HOME ABOUT US FACTORY PRODUCTS EXPORTS MORE CONTACT US NUTRITION Potatoes are one of most nutritious vegetable of the planet. This ‘energy’ vegetable is high in Vitamin C, contains most of the Vitamins B’s, iron, protein, fibre, potassium, magnesium, zinc, amino acids and antioxidants, only a trace of salt, low in fat and no cholesterol. Potatoes are rich in carbohydrate which means they are a great source of energy. Starchy foods like potatoes are the perfect base for a healthy balanced diet. Potatoes have a low energy density (the amount of energy / calories they provide per gr) compared to other starchy foods which makes them ideal for helping with weight management when cooked with little or no fat and served in appropriate amounts. They are lower in calories than either rice or pasta and have higher amounts of important micronutrients; vitamins and minerals. Vitamin C Vitamin C is found in a wide variety of fruits and vegetables including potatoes. Vitamin C has a number of important functions which helps to protect cells and keeps them healthy. It also helps the body absorb iron from food. Furthermore Vitamin C promotes the growth and maintenance of bones, teeth’s, skin, hair, red blood cells, helps to repair tissues and helps the body to resist stress and infections. Because of its fundamental cellular functions, deficiencies are implicated in many major diseases, including cardiovascular diseases. Vitamin C is a water-soluble vitamin which means it is not stored and is required to be taken daily. Based on research the Recommended Daily Amount (RDA) of Vitamin C for adults is 60 mg. A medium potato portion of 150 gr provides 27 mg of Vitamin C, means 45% of the RDA compared to rice and pasta which contains no Vitamin C. Fibre Fibre is an important component of a healthy diet and we get it from plant based foods such as potatoes, breads, cereals and pulses. Fibre helps the digestive system to process food, absorbs nutrients and prevents constipation when combined with water and exercise. It helps lower blood cholesterol and control blood sugar levels, which in turn controls appetite. Finally it protects against bowel and rectal cancers. Based on research the current advice is that adults should aim for 18 gr of fibre a day. A potato of 180 gr baked with skin contains 4.9 gr of fibre almost double than found in a pasta portion of 220 gr and 20 times more than found in boiled white rice of 180 gr. Folic acid Potatoes are a great source of folic acid, known as folate in its natural form. Folate is one of the B group vitamins that are found only in small quantities in many foods. Folate has a number of important functions including working with Vitamin B12 to form healthy red blood cells and the healthy formation of nerve pathways. Deficiency results in neural tube and developmental defects. Recent research also strongly suggests that folate can also help reduce the risk of Alzheimer’s disease. Folate is a water-soluble vitamin which means it is not stored and is required to be taken daily. Based on research the Recommended Daily Amount (RDA) of folate for adults is 0.2 mg. Potatoes have a distinct advantage over rice and pasta here. A boiled potato portion with skin of 175 gr provides folate equal with 16% of the RDA. Among major sources of carbohydrate, boiled potatoes have the second highest concentration of folate after bread. Potassium Potassium is a chemical element that is found in most foods including potatoes and it helps human body in several ways. Potassium helps to balance fluids and minerals in the body, helps to maintain a normal blood pressure and finally helps muscles contract and nerves function normally. A medium potato portion of 150 gr provides 620 mg of potassium, means 18% of the RDA. Vitamin B6 Vitamin B6 is a water-soluble vitamin that is naturally present in a wide variety of fruits and vegetables including potatoes. Vitamin B6 in coenzyme form performs a wide variety of functions in the body and it is extremely versatile. Vitamin B6 also plays a role in cognitive development through the biosynthesis of the neurotransmitters and in maintaining normal levels of homocysteine, an amino acid in the blood. A medium potato portion of 150 gr contains 0.2 mg of Vitamin B6, means 10% of the RDA. Sun Potatoes - A.S. Pilavakis Ltd © 2015 - Powered by: Puzzle Designs