Potatoes have become indispensable as a tasty and nutritious staple food and ingredient in numerous dishes. The inexpensive tubers can be easily grown and also serve as animal feed and raw material for industrial use. On average, every German eats around 60 kilograms of potatoes every year.
What you should know about potatoes
The low-calorie potato contains important minerals and vitamins, as well as a complete amino acid profile, starch and carotenoids (plant pigments with antioxidant effects). As a crop, the potato belongs to the nightshade family. Worldwide, approximately 400,000 tons are harvested each year. Potato tubers develop just below the surface in the soil. The herbaceous, green potato plant with short-stalked leaves can grow up to one meter high. Seedy berry fruits develop in the flowers. The green parts of the potato plant are poisonous. They contain alkaloids (nitrogenous, poisonous plant constituents). The edible tuber was brought to Europe by sea from South America in the 16th century. The first potatoes were shipped to mainland Europe from the Canary Islands. The first German potato cultivation is said to have taken place around the year 1650. In the meantime, a wide range of potato varieties is available on the market. The product range includes more than 5500 different varieties of table potatoes. Differences exist on the one hand in maturity and property groups. The potato harvest takes place from the end of May to mid-October. The harvest season is divided into very early, early, medium-early and medium-late to very late. A distinction is also made between food varieties and commercial varieties. Classification is usually possible on the basis of indications of tuber shape, skin and flesh color. The cooking type is indicated in the designation of the potato: “firm-cooking”, “predominantly firm-cooking” or “floury-cooking”. Firm-cooking potatoes are particularly suitable for the preparation of dishes. The potato skin does not burst open during cooking and the potato shows a firm structure as well as a smooth cut surface. Potatoes can be boiled, fried, roasted, grilled or steamed. They can be combined in many ways in dishes. Due to their high content of vitamins, minerals and trace elements as well as their high water content, potatoes are valuable, healthy food. The pleasant taste of potatoes varies depending on how they are prepared. Since it does not have a dominant flavor of its own, it can easily absorb other flavors of the food combination.
Importance for health
Potatoes have numerous valuable nutrients and provide a satiating feeling for a long time due to the fiber they contain. This reduces the feeling of hunger and especially the surprising cravings with their fatal effects. The suitability of potatoes for a balanced diet is also illustrated by their high water content and low fat content. In addition to important minerals and vitamins, the low-calorie nutrient supplier also contains a complete amino acid profile as well as starch and carotenoids (plant pigments with antioxidant effects). This provides the body with energy reserves and the antioxidants can reduce the risk of cancer. Also significant for health is the high content of the special protective vitamin C in potatoes. One serving of potatoes provides half of the daily requirement of vitamin C as well as the entire daily requirement of the mineral potassium. The study result of a Canadian research indicated that potatoes noticeably improve memory performance. According to various test results, potatoes are also said to have blood pressure lowering ingredients. This is said to affect the enzyme responsible for the formation of a certain hormone. This hormone is said to constrict blood vessels in the long term, thereby causing an increase in blood pressure. Overall, the body’s immune system is strengthened by the high nutrient content of potatoes and the metabolism is regulated.
Ingredients and nutritional values
| Nutritional information |
Amount per 100 gram |
| Calories 77 | Fat content 0.1 g |
| Cholesterol 0 mg |
Sodium 6 mg |
| Potassium 421 mg | Carbohydrates 17 g |
| Protein 2 g |
Vitamin C 19.7 mg |
Table potatoes contain essential vitamins. In addition to vitamin C, these include vitamins A, B1, B2, B3 (niacin), B5, B6, folic acid, E, K and pantothenic acid. Potatoes consist of 77 percent water and 14.8 percent carbohydrates starch, glucose, fructose and saccarose. The protein content is only 2 percent. However, it is of very high quality. The fat content is only 0.1 percent. Potatoes also contain 2.1 percent fiber and one percent minerals and trace elements. These include:
- Magnesium
- Sodium
- Potassium
- Selenium
- Calcium
- Iron
- Zinc
- Copper
- Manganese
- Phosphorus
- Chromium
Potatoes also have antioxidants. Green-colored potato parts contain toxic plant substances, mainly solanine.
Intolerances and allergies
Individual intolerance reactions are possible due to the consumption of potatoes. In this case, the immune system defends itself against an ingredient of the food, which may well be harmless. However, it is recognized by the immune system as a harmful substance. This leads to the defense reaction. Allergic reactions are also possible after eating raw potatoes. This phenomenon can occur in rare cases of cross-allergies. Eating potatoes in combination with hydrogenated fats and preservatives (chips) can cause adverse health effects. Those who eat potatoes raw risk at least unpleasant stomach discomfort.
Shopping and kitchen tips
Potatoes represent an inexpensive staple food that is available everywhere in Germany in supermarkets, fruit and vegetable stores, farms and weekend markets. If you want to store potatoes for a longer period of time, you should ask about their shelf life when you buy them. For longer cellaring, later varieties should be purchased. Popular varieties include “Laura” or “Pink Pine Cone.” Potatoes should look dry, clean and firm. They should have an earthy, but not musty, odor. Potatoes should also show an even color and be free of bruises. Also note whether labeling is proper and includes price, cooking type designation and fill quantity, and farm of origin. Dark, cool and dry rooms are good for storing potatoes. If possible, basement rooms should be used for this purpose. A beneficial air supply can be provided by a slatted frame or an air-permeable wooden crate. The ideal storage temperature is between 4 and 10 degrees Celsius. A warmer temperature stimulates the formation of germs. Rotten potatoes must be sorted out immediately. Fruits, especially apples, which develop gases during storage, should not be placed near potatoes.
Preparation tips
Before cooking, green parts must be cut out generously. In order to preserve the nutrients located immediately under the skin during cooking, cooking with the skin on is beneficial. The cooked potatoes should be removed from the cooking water as soon as possible, otherwise there is a risk of vitamin C loss. As an ingredient in various dishes, care should be taken to use the correct cooking type. Firm-cooking potatoes are particularly suitable for potato salads, gratins or fried potatoes, among other things. Primarily firm-cooking table potatoes are preferred for jacket potatoes, as their skin easily bursts open. Many delicious dishes are prepared with potatoes. Numerous recipe ideas are available for this. Combined with all kinds of meat and poultry, combined with delicate sauces or filled with delicious cottage cheese, potatoes are very popular. This also applies to potato gratins, fried potatoes and potato soups. The variety of delicate forms of preparation of inexpensive potatoes delight even gourmets.
