Pregnancy, Parenting, Mom and Baby Healthcare Tips

Food & Nutrition

Health Benefits Of Potatoes For Moms To-Be & Kids

  • November 8, 2021
  • MKB Team

Potato bags the prize of being a versatile edible root vegetable. It has its popularity due to its low-calorie value. Potato is one of the most important sources of the essential macronutrient- carbohydrates. This vegetable is an utmost favourite of chefs and homemakers.

Today this vegetable is grown on a very large scale around the world. Many countries consider it a staple vegetable. Moreover, research says that people in the US eat 25kg of potatoes every year. Let’s understand why this vegetable is widely consumed. 


Nutritional Profile


According to the Medical News Today, a 100g of potato baked with skin, contains:


  • 94 calories
  • 0.15 grams of fat
  • 0 grams of cholesterol
  • 21.08 grams of carbohydrate
  • 2.1 grams of dietary fibre
  • 2.10 grams of protein
  • 10 milligrams of calcium
  • 0.64 mg of iron
  • 27 mg of magnesium
  • 75 mg of phosphorus
  • 544 mg of potassium
  • 12.6 mg of vitamin C
  • 0.211 mg of vitamin B6
  • 38 micrograms of folate

Besides, it has niacin, choline, zinc, sodium, alpha-lipoic acid, quercetin, antioxidants, and fibre. Potatoes are a whole package of nutrition.


The Many Health Benefits of Potatoes for Kids and Adults


A proper intake of fruits and vegetables can have a lot of health benefits. Potatoes are widely consumed because they provide various nutrients even after being cooked. 


It is very vital to keep our bones healthy. Potatoes have iron, phosphorus, calcium, magnesium, and zinc that keeps the strength of bones. Moreover, iron and zinc make a protein called collagen which maintains the elasticity of your skin. Vitamin C and collagen both work together in keeping the skin healthy. Besides, vitamin C improves the immune system of a person. 


Potatoes are believed to reduce blood pressure because they have potassium, calcium, and magnesium in them. The health of the blood vessels is maintained with these components.


Not only this but also potatoes keep our heart very healthy. It has fibre, potassium, vitamin C, and vitamin B6, which lowers the cholesterol levels in the body. Besides, the fibre will also aid in decreasing the risk of heart diseases. 


This famous vegetable has a very important nutrient called choline in it. It aids with maintaining the structure of cellular membranes, absorption of fat, and develops the brain. Moreover, the regulation of mood, learning, and memory is improved. 


Potatoes also contain folate. To prevent cancerous cells, folate repairs and synthesises the DNA. Moreover, the antioxidants fight the free radicals that can damage a body’s cells.


Further, the potatoes prevent the digestive system of a person from getting disturbed. Consuming potatoes can keep your motion regular because it has fibre content. Moreover, they tend to make people full and reduce their diet. This helps in weight management. 


Potatoes also keep the metabolism in check. It breaks down carbohydrates and protein into glucose and amino acids. These components provide energy to the body. 


Benefits of Consuming Potato During Pregnancy


A balanced diet benefits pregnant women and also their babies on a large scale. You are free to have potatoes when you crave them because they have a lot of health benefits for you.


It is mostly seen that pregnant women get digestive problems. The consumption of potatoes will reduce the acidity and keep the motion regular as they have fibre.


Potatoes are rich in vitamin B and C. It helps in boosting the immunity of pregnant women. Moreover, it will absorb iron and heal your wounds effectively.


The folate acid present in the potatoes helps in fetal brain development. It also reduces the risk of miscarriage in the early stages of pregnancy. 


Besides, this vegetable gives a lot of energy as they have carbohydrates. Pregnant women get tired easily because of obvious reasons. 


Potatoes also get rid of hypertension and aid in cardiovascular ailments. All in all, adding potatoes to your balanced diet will help in the maintenance of health.


Risks of Consuming Potatoes During pregnancy


Potatoes may seem like a very healthy vegetable but they can have  some side effects. You, as a pregnant woman, should be well aware of them. Some of the risks are:


  1. Diarrhoea and vomiting: Some potatoes with green spots may have toxic components like glycoalkaloids, alpha-solanine, and alpha-chaconine.
  2. Spina bifida and anencephaly: Consuming green potatoes carry a potential risk of acquiring these disabilities.
  3. Food poisoning: Raw potatoes may lead to food illness in the mother-to-be.
  4. Obesity: Overweight women may welcome more fat due to the excessive consumption of potatoes. 
  5. Diabetes: Fried potato chips can lead to Gestational diabetes because of their starch presence.


It is advised to consume potatoes either boiled or steamed. You can also add herbs like rosemary or thyme to enhance its flavour. 


Tasty Way of Including Potatoes in Your Diet


Potatoes are beneficial for our bodies. But it is vital to choose the right ones. While shopping for potatoes, observe closely. They should be firm, well-shaped and blemish-free. Moreover, they should not have sprouts, cuts, or black and green spots. Some recipes to prepare for adults and kids after washing the potatoes are:


Potato and Onion Soup

  1. Potato salad
  2. Potato Onion Soup
  3. Scalloped potatoes with Ham
  4. Crispy potato wedges


Potato puree

You can introduce potatoes as an early food for your infants. Before adding them to your kid’s diet, you need to wash potatoes properly. Moreover, start with small spoons of smashed steamed or baked potatoes. This vegetable is good for their health.


Fun facts about potatoes you didn’t know about:

  • When you buy them potatoes are still alive!
  • Potatoes last a long time if they are stored properly
  • Potatoes were first grown in South America
  • Sweet potatoes are NOT potatoes at all!


Whether you are trying to gain weight or wondering what to feed your kids, potatoes are ideal for all. Potatoes are healthy, nutritious and easy to digest. They can easily be considered a SUPERFOOD. Next time, don't forget to include potatoes in your meals and satisfy your taste buds!!

Published by

MKB Team

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