Health Benefits of Potato (Aloo)

About Potato/Aloo

The potato or aloo is very healthy, starchy and edible tuberous root vegetable cultivated once a year in many regions of the world. It is one of the largest used vegetable of the world, belongs to the Solanaceae family. Historically, potatoes are being cultivated since thousands of (7,000 to 10,000) years ago with more than thousands varieties.

China is the largest producer of the potatoes all over the world. One third of the total production of worldwide potatoes is produced by the India and China. It is a very comfortable food can be used and eaten in many ways like mashed, roasted, baked or etc.

Benefits of Potato/Aloo

Potatoes are very healthy food as they are packed with nutrients nourishing the human body. They have variety of amazing nutritional health benefits. It is a food liked by almost all the people because of its taste and health nourishing properties. Some of the nutritional health benefits of the potatoes are mentioned below:

Potato

Benefits of Potato for Heart

Regulates Heart Functioning

• It contains soluble dietary fibers which help in regulating the heart functioning by lowering down the bad cholesterol in the blood.

Prevents from Hypertension

• It contains a special compound called kukoamine which has blood pressure lowering property thus helps in preventing from the hypertension.

Controls Normal Blood Pressure

• It contains low sodium and high potassium level which helps in controlling normal blood pressure.

Benefits of Potato for Digestive System

Manages Digestive Functioning

• It contains insoluble dietary fibers which help in managing the digestive functioning.

Keeps Stomach Full

• It makes the stomach full for longer thus aids in the weight management.

Source of Phytochemicals

• It contains variety of phytochemicals including flavanoids which have their own health nourishing effects.

Relieves Constipation and Hemorrhoid

• Eating boiled or steamed potato provides relief from the constipation and hemorrhoids by promoting the stool passage soft and hydrated.

Benefits of Potato for Skin

Nourishes Skin

• It is the rich source of various types of vitamins (vitamin A, B, C, E, K and etc) thus provides best nourishment to the skin.

Makes Skin Healthy and Glowing

• Vitamin C found in it helps in preventing from cellular damage, assists in the collagen production and iron absorption thus makes the skin healthy and glowing.

Good Face Pack

• It acts as a good face pack if the mixture of crushed potato pulp and honey is applied to the face skin.

Cures Skin Problems

• It helps in curing pimples, black spots, acne and etc skin problems.

Relieves Pain of Burned Skin

• It provides instant relief from the pain of burned skin if potato pulp is applied to the affected areas as well as promotes faster healing.

Other Health Benefits of Potato

Prevents Ageing

• It contains lots of phytonutrients compounds having antioxidant properties such as carotenoids, caffeic acid, flavonoids, patatin and etc which have ability to protect against free radicals and ageing.

Contains Vitamin B6

• It contains vitamin B6 which is mostly required by the body for the synthesis of proteins and nucleic acids.

Enhances Wound Healing

• It enhances the wound healing process and keeps teeth and gums healthy.

Boosts Immunity

• It boosts up the immune system of the body thus prevents from various infections.

Enhances Athletic Performance

• It helps in enhancing the athletic performance as vitamin B6 found in it helps in breaking down the glycogen molecules stored in the cells and liver into sugar.

Relieves Pain and Inflammation

• It provides relief from the pain and inflammations of the rheumatism as it is good source of the calcium and magnesium.

Makes Bones Strong

• It is a root vegetable having all the essential minerals which helps in making bones strong and promotes proper functioning of nerves and muscles.

Reduces Risk of Kidney Stones

• It reduces the risk of kidney stones formation as it is the rich source of magnesium which prevents from the unnecessary accumulation of the calcium in kidney.

Prevents Anemia

• It is an excellent source of iron and folate which are required by the body for red blood cells production thus it prevents from the anemia.

Benefits of Potato for Brain and Nervous System

Nourishes Neurological Cells

• It contains vitamin B6 which helps in maintaining the nervous system functioning by nourishing the neurological cells.

Rich Source of Vitamin B6

• Vitamin B6 is required by the body to produce neurotransmitter to transmit messages all over the body through nerves.

Prevents Brain Disorders

• It helps in preventing from the brain disorders like depression, sleep disorders during night, and etc.

Relaxes Body and Mind

• It enhances the secretion of adrenaline hormones which relaxes the body and mind thus prevents from the stress.

Benefits of Potato for Cancer Prevention

Eliminates Toxic Substances

• Vitamin B6 found in it performs great role in the methylation thus prevents from various cancer by promoting elimination of the toxic substances from the body.

Benefits of Potato for Weight Gain

Energizes Body

• It is very energetic food full of high amount of carbohydrates and very little protein which makes it an ideal diet for the weak and lean people to put on the weight immediately.

Fulfills High Energy Needs

• High amount of vitamins B and C found in it helps in the proper absorption of carbohydrates. It aids as a main diet of the sumo wrestlers and other athletes to fulfill their high energy needs.

Benefits of Potato Juice

Treats Gastrointestinal Disorders

• Drinking half glass of raw potato juice helps in treating gastritis, gastric ulcer, colitis, intestinal ulcers as it has anti-acid and wound healing properties.

Relieves Pain and Inflammation

• It acts as a wonderful anti-inflammatory agent thus provides relief from the joint pain, back pain and inflammations in arthritis.

Alkalizes Whole Body

• It is very alkaline in the nature which alkalizes the whole body thus prevents from cardiovascular diseases and cancer.

Flushes out Uric Acid

• It is a wonderful treatment for the gout as it promotes flushing out of the uric acid from the body.

Lowers Down Cholesterol Level

• It helps in improving the overall body health by lowering down the cholesterol level.

Flushes out Toxin

• It is a very good and inexpensive detoxifying agent flushes out the toxin from liver and gallbladder.

Beauty Benefits/Benefits of Potato Juice for Face Skin and Hair

Treats Eczema and Acne

• It is a good home remedy to treat eczema and acne problems thus clears out the skin in less time.

Keeps Skin Healthy and Soft

• Applying cold potato juice on the skin provides help in treating blemishes, sun burn, wrinkles and gives skin a healthy glow and softness.

Removes Dark Circles

• It removes dark circles under eyes if applied with cotton balls.
• Rub a cotton ball dipped in the juice to get rid of a tired face and eyes.

Lightens Skin Color

• Applying potato juice with some drops of lemon juice to the skin lightens the skin color naturally.

Makes Skin Flawless and Wrinkles Free

• Applying the mixture of potato juice, multani mitti and lemon juice to the skin gives flawless and wrinkled free skin.

Prevents from Anti-Aging

• Applying the mixture of potato juice and curd prevents from anti-aging by fully hydrating the skin and reducing the fine lines.

Cures Eye Puffiness

• Applying the mixture of cucumber juice and potato juice to the face lightens the skin tone and cures eye puffiness.

Remedy to Dry Skin

• It is very good home remedy for the dry skin problem not responding to any lotion or cream. Drinking a glass of potato juice on daily basis protects skin from the harmful toxins.

Promotes Hair Growth

• Applying potato juice to the hair as a mask promotes faster hair growth.

Makes Hair Silky and Smooth

• Applying the mixture of potato juice, an egg white and honey to the hair for 2 hours the then wash with any mild shampoo makes the hair silky, smooth, black and long.

Prevents Hair Greying

• It is a very good home remedy to get prevented from the grey hair. Washing the hair after using shampoo with cool boiled water of potato peeling provides the hair natural black color.

Prevents Hair Loss

• Applying the hair mask of potato juice, honey and aloevera juice to the hair roots and scalp for 2 hours and then wash with any mild shampoo prevents from the hair loss.

Nutritional Benefits of Raw Potato/Aloo per 100 g

(Source: USDA Nutrient Database)

Energy: 70 Kcal

Carbohydrates  17.47 g

Starch: 15.44 g

Dietary Fibers: 2.5 g

Water: 75 g

Protein: 1.89 g

Total Fat: 0.10 g

Saturated fatty acids: 0.03 g

Polyunsaturated fatty acids: 0.04 g

Vitamins

Thiamin: 0.081 mg

Riboflavin: 0.038 mg

Niacin: 1.149 mg

Pantothenic acid: 0.279 mg

Pyridoxine: 0.239 mg

Folates: 18 mcg

Vitamin A: 7 IU

Vitamin C: 11.4 mg

Vitamin K: 2.9 mcg

Vitamin E: 0.01 mg

Electrolytes

Sodium: 6 mg

Potassium: 455 mg

Minerals

Calcium: 10 mg

Iron: 0.73 mg

Magnesium: 22mg

Manganese: 0.141mg

Phosphorus: 61 mg

Zinc: 0.33 mg

Copper: 0.11 mg

Selenium: 0.3 μg

Phyto-nutrients

Beta-carotene: 4 mcg

Lutein-zeaxanthin: 21 mcg

How to Enjoy Potato

Potato can be enjoyed in many ways as it is used in many cuisines all around the world. According to the health point of view, it is best to eat potato with its whole skin as it is concentrated source of the healthy nutrients including dietary fibers. It is enjoyed as a boiled, fried, baked, cooked vegetable in combination with other vegetables, aloo bhujiya, steamed, diced potato, mashed potatoes with milk, yogurt or butter, potato filling, aloo curry, aloo paneer, french-fried potatoes, aloo chips, soup, roasted, sliced, pancakes and etc.

How to Select and Store Potato

Always buy fresh, firm, solid, smooth, bright colored, well shaped potatoes from the market. Avoid buying bad smelling, wrinkled, spotted, bruised, sprouted, greenish, cut and etc. It can be stored for long time if placed in the dark, cool, dry and safe place. Store it away from the direct sun light, heat and moisture to avoid early decay.

Disadvantages, Side Effects and Precautions of Potato

• Be careful of the potato purchasing from the market as they may be organically produced and cause some serious health issues because of the availability of the organic pesticides residues on the potato skin. Harmful chemicals found in the pesticides may affect the functioning of major organs like liver, nervous system, kidney and etc.
• Eating processed and fried foods of potatoes (potato chips, aloo pakode, french fries and etc) should be avoided as they contain a harmful compound called acrylamide which lead to the serious health disorders.
• Eating potatoes more than the daily requirement should be avoided as they contain some other toxic substances such as solanine, alkaloids and etc which cause variety of health problems such as weakness, nausea, headache, diarrhea, stomach cramps, dizziness muscle cramps, memory loss, loss of concentration, and even coma.
• Sometimes potato juice may cause diarrhea in some people so it should be taken care of before drinking. It should also be avoided drinking potato juice if the stomach is upset.

How Much Potato to Eat

As it has been mentioned in this article that potato has some health benefits as well as some disadvantages and side effects thus it is very clear that eating potatoes need some precautions to make a healthy balance. Daily requirement of the potato depends on the age and health conditions of the person. However, regular and normal eating on daily basis is not harmful.

Health Benefits of Chikoo (Sapodilla) Fruit and Juice

About Chikoo (Chickoo or Sapodilla Fruit)

Generally, Chikoo is known by the people as chikoo. Most of the people are not familiar by the name of chikoo as “Sapota”. Chikoo is very yummy, sweet, delicate and calorie loaded fruit belongs to the category of mango, banana or jack. Chikoo is also famous as Noseberry, Mudapples, Sapodilla plum and Chickoo Sapota.

Sapodilla is easily available in many countries like Central America, Southern Mexico, the Caribbean, Vietnam, Pakistan, Sri Lanka, Thailand, Bangladesh, Maldives, Indonesia, Belize and India. When it is unripe it has very hard surface and white pulp because of the high latex content. Its latex content gradually lessens as it ripens. It contains simple sugars such as the fructose and sucrose which are the source of energy in it. It grows in hot climate and takes around 5 to 8 years to get mature. Chikoo tree yields chikoo fruit two times a year.

This brown colored fruit contain 2 to 5 black and shiny seeds in the middle portion. It promotes good health when eaten with skin. It can also be taken as milkshakes, juice or ice creams. Somewhere it is used to make syrup for medicinal purpose.

Earlier I was not used of eating chikoo, but when I know its nutritional benefits, immediately I started eating chikoo in its seasons and felt its all beneficial aspects on my own.

Benefits of Chikoo/Sapodilla

I have mentioned below almost all the possible health benefits of the chikoo fruit for you:

Improves Eye Vision in Old Age

• Chikoo fruit is very beneficial to your eyes as it is the good source of Vitamin A which naturally aids in improving your eye vision even in the old ages.

Energizes the Body

• It revitalizes the body through its high energy content like fructose and sucrose which supply instant energy.

Provides Relief from Inflammation

• Chikoo fruit is very effective anti inflammatory agent because of its high tannins content.

Improves Digestive Tract Health

• It helps in improving the health of digestive tract by preventing variety of inflammations like esophagitis, irritable bowel syndrome, enteritis and gastritis.

Prevents from Cancer

• Sapodilla is very good source of antioxidants, dietary fibers and nutrients (Vitamins A and B) which helps in preventing certain types of cancers (lung cancer, oral cavity cancer and etc) in the body by binding the carcinogens. Its vitamins contents maintain the health of mucus linings in the body and so the skin texture.

Strengthens Bone

• Chikoo makes your bones healthy and powerful as it contains minerals like calcium, phosphorus, iron and etc required to maintain the bone endurance.

Provides Relief from Constipation

• Chikoo fruit is dietary fibers (works as laxative) rich fruit thus aids in relieving constipation. It nourishes the colon’s membrane by making it resistant to the infections.

Stops Blood Loss from Piles

• Chikoo fruit has haemostatic property means assists in stopping blood loss during piles or other injuries.

Provides Relief from Insect Bite

• The paste of its seeds can be applied on the areas of insect bites to get instant relief.

Prevents from Bacterial Infection

• It also has the anti-parasitic, anti viral and anti bacterial property as it has the polyphenolic antioxidants which prevent the bacteria to grow or enter into the human body.

Destroys Free Radicals and Boosts Immune System

• Chikoo is rich in Vitamin C which rejuvenates the body by destroying free radicals and boosting the immunity.

Regularize Functioning of Digestive System

• The other content like potassium, folate, iron, niacin and pantothenic acid assist in appropriate working of digestive system.

Effective in Diarrhoea

• Chikoo fruit works as a great anti diarrheal home remedy because of its purgative property. It also provides relief from the piles and dysentery.

Improves Mental Health and Keeps Stress Free

• Chikoo plays a great role in improving the mental health because of being an effective sedative. It calms down the nerves and ease stress. It is proved as the most beneficial fruit for the person suffering from the depression, insomnia or anxiety.

Provides Relief from Respiratory Tract Disorders

• Eating chikoo helps to get relief from the severe cold and chronic cough by eliminating the phlegm and mucus from nasal and respiratory tract.

Removes Bladder and Kidney Stones

• The seeds of the chikoo fruit work as a diuretic and helps in removing the bladder and kidney stones. It provides protection against other kidney diseases as well.

Promotes Weight Loss

• Eating chikoo regularly controls the gastric enzymes secretions and metabolism process and thus assists in weight loss and prevents obesity.

Removes Toxin from Body

• It works as a good detoxifying agent and diuretic which helps in eliminating the body waste materials through frequent urination.

Prevents Water Retention in Body

• It maintains the body water concentration thus prevents the occurrence of edemas (water retention) in the body.

Cures Tooth Cavities

• Sapodilla helps in curing the tooth cavities as its high latex content is used to fill the tooth cavities.

Regulates Blood Pressure

• The magnesium content of the chikoo makes the blood vessels healthy and potassium content helps in regulating the blood pressure and blood circulation.

Prevents from Anemia

• The folate and iron contents of it prevent the occurrence of anemia.

Prevents from Pulmonary Problems

• A paste prepared by mixing the chikoo flowers and chikoo fruits provides relief as well as prevents the pulmonary problems.

Relieves Muscle Spasm

• Chikoo fruit also works as an antispasmodic as it provides relief from pains and muscle spasms.

Benefits of Chikoo during Pregnancy

Energizes the Body

• It is considered as the high energetic fruit for the pregnant and lactating mother because of its high carbohydrates and nutrients contents.

Relieves from Pregnancy Symptoms

• It reduces the weakness in pregnant women by offering instant energy and provides relief from the pregnancy symptoms like nausea and dizziness.

Benefits of Chikoo for Hair

Keeps Hair Healthy

• Eating chikoo regularly provide all the essential nutrients required to maintain the healthy hair.

Nourishes the Hair Scalp

• The oil extracts from the chikoo seeds moisturizes and softens the hair by nourishing the scalp and relieving the skin irritation.

Treats Seborrheic Dermatitis

• It is also effective in treating the seborrheic dermatitis.

Removes Dandruff

• The paste of chikoo seeds and castor oil is applied on the scalp to get rid of the dandruff.

Benefits of Chikoo for Skin

Makes Skin Healthy

• Because of the high contents of minerals, vitamins and antioxidants of chikoo, it makes the skin healthy and glowing by maintaining the natural texture and complexion of the skin.

Moisturizes the Skin

• Its Vitamin E content moisturizes the skin and thus makes beautiful.

Fights with Early Ageing

• The antioxidants property of chikoo works against the early ageing by fighting with the wrinkles and free radicals (which enhances the ageing process).

Makes Skin Smooth

• The seed kernel oil of chikoo works as the best skin ointment.

Removes Skin Warts

• The milky juice of chikoo plant is very effective in removing the skin warts and fungal growth.

Benefits of Chikoo Milkshake

• As chikoo milkshake is prepared by mixing with milk, it has increased its energy, vitamins and minerals levels. It is very tasty and delicious shake when prepared using appropriate amount of both.

Benefits of Chikoo Juice

• Chikoo juice is also very energetic and full of all the nutrients provides instant energy by fighting fatigue and weakness.

Benefits of Chikoo for Infants/Babies/Kids

It can be given to the new age group kids, infants and babies and can be started from 6 to 8 months of age. Some of the benefits for kids are:

Improves Physical and Mental Growth

• It is the good source of vitamins which is very necessary for the infants and toddlers for their physical and mental growth.
• It boosts the immune system, proper eyesight, brain development, lipid metabolism, increase hemoglobin level, proper cell division and helps in carrying out many other activities.

Promote Bone Growth

• It is the good source of minerals like iron, folates, calcium, magnesium, potassium, zinc, copper, phosphorous, selenium and etc which are very essential for facilitating various body functions including proper bone growth.

Prevents from Free Radicals

• It supplies them lots of antioxidants to fight with the free radicals of metabolism.

Prevents from Infection

• It has antimicrobial property thus prevents from many infections.

Prevents from Digestive Problems

• It is very useful in curing their diarrhea and dysentery problems.

Prevents from Respiratory Problems

• It also helps in curing common cough and cold and provides relief from the congestion.

Nutritional Benefits of Chikoo/Sapodilla per 100 g

(Source: USDA Nutrient Database)

Energy: 83 Kcal

Fat: 1.10 g

Carbohydrates: 19.9 g

Protein: 0.44 g

Dietary Fiber: 5.3 g

Vitamins:

Folates: 14 mcg

Vitamin A: 60 IU

Vitamin C: 14.7 mg

B Group Vitamins:

Niacin (B3): 0.200 mg

Pantothenic acid (B5): 0.252 mg

Pyridoxine (B6): 0.037 mg

Riboflavin (B2): 0.020 mg

Thiamin (B1): 0.058 mg

Electrolytes:

Sodium: 12 mg

Potassium: 193 mg

Minerals:

Calcium: 21 mg

Copper: 0.086 mg

Iron: 0.80 mg

Magnesium: 12 mg

Phosphorous: 12 mg

Selenium: 0.6 mcg

Zinc: 0.10 mg

Lipids:

Saturated fatty acids: 0.33 g

Monounsaturated fatty acids: 0.89 g

Polyunsaturated fatty acids: 0.02 g

How to Ripen the Raw Chikoo

• Raw chikoo can be easily ripened by putting raw chikoo in the bag of rice which makes it ripe in just two days.

How to Eat Chikoo

• It can be eaten by peeling out the skin and removing the seeds.
• But it is healthiest when eating with skin. To remove the seeds easily, open the chikoo longitudinally and bisects.

Selection and Storage of Chikoo

Chikoo is easily available in the market in almost all the seasons. Select fresh, smooth skin, brown color, soft and well shaped chikoo from the market. Avoid buying wrinkled skin, spotted, bruised, hard, deformed or leaking chikoo from the market as they can be infected and cannot be stored for some days. You can also check the ripening of the fruit by gently pressing thumb on it.

It can be stored for some days at room temperature at home by keeping in the cool, dry and clean place. It can also be stored in the refrigerator at very low temperature for week long. However, it is good to consume within 3 to 4 days of buying.

Disadvantages, Side Effects and Precautions of Chikoo

Chikoo has lots of health benefits as it is the good source of health nutrients. However, over eating of it may lead to the seriousness to the health. Some of the disadvantages, side effects and precautions of chikoo are mentioned below:

• Eating raw chikoo may cause some problems like mouth irritation, itching in the throat, problems in breathing and ulcer in the mouth as it contains sour chemicals like latex and tannins.
• It is high in calories which may add some extra weight to the body if eaten more than the requirement.
• Overeating of it may cause abdominal discomfort and abdominal pain.

How Many Chikoo to Eat a Day

Eating chikoo within limit is very necessary to have good health and to be prevented from the symptoms of overeating. It is the good source of healthy nutrients, the requirements of which varies from person to person depending on the weight, age, sex and health status. However, 100 to 120 g of chikoo can be eaten a day to be really blessed with its nutrients. It is good to consult your doctor to know its daily limit according to your health status and body requirements of the nutrients.