Potatoes
Potatoes are members of the Solanaceae or nightshade family. The common man's staple food and probably the most-consumed "vegetable," potatoes are actually a tuber (meaning they grow underground off the root after the plant they are attached to has grown and flowered). Taro roots and Jerusalem artichokes are other tubers.
Overview
Other members of the nightshade family include eggplants, bell peppers and tomatoes. There are around 100 varieties of edible potatoes and they are generally classified into two categories. "Mature" potatoes are the large potatoes most frequently found in markets and grocery stores, and "new" potatoes are smaller and are harvested before they are mature.
Some varieties of mature potatoes are White Rose, Russett Burbank and Katahdin. Some of the most popular new potatoes are Red Pontiac and Red LeSoda. Although the skin of potatoes is typically brown, yellow or red, the flesh is usually white or yellow. A few varieties have a purple-gray skin and a deep, violet flesh.
Potatoes are a good complement to many meals, mainly because of their starchy flavor.
History
The Andes Mountains of Bolivia and Peru are home to the potato, where they have been cultivated for more than 7,000 years. Potatoes were taken to Europe by Spanish explorers in the early part of the 16th Century. A declining economy and a rising population made potatoes very popular in Ireland in the 1800s. Just an acre and a half of land was adequate to grow enough potatoes to feed a family of five for a year. The Irish Potato Famine took up to one million lives due to disease and hunger from 1846 to 1850. This famine also spurred a wave of emigration to Britain and the United States.
Potatoes were brought by Irish immigrants to New England in the early 18th Century. Today, Americans consume more potatoes than any other vegetable.
Washington and Idaho are the top potato-producing states in the U.S. Other world potato producers are China, India, Poland and the Russian Federation.
Nutritional Information
Many nutrients are contained in potatoes, including vitamins B6 and C, potassium, niacin, pantothenic acid and fiber. Although the protein content in potatoes is around the same as corn or rice, potatoes also contain lysine, an essential amino acid not usually found in grains.
Many people turn to bananas for a quick potassium boost, but a baked 7-ounce potato has more than twice the potassium found in a medium-sized banana. A baked potato with the skin provides around one-third of the recommended daily value of potassium, or 1.37 milligrams. Some health care professionals believe eating more potatoes could result in a need for less prescription blood pressure medicine.
Potatoes contain phytonutrients, including allantoin, caffeic acid, cyanins, ferulic acid, lutein, luteolin, petanin, quercetin, rutin, scopoletin, scopolin, solanine and tuberosin.
Most of the nutrients, protein and fiber in potatoes is in the skins. Potatoes are fairly low in calories, with a medium-sized potato containing just 115 calories. Potatoes are a high-calorie food when eaten as French fries, hash browns, potato chips or baked and covered with butter and sour cream.
Health Benefits
Most of the health benefits derived from potatoes come from their nutrients. In some third world countries where modern skin grafts are not available, dressings made from boiled potato peels seem to be effective treatments. Research conducted at a hospital for children in Bombay, India showed a good therapeutic effect when dressings from boiled potato peelings were attached to gauze bandages on burn victims. The patients in this study were said to have some relief from pain from these dressings, while their physicians recorded reduced levels of bacterial contamination and faster healing.
Potatoes contain vitamin C, which may be of aid in controlling diabetes. This vegetable is also very filling, helping to keep a person feeling full so they are less hungry. This could be beneficial when an individual is trying to lose weight.
Safety
While no formal studies are known, some people who consume nightshade-family vegetables seem to experience an aggravation of the symptoms of arthritis.
Potatoes are known to be among the foods which can contain pesticide residues. This vegetable should be thoroughly cleaned with a mild solution of additive-free or produce wash.
Selecting and Storing
Choose potatoes that are firm and free of soft spots or discoloration. Potatoes can be stored in a cool, dry place. This vegetable should be scrubbed with a soft vegetable brush right before cooking. Deep eyes or bruises should be removed with a paring knife. If peeling the potatoes, try to remove as thin a layer of skin as possible as the skins contain the highest amount of nutrients.
Serving Ideas for Potatoes
Potatoes are quite versatile and can be used in several different ways. For instance:
- This vegetable can be baked, boiled, mashed or fried.
- Healthy French fries can be made by cutting the potatoes into "sticks," brushing them with olive oil and baking in a 350 degree oven.
- Garlic mashed potatoes can be made by pureeing roasted garlic, cooked potatoes and olive oil. Season to taste.
- Combine chunks of new potatoes with pieces of tuna fish and steamed green beans to make salad nicoise. Dress lightly with balsamic vinegar and olive oil.
References
- Holford, P.(2004). The optimum nutrition bible. London : Piatkus
- Holford, P & Lawson, S. (2008). Optimum Nutrition Made Easy How to achieve optimum health. London : Piatkus
- Murray, M.T. et al.(2005). Encyclopedia of healing foods. London : Piatkus
- Yeager, S. & Prevention Health Books. (1998). The doctors book of food remedies : the newest discoveries in the power of food to cure and prevent health problems from aging and diabetes to ulcers and yeast infections. [Emmaus, Pa.] : Rodale
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