Potato vitamin C more than apple retain nutrition has three kinds of best practices

April 26, 2016

Source: People's Daily online - health times

Has been a staple food isn't fresh potatoes on the table, we all know that the potato nutrition is rich, but rarely mentioned at ordinary times the vitamin C content of potatoes, but it's vitamin C content is higher than apple. National secondary public nutritionists Liu Jiuping said that apple is 4 mg / 100 grams of vitamin C content, and potatoes is in commonly 10 ~ 25 mg / 100 grams. A literature says: scientific research personnel of potato were determined for different season, found that some new varieties of potatoes, vitamin C content is up to 54 mg / 100 grams.

From the point of view of cooking nutrition, potatoes best cooking way: steamed, baked, boiled. First of all, less nutrient loss; Second, avoid high temperature processing produce carcinogenic substances, at the same time, potatoes contain carbohydrates heat will be in the lowest level. The worst cook means is Fried, Fried, and high oil, high sugar, not only can make the loss of nutrients, heat doubled, and improper cooking is to increase production of harmful substances.

Vitamin C is water soluble vitamin, very afraid of hot, and peeled, cut, elutriation and stir-fry process will destroy it. But the potato is a little special, according to the data table of the Chinese food ingredients, steamed way can make the potato VC content increased by more than two times.

How to steamed or baked potato? Suggested that brought the whole peel potatoes clean, directly on the pot steamed put the oven or wrap with foil, not to skin, avoid potatoes have damaged, resulting in the loss of nutrition, ensure integrity. Steamed or baked after peeling eat directly. Potatoes contain a large number of resistant starch, cool will be "the life", after slow the digestion and absorption of starch in the intestinal tract. Can occasionally by replacing parts of the staple food to eat mashed potatoes, not more than 200 grams a day. (integrated health times)