A medium potato (150g) packs essential nutrients while being naturally fat-free and cholesterol-free, making it a nutritious addition to any diet.

Rich in vitamin C (30% of daily needs), potatoes contain more potassium than bananas and provide vital B6 for brain health. They're also a good source of magnesium, supporting muscle and nerve function.

Complex carbohydrates in potatoes provide sustained energy release, making them ideal for athletes and active individuals. The fiber content, especially in potato skin, promotes digestive health and helps maintain healthy gut bacteria.

Despite misconceptions about their carbohydrate content, potatoes offer healthy complex carbs when prepared properly through boiling, baking, or roasting. Their nutritional value is compromised mainly through processing into chips or fries.

Potatoes contain antioxidants like flavonoids, carotenoids, and phenolic acids, which help fight chronic diseases. Colored varieties, such as purple and red potatoes, are particularly rich in anthocyanins with anti-inflammatory properties.

Their versatility makes them suitable for various dietary needs:

• Vegetarian/vegan friendly
• Gluten-free
• Low-fat when prepared healthily
• Compatible with most dietary patterns

Key nutrients in a medium potato (150g):

• Complex carbohydrates for sustained energy
• High potassium content
• Vitamin C for immunity
• B6 for brain function
• Dietary fiber (especially in skin)
• Magnesium
• Antioxidants

For maximum health benefits, choose baked, boiled, or roasted preparation methods over fried options, and consider keeping the skin on for added fiber and nutrients.

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