Potato and vitamines – B12, C

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Potato is a fantastic food, low in calorie and nutritious very valuable. Irish example shows that on the potato, in an emergency, you can survive. In the past, poor Irish was fed mainly with him and other foods are eaten rarely and in small quantities. In the 19th century potato became inedible due to infectious diseases, it is estimated that almost two million people emigrated from Ireland, and estimates of the number of dead range from 750,000 to two million.

Today science knows why the Irish managed to survive and remain healthy despite of so monotonous diet: potato contains a lot of vitamin C, vitamin B12, potassium, niacin, folate, pantothenic acid, thiamine, magnesium, phosphorus, manganese and calcium – one meal makes from 10 to 25 percent of the daily requirement for these substances, so it is quite clear that meet the daily requirements for these substances if we only ate potatoes or if we eat at a day more than 2kg.
Nutritional characteristics


• Potato is one of the most nutrient-rich plants in the world
• potato has fewer calories than bread, rice and pasta
• potato contains more potassium than bananas
• potato contains more iron usable than any other vegetable
• potato contains complex carbohydrates and healthy fiber
• Potatoes are a good source of B vitamins, magnesium, phosphorus and niacin
• potato contains no fat and cholesterol
• Several potatoes cover the daily required amount of vitamin C.


Potatoes are not fattening
People who are over 6 weeks of daily consumed 7-9 potatoes are losing weight.
This is explained by the fact that potato causes a feeling of satiety, and contains relatively few calories. (One potato on average contains 100-120 calories – 2.5 times less than the bread).
But if you consume daily french fries or potato chips will definitely gain weight because these foods contain a lot of calories because of the large proportion of fat.


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