***Food and Healthy Lifestyle| Potatoes: Health and Nutritional Benefits***

Potatoes are starchy, edible tuberous crops that are available all over the world. It is a staple food that is widely consumed; potatoes are the fourth largest food crop consumed in the world according to U.S department of Agriculture. Potatoes are easy and cheap to get all over the world; they are very rich in nutrients and have a tantalizing taste when prepared properly. Majority of the people are not aware of the huge benefits that are available as a result of consuming potatoes due to its fiber, vitamins, minerals and phytochemicals. There are many types of potato with the colour ranging from white, red, yellow and blue. The aim of this study is to showcase to the world the nutritional and health benefits of potatoes .

***Health Benefits***

**Reduces Blood Pressure**

Potatoes contain potassium, Calcium and Magnesium, all these decreases blood pressure naturally. Potassium acts as a vasodilator which helps widening the blood vessels thereby ensuring low pressure being exerted on the heart.

**Improves Brain Functions and Health**

Potatoes are made up of several vitamins, vitamin B6 present in potato could be of great help in maintaining brain to be in good condition. Vitamin B6 stimulate the production of vital brain chemical compounds such as Dopamine, Serotonin and norepinephrine which helps in preventing depression, stress and even attention deficit hyperactivity disorder.

**Encourages Bone Health**

Chemical compounds that are known to promote bone health such as Iron, Phosphorus, Calcium, Magnesium and Zinc are all present in potatoes to help the body to build and maintain bone structure and strength. Iron and zinc are vital to the production and maturation of collagen.

**Promotes Digestion**

Potatoes are renowned for their ability to aids digestion this is majorly due to its high fiber content and its high level of carbohydrates. Eating of potatoes helps to get rid of health issues such as constipation, digestion disorder and so much more. 

** Reduces the Risk of Cancer**

 Potatoes have in abundance vitamin C and Quercetin which functions as antioxidants thereby protecting cells form attack of free radicals. Huge fiber content of potatoes has been linked to reducing the risk of colorectal cancer. Folate which plays an important role in DNA synthesis and repair which in the course prevent the formation of different type of cancer cells due to mutations in the DNA.

**Prevents Inflammation**

 Potatoes also contain choline which is an important and versatile nutrient that helps with muscle movement, mood, learning and memory. Choline also assists in maintaining the structure of cellular membranes, early brain development, absorption of fat and transmitting nerve impulses. 

*** Nutritional Benefits***

The nutritional content of potatoes depends on the way it is cooked and prepared and what is added to it during cooking. Potatoes are made up of essential nutrients, vitamin C, vitamin B6 and several phytonutrient. It also provides niacin, choline, Zinc, Alpha-lipoic accident, Quercetin, flavonoid, fibers and antioxidants. All these mentioned are needed by the body for it proper functioning.

***Potato diets***

•  Potatoes are used to make salad known as potatoes salad.
•  Potatoes can be roasted, mashed or baked.
•  Potatoes can be processed into chips which involves frying. 

***Risks***

• Due to its high carbohydrate level it increases the risk of diabetes or obesity in a body if consumed to the extreme.
• Excess Potassium in the body could lead to diabetes or obesity.
•  Potatoes sold in the market are loaded heavy metals as a result of heavy fertilized utilized to grow the vegetable.  

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***Reference***

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