If you are beholding to boost your performance, see no further than potato. Do you ever know that those potatoes are the good source of carbohydrate, potassium and energy which your body need to achieve at your best? They are the packs of energy in nutritional potato than any other vegetable.

In this article you will be able to understand the potato nutrition facts and amazing health benefits of potato.

Potatoes are having plus point in sense that they are naturally gluten-free item and thus, having a lot nutritional benefits everybody desires for healthy lifestyle. This serves as a welcoming news that your good health always relies on eating a gluten-free diet.

As during these days many people are suffering from gluten disease and they are usually unable to eat so much of healthy food. In this case, potato is the item which works for good health for them.

Potato Nutrition Facts

Potatoes improve a knock of nutritional benefits. One medium-sized potato has:

  • 110 calories
  • Less or no fat, sodium or cholesterol
  • vitamin C, B6
  • More potassium and resistant starch
  • Fiber, magnesium and antioxidants

Potatoes can be served as French fries, side dish or snack

Let’s find how much nutrition contains in a 2/3rd cup of boiled potato:

  • Water:77%
  • Proteins: 9 grams
  • Carbs: 1 grams
  • Sugar: 9 grams
  • Fiber: 8 grams
  • Fat: 1 grams


There are carbs in the form of starch. It ranges from 66–90%. It also contains sucrose and glucose in small amount. They usually have weightage high on the glycemic index for unsuitable diabetic person.

After cooking let them cool which lessen their effect on blood sugar by Gi factor of 25–26%.


Although potatoes are not high on fibre but they provide a significant ratio of fibre.

The Resistant starch present in them positively improves digestive health.


The protein level ranges from 1–1.5%.

The protein in potatoes known as patatin mainly cause allergic reactions in some people. However, its amount is lower than other vegetables.

Vitamins and Minerals

Some levels of vitamins and minerals might decrease during cooking.

  • Potassium: potassium is concentrated in the skin and good for heart.
  • Vitamin C.  Good for overall health.
  • Just concentrated in the peel
  • Vitamin B6. Red blood cell formation trigger by having such vitamin.
  • Chlorogenic acid: Increased level in purple potatoes
  • Lutein: Improves vision 
  • Works as natural defense against insects or germs

If you’re like those folks, who you may be on the hedge about whether potatoes are truly decent for you. Considerate potato nutrition has turn out to be desperately compound, and inappropriately the certainty about these stuffy tubers has become exaggeratedly dense.

Hurt with such assertions as “potatoes are excessively extraordinary in carbohydrate” or “potatoes have a great glycemic index,” it has convert absolute perplexing to define whether potatoes are kept value observance in your diet plan, or whether they follow into your trash

10 Amazing Health Benefits of Sweet Potato

Do you love eating Sweet Potatoes? Although they are the favorite ones to eat. But are they good for health? Actually I did not have any sympathy for them but after writing this article as I did research on their benefits I became extremely fond of them… exquisite smell of sweet-potatoes gosh! Clearly, so I decided to write on them that are they good for your health too? Let’s find healthy way with them. 

Sweet potatoes are much nutritious and soft enough and it can be an ingredient in pie recipes, However, research says that sweet potatoes are rich sources of Vitamin A, vitamin B5, riboflavin, niacin, thiamin, and carotenoids.

They are also called “Ipomoea batatas”, not only having nutrition but they are also a packet of medicinal use. Research shows that they contain anti-inflammatory, anti-diabetic, and anticancer properties.

People frequently wrongly denote sweet potatoes as “yams.” But these both plants are not related to each other they are actually not same… Yams belong to grasses and lilies and usually cylinder-shaped with black or brown, rough, bark-like skin, and white flesh. Sweet potatoes have typically tapered ends with smooth surface.


Following are the 10 amazing health benefits of Sweet potato;

Sweet potatoes are rich in vitamins and having lower glycemic index score, however, this makes them slower to digest.

1. Maintain heart health:

Sweet potatoes are rich in fibre and they reduce Bad cholesterol ratio. It fights against cardiovascular disease. They also contain potassium and as we know that potassium maintains the blood pressure.

It keeps your heart healthy as it is rich in copper as well and build red blood cells.

2. Balance blood sugar:

 Sweet potatoes have fibre and carbohydrates which really stabilize blood sugar and it makes you feel longer it manage blood glucose in people with type 2 diabetes. I feel really incredible to have such eatables in our lives today which provides us thousands of benefits.

3. Sweet brain:

Those potatoes also help in better functioning of your brain with choline and manganese.

 As choline is well known for its nutrients which help in brain growth and development and Manganese is really vital for brain health it binds to neurotransmitters and support in electrical impulses throughout your body. It is also helpful in memory- enhancing properties.

4. Reduce your stress:

Potatoes contain magnesium which reduce stress level and anxiety. When you have deficiency in magnesium depression level increases. For instance, magnesium deficiency might increase depression in women more as they experiencing premenstrual symptoms.

Magnesium deficiency and depression are associated to each other because they both are cell-mediated immune responses. You should increase intake of magnesium to protect the brain from anxiety, stress and depression.

5. Shiny hairs and glowing skin:

Sweet potatoes have vitamin A, C and E. Who are suffering from hair loss, here is the good news for them as Vitamin E has the potential for hair growth it is due to it contain antioxidant properties which reduce stress and thus, help in hair growth.

Vitamin C is well known for brightening, combo of A and E reduce chances of skin cancer. It contains anti-inflammatory properties which manage skin diseases such as acne, healing of scars or wounds. Damaged skin also gets smooth by using sweet potatoes in your diet.

6. Faster Digestive System:


Potatoes are rich in fibre which works essentially to digest food and a perfect digestive tract and prevent constipation.

7. Goodbye to Fat:

 Potatoes contain fermentable fibre which regulate your weight mechanism. Soluble dietary fibers work as reduce craving, reduce weight. The fiber maintain satiety, and thus reduce weight of an individual.

The more you feel as full throughout the day, the less you take snack frequently.

8. Healthy reproduction:

Vitamin A plays pivotal role as it is good nutrient for healthy reproduction. Sweet potatoes are rich source of iron, which are known for better fertility.

Sweet potatoes reverse secondary fertility, as well as DECREASE the chances of ending up suffering from ovulatory infertility.

In addition, vitamin A, is essential in reproductive performance of childbearing age.

9. Trigger Immunity:

Take one plate of baked sweet potatoes which contain 52% of your regular ratio for vitamin C, significant for wound healing and tissue repair. The vitamin A helps your body to make immunity cells that board off taints and illness and contain anti-tumor properties.

10. Insufficiency of Vitamin A get improved:

Vitamin A deficiency is surely clear or serious problem in emerging nations everywhere the world. Vitamin A deficiency is severe and increase infective morbidity. Sweet potatoes contain high levels of beta-carotene.

Beta-carotene is distorted into vitamin A in livers, with every single molecule of beta-carotene producing two molecules of Vitamin A. The body fight against rotten infections, and remain unaffected to any further infections when you consume such vegetables regularly. 

Somewhere and at whatever time they invented, and however they have toured the globe, I’m amazingly appreciative that most of us have sweet potatoes in our lives today as well..