Elaine Moran Wellness

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You are here: Home / Food as Medicine Database / Search by Food / Potato

Potato

Health BENEFITS of Potatoes:

High in Vitamin C

  • works as an antioxidant fighting damaging free radicals
  • assists the body in making collagen protein
  • helps strengthen the immune system
    (see full list here)

High in Vitamin B6 (Pyridoxine)

  • helps the body convert food into energy
  • supports a healthy nervous system
  • help make oxygen-carrying red blood cells
    (see full list here)

High in Potassium

  • works with sodium to maintain fluid and electrolyte balance
  • monitors the electrical activity of the heart
  • required for proper nerve function and muscle contraction
    (see full list here)

High in Copper

  • aids in producing ATP, the body's main source of energy
  • helps release stored iron to make oxygen-carrying red blood cells
  • assists in making and maintaining strong connective tissues
    (see full list here)

High in Chlorogenic Acid (Phytonutrient)

  • helps slow the release of glucose into the bloodstream 
  • aids in lowering blood pressure
  • improves cardiovascular health

Good Amounts of:

  • Vitamin B9 (Folate)
  • Manganese
  • Phosphorus
  • Vitamin B3 (Niacin)
  • Magnesium
  • Chromium
  • Iodine
  • Molybdenum

MACRONUTRIENT PERCENTAGE OF CALORIES
(1 medium potato, baked = approximately 163 calories)

90%
Carbohydrates
9%
Protein
1%
Fat

MACRONUTRIENT BREAKDOWN

(grams per 1 medium potato, baked)

36.5g
Carbohydrates

3.6g
Protein

.3g
Fat


FIBER & NATURAL SUGARS

(grams per 1 medium potato, baked)

3.6g
Fiber*

2.6g
Natural Sugars*


NET CARBS

(grams per 1 medium potato, baked)

32.9g
Carbohydrates – Fiber = Net Carbs



*Recommended fiber intake is 25g for women and 38g for men each day per the National Academies of Sciences, Engineering, and Medicine.

*Natural sugars occur naturally in whole foods. There is no specific recommendation for natural sugars. However, the recommended maximum amount of "added sugar" per the American Heart Association is 24g (6 teaspoons) for women and 36g (9 teaspoons) for men each day. Added sugar is the sugar added to processed and packaged foods and does not include natural sugars. The less added sugar in your diet the better! (4g sugar = 1 teaspoon of sugar)

Nutritional Data Source: U.S. Agricultural Research Service Nutrition Data Release 28.

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We’ve all been trained to credit the diet when we lose weight—and blame ourselves when we gain it all back. The word “diet” in this sense is defined as “restricting oneself to small amounts of specific foods to lose weight.”
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Salad jars are convenient and portable way to get a good amount of your daily veggies in one meal.

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