Potatoes are a root vegetable that’s very versatile. It’s part of most cuisines around the world, even though many people still wonder if they’re actually good for you or not.
There’s no denying that potatoes do contain some important nutrients, but are they actually as nutritious as we might think?
For example, if you’re looking to add a specific nutrient to your diet, such as phosphorus, will eating potatoes help you do that? Are potatoes high in phosphorus?
Are potatoes high in phosphorus?
Potatoes are a good source of phosphorus as long as they’re cooked with their skin. This is because, just like other vegetables and fruits, most nutrients are found right underneath the skin. So, peeling them strips them of essential vitamins and minerals.
What’s more, potatoes are also high in various other plant compounds that can contribute to good health. As a result, eating them in moderation is really good for you.
How much phosphorus is in potatoes?
How much phosphorus is in a potato depends on how you prepare it. The best way to cook your potatoes is by baking them, as it preserves most vitamins and minerals.
It’s also important not to peel them if you want to get as much phosphorus as possible. This is because a medium-sized baked potato that has been peeled contains around 78 mg of phosphorus, whereas an unpeeled baked potato contains 121 mg of phosphorus.
This is because most nutrients, such as phosphorus, are found right underneath or in the skin, so it’s important to eat it too.
Another common variety is red potatoes. One medium-sized baked red potato contains 125 mg of phosphorus.
It’s slightly higher in phosphorus than regular potatoes, but aside from phosphorus, it contains almost the same amount of other nutrients as regular potatoes.
So, you can alternate between the two without losing any crucial vitamins or minerals.
It’s also low in calories, so you can freely snack on them without worrying about weight gain. Potato skin is also higher in antioxidants than the flesh, so eating it may help prevent various health conditions.
Are potatoes healthy?
Even though potatoes might seem caloric, they actually contain good carbohydrates. For example, they provide you with resistant starch, which is not digested by your body.
Instead, it passes through your digestive system and feeds the ‘good’ gut bacteria in your stomach.
Starch can also help food pass through your stomach and intestines, thus improving digestion and controlling your blood sugar levels.
Potatoes are also high in various vitamins, especially vitamin B6. This micronutrient has loads of health benefits, including mood improvement, reduced nausea, and anemia prevention.
A diet sufficient in vitamin B6 may also promote brain health and lower your risk of cognitive disorders, including Alzheimer’s disease.
In some people, foods high in this vitamin, as well as supplements, can help reduce the symptoms of depression, but more studies need to be performed to show a concrete link.
In addition, potatoes are a great source of antioxidants that help flush out harmful free radicals from your body, preventing oxidative damage and stress to your cells.
Antioxidants can also prevent certain types of chronic conditions, including heart disease, diabetes, and cancer.
While all potatoes contain antioxidants, studies found that colored potatoes (such as red) are the most effective at neutralizing free radicals, preventing chronic diseases, and reducing inflammation.
Potatoes are also considered to be one of the most filling foods in the world. This means that including potatoes prepared in a healthy way in your diet can help you feel fuller after eating, preventing overeating.
In turn, this can help you lose or maintain a healthy weight. Again, if you consume potatoes with their skin on, you’re also getting more fiber, which moves through your digestive system slower, promoting fullness and reducing the feeling of hunger.
Can you take in too much phosphorus from potatoes?
Potatoes are a good source of phosphorus, but even a large baked potato with skin provides you with 20% of your daily recommended need for phosphorus.
Most people don’t eat more than one large potato a day, as it’s relatively big.
So, as long as you follow an otherwise healthy, balanced diet, you shouldn’t worry about taking in too much phosphorus from potatoes.
Are potato chips high in phosphorus?
A one-ounce serving of plain potato chips contains 35 mg of phosphorus, which isn’t a lot. Potato chips are also rather unhealthy as they contain a lot of sodium and very few minerals and vitamins.
They’re also high in calories from fat, which makes them very likely to cause weight gain. To lower their fat content, try oven-baking them instead of deep-frying and use real potatoes as opposed to store-bought ready fries.
Even when you do that, though, make sure to carefully size your portions to avoid overeating.
Are French fries high in phosphorus?
A serving of ten French fries contains 71.8 mg of phosphorus. While this might seem like a decent amount, remember that French fried potatoes are very high in salt and fat, which means that they can lead to high blood pressure and weight gain.
What’s more, most people consume way more than ten French fries in one sitting, so it’s very easy to overdo. So, when you’re eating French fries, make sure to divide the portion carefully to know exactly how much you’re eating.
Conclusion: Are potatoes high in phosphorus?
Potatoes are a great source of phosphorus, helping you reach your daily recommended need for this important mineral. On top of that, they’re high in several important vitamins and minerals.
Potatoes also contain powerful plant compounds that can help fight off diseases, making them a great addition to your diet.
So, as long as you cook them in a healthy way and consume them in moderation, you have nothing to worry about eating potatoes.