitamin A and omega-3 contents of these eggs.

Organic food taste better. They do simply because their flavors are not messed up with any unnatural procedure to process the food. This is why most restaurants offer organic fruits and vegetables, as opposed to the kind that are exposed to a lot of technological manipulation just to preserve them or their appearance. In the example of eggs above, organically grown eggs are also known to taste better because the way the birds are raised help preserve the flavor.

Now, some might say that organic food is more expensive. It’s true, but it would be wrong to say that organic food is extremely more expensive than their non-organic counterparts. But if you think about it, you really can’t put a price on the health benefits of organic food.

Potato Nutrition

Potatoes are almost a must-have for anyone who plans on building a good diet plan. A medium sized piece of this starchy, tube crop only has 110 calories and completely free from any kind of fat, sodium or cholesterol. Plus, potato nutrition says it’s also a good source of a lot of nutrients that are essential to a healthy body.

For instance, did you know that potatoes are a rich source of potassium? In fact, it’s got even more potassium than the most popular fruit source of this mineral known to most people – bananas. A medium sized potato has as much as 620 milligrams of potassium. That’s 18% of the average recommended amount daily with each serving. This is why potatoes rank the highest among all vegetables and fruits that are consumed raw as a potassium source.

Potassium helps lower one’s blood pressure. But because a person needs as much as 4700 milligrams of potassium each day, not everybody gets enough. Potatoes, however, can make it all easier.

Potatoes are also an excellent source of vitamin C, a very well-known and much sought after vitamin everywhere. Vitamin C helps boost the immune system, improves absorption, collagen production, prevent cellular damage, wound healing, and even keep your gums healthy. Compared to medium sized tomatoes, which contain 40% of the recommended daily value, and the sweet potato (only 30%) potatoes have enough vitamin C to satisfy 45% of the recommended daily intake, which means having 2 medium sized potatoes in your daily meals alone will give you enough vitamin C that you need.

Need help with digestion and weight loss? Your body needs fiber, and potatoes have lots of them. Potato nutrition shows that a single serving gives 2 grams of serving – that’s 8% of the recommended value each day. Fiber is great for making your body feel full (making you want to eat less), and help lower one’s blood cholesterol.

Here’s another vitamin that most people are familiar with: B6. They play an important role in the metabolism of carbohydrates and proteins, as well as produce non-essential amino acids to process proteins. It also plays a part in producing hemoglobin – an important component of red blood cells. Potatoes are a very common source of B6, each serving having as much as 10% of the recommended daily value.
Potatoes also have as much as 6% of the recommended daily value of iron, which is helps in the overall development of one’s cells. Deficiency in iron could affect various body functions and cause anemia.

But the best part about potato nutrition is that it’s so easy to integrate into one’s diet. There are so many ways to either prepare potatoes as a dish, and even more ways to add them to your favorite meals. This means anyone can benefit from having a good amount of potatoes without changing their daily menu.

As a final note: make sure you include the potato’s skin. The skin alone possesses 20% of the entire potato nutrition. It’s also where most of the fiber is found.