Vegetarian loves to eat potatoes since it is easily harvested in the country. A 100 grams boiled potato has only 62 calories and 900 mg of potassium, which is higher than a banana. We need 20% or 900 mg of potassium daily. Intake of potassium is important, it will help us grow, renew our body cells and balance the fluids in the body. The carbohydrate content of potatoes supplies more energy in a day. It is also rich in vitamin B6, 1.7 g protein, 34 milligrams (mg) calcium, 44 mg phosphorus and 24 mg vitamin C. Vitamins C and B6 are vital to prevent blood clotting, to heal the wounds fast, to protect the immune system, to normalize the nervous system and to easily convert food to energy.
Potatoes are starchy so the kidneys will not work hard for it. Food and Nutrition Research Institute (FNRI) of the Department of Science and Technology (DOST) proved that potato and bread have equal energy value. Choose potatoes that are smooth, shallow-eyed and with clear skin. Do not buy large potatoes it may have a rotten part. Store potatoes in a cool and dry location, sunlight will turn its skin to green which will result to bitter taste. FNRI had directed to wash the potatoes thoroughly. Cook unpeeled potatoes because we can gain more nutrients below its skin. [via pia.gov.ph]