Vegetables and Vegetables

Health Benefits of Potatoes – Learn more about the nutrients in this food

The potato ( Solanum tuberosum L. ) have more than 7 thousand years , and its origin is the Andean peoples of Peru and Bolivia. This proves that the origin of the English potato is not European. The potato arrived in the old continent in 1520, landing in England.

Its popularity in Europe took on cruel contours: in Prussia (present-day Germany), peasants who did not grow potatoes had their noses amputated, under the orders of Emperor Frederick Wilhelm. In France, there was no violence, but the tension was constant. Emperor Louis XVI ordered soldiers to guard the flowerbeds on public roads.


European colonization spread eating habits in Brazil. In the country, the cultivation of potatoes was restricted to family farming and was called “potato”. Many Englishmen came to live here to design and build railroads, and the tuber was the main food requirement. Specialists claim that the predilection for food is explained by being a source of carbohydrates, protein, mild aroma and versatility. Apparently, such characteristics conquered the world, because the potato is the fourth most popular food on the planet.


Potatoes are one of the most consumed tubers in the world, with Poland, Chile, United States, Germany and India as the main producers. It needs a well-drained soil, free of stones, rich in organic matter and nitrogen and with a pH between 5 and 6. It develops best at temperatures between 15 ° C and 25 ° C and a mild climate with few hours of sun exposure . However, in hot areas, indirect light is indicated. About irrigation, it needs to be always irrigated, but without exaggeration so as not to spread fungi. It is essential to stop irrigation two weeks before harvesting.

Large producers use certified potato seeds. These come from areas with no incidence of pests, almost always in harsh winter places. For home use, use whole potatoes and plant them after they have 2 cm sprouts, for that, store them in a lighted place. Harvesting is done between 75 to 180 days or 100 to 150 days after cultivation.


Potatoes are known by many names around the world. In Chile, it is called Poni ; in Colombia, it is Iomy; in Spain, he is Pope ; in Italy it is Patata and in Ireland it is Irish Potato or White Potato . The food also has an extensive range of species and colors. In addition to the English potato, it is estimated that there are more than 5,000 potato varieties. Learn the difference of some of them:

  1. English potato

Sources of vitamins B and C and carbohydrates. It has a high glycemic index, meaning it is processed faster and increases insulin and glucose levels. It makes you hungry in no time. However, consumption requires great care. It can be consumed fried, roasted, cooked and in the form of purees and hidden.

  1. asterix potato

It has a thick pink skin. Rich in vitamin C and fiber. It can be fried and used to prepare gnocchi and puree.

Did you know that fried asterix potato is delicious? To learn more specifics about this food, check out the in-depth text talking only about the asterix potato .

  1. Sweet potato

It is long and its bark is pink or purplish. It has a white core and the purple sweet potato has the core of this color. It is widely consumed by healthy eating enthusiasts, especially those who work out. Sweet potatoes have vitamins A, complex B and C, fiber and carbohydrates. It can be cooked or roasted and as a base in purees and coxinhas.

Do you like mashed sweet potatoes ? Did you know that sweet potato is a versatile food, used to prepare various dishes, savory or sweet? To find out more information about sweet potato , access the specific article about this food, written by our team with all the care and care for our readers.

  1. Baraka potato

It doesn’t make a good impression at first sight! Its bark is yellowish and soiled with dirt, the hands get dirty when you touch them. It’s great for frying, cooking, making gnocchi and soup.

  1. Agate Potato

According to the Brazilian Potato Association (ABBA), agate potatoes correspond to 70% of Brazilian production. It has a very smooth and shiny skin, being considered a “photogenic potato). It is perfect for soups, salads, mayonnaise, boiled or roasted, as it is low in starch.

  1. baroness potato

Better known as manioc, it is long, thin and has a yellow rind. It has a sticky and slightly sweet texture Baroa potato has vitamins A, B and C, phosphorus and anti-inflammatory action. It should be consumed cooked, in purees and especially in creams.

Have you ever tasted a delicious mashed potato-baroa ? What about the soup and broth of this food? get to know this food better by reading the specific text about baroa potatoes that we made especially for our readers.

  1. Yacon potato

You may have seen and confused yourself with sweet potatoes. The difference is that the yacon potato tastes sweeter and the flesh is white or orange. It is rich in protein and fiber, but its greatest virtue is that it helps to control diabetes. The indication is to eat it raw, but it can also be cooked and used in bread dough.


First, it is necessary to explain the differences between vegetables, greens, vegetables and tubers.

  • Vegetable: any salted fruit, which develops on the ground, in the case of beets, carrots, pumpkin and onion;
  • Vegetable: group that includes foods where the leaves, flowers, stalks or buds are edible, such as lettuce, chard, broccoli, kale, endive, spinach, arugula and parsley;
  • Vegetables: vegetables with leaves and flowers, such as broccoli, cauliflower and cabbage;
  • Tuber: the thickest part of the stem that develops underground, in the case of potatoes, yams, yams and cassava.

So the potato is not a vegetable, but a tuber. Another feature of this group is that the nutrients are in the stem.


Remember that the English who came to Brazil to build railroads demanded potatoes on the menu? That’s because it has carbohydrates, components that give energy. In addition, the tuber is a source of fiber, iron, calcium, magnesium, manganese, zinc, potassium, in addition to vitamins of the B, C, E and K complex. Even with so many nutrients, it causes glucose and insulin spikes. People intending to lose weight also need to be careful, because every 100 grams has 80 calories. Know the benefits of potatoes when consumed in moderation.

  1. strengthens the bones

That’s because potatoes have magnesium, a nutrient that facilitates calcium absorption. With this, the bone structure is protected, so that problems such as rheumatism become more difficult to happen.

  1. Helps prevent and fight anemia

Iron and vitamin B6 are nutrients that balance red blood cell levels. Anemic people usually have this condition.

  1. good for the digestive system

As an antioxidant, vitamin C removes toxins. Vitamin B and potassium, in turn, are nutrients that act against inflammation. With this combination, the digestive system works better.

  1. protect the heart

As long as consumed sparingly. Vitamin B6 lowers levels of homocysteine, an inflammatory component associated with heart disease. Lutein and zeaxanthin help to lower bad cholesterol. The potato does kukoamines agents which balance the blood pressure.

  1. maintains brain health

B-complex vitamins and carbohydrates help keep the brain active. Glucose has a mission to balance oxygen levels. Vitamin B6 is related to the production of dopamine and serotonin. The wellness neurotransmitters. This same nutrient is also linked to the production of adrenaline, hormone and neurotransmitter associated with relaxation.


The price of the English potato has already been soaring. Today, it varies between R$2.00/kilo and R$5.00/kilo. It is worth having at home, due to its versatility in preparation. Storage can be at room temperature for up to 2 weeks. Check out some potato recipes to include in your menu:



  • 1 kg of peeled potatoes;
  • ½ cup of chopped parsley tea.

cream ingredients

  • ½ cup of cream cheese;
  • 1 can of heavy cream;
  • ½ cup of milk;
  • 50 grams of chopped bacon;
  • 1 teaspoon of oregano;
  • 1 coffee spoon of salt;
  • 3 tablespoons of margarine.

Topping ingredients

  • 100 grams of mozzarella;
  • Grated cheese.

Preparation mode

Cut the potato into slices and cook it enough to soften it a little. Put the cream ingredients in a container and mix well. Microwave them for 40 seconds to melt the margarine. Butter a deep baking dish and intersperse potato and cream layers. Add the mozzarella and sprinkle with grated cheese. Bake and bake for 30 minutes.



  • 3 large potatoes;
  • 1 tablespoon of rosemary;
  • 1 tablespoon of oil;
  • 1 tablespoon of butter or margarine.

Preparation mode

Peel, wash the potatoes and cut them into strips neither too thick nor too thin. Cook with water and salt until al dente . Drain the water and fry in a skillet with oil and butter. Add the rosemary when they are golden. Serve immediately.



  • 4 large potatoes;
  • 1 small chopped onion;
  • 1 tablespoon chopped parsley;
  • 2 tablespoons of extra virgin olive oil;
  • ½ cup of tomato sauce;
  • 400 grams of ground beef;
  • 4 tablespoons of straw potatoes;
  • 1 cup of mozzarella tea grated on the thick part of the grater;
  • ½ can of whey-free cream;
  • Salt and black pepper to taste.

Preparation mode

Allow the oven to preheat to 200 ° C. Wash and cook the unpeeled potatoes, but do not let them soften. Put oil in a pan, let it heat up and saute the ground beef. Add salt, pepper and tomato sauce and cook for 5 minutes. Turn off the heat, add the cream and stir. Cut the potatoes in half, add the cream, mozzarella, potato chips and sprinkle with parsley. Bake and leave for 10 minutes.

The English potato is surprising for its origin. Its nutritional value also calls the attention of those who imagined that it is just bad for you. But to enjoy the benefits, moderation is needed. Consume this tuber carefully and maintain healthy habits.

Did you know the origin of the potato? Follow the site and discover other curiosities about tubers, vegetables, vegetables and fruits.

Related articles:

Benefits and Properties of Sweet Potatoes

Benefits and Properties of Potato Baroa

Benefits and Properties of Agate Potatoes

Benefits and Properties of Potato Yacon

Benefits and Properties of Baraka Potato

Benefits and Properties of Asterix Potato

Benefits and Properties of Carrot

Benefits and Properties of Corn

Benefits and Properties of Onion

Benefits and Properties of Lemon

Benefits and Properties of Banana

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Robert Asprin, APD is a non-dieting Accredited Practicing Dietitian passionate about inspiring positive changes in eating and lifestyle behaviors to help improve health while nurturing relationships with food and body.

Robert Asprin

Robert Asprin, APD is a non-dieting Accredited Practicing Dietitian passionate about inspiring positive changes in eating and lifestyle behaviors to help improve health while nurturing relationships with food and body.

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