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The Advantages That Russet Potatoes Offer



Russet Burbank, also known as the russet potato or simply the Russet, is most commonly grown in the United States. Luther Burbank was the American gardener who gave this potato variety its name. These white potatoes can be baked in an oblong shape. A russet potato baked in a round shape can be a giant that can clog your arteries. The good news is that a russet potato contains minerals and fiber which can aid your heart, bones, metabolism, and immune system. It doesn’t matter how you eat it, russet potatoes are good for you.

Vitamin C And Iron

While it might not look like a lot of vitamin C, a big baked russet potato contains 25 milligrams of vitamin C. That’s 33 percent and 28 percent of the recommended daily intake of vitamin C for men and women, respectively. A potato has 3.2 mg of iron. The vitamin C found in it can help your body absorb even more. According to the Institute of Medicine recommendations, men should consume 8 milligrams of Iron per day and women should consume 18. Vitamin C and iron can both improve your immunity system and circulatory system.

The Heart’s Health

The risk of developing heart disease can be reduced by the consumption of russet potatoes. It is the most common cause of death worldwide. By eating large potatoes that have been baked, you can reduce your risk of developing plaque in your arteries. You also may be able to lower your cholesterol. This russet is high in fiber, with 7 grams. The russet also has more than a third of the daily requirement for potassium. This is a mineral that works in conjunction with salt to maintain a healthy water balance and keep blood pressure under control. Potatoes are low in calories so they can help you maintain a healthy weight.


Your body needs B vitamins to help with the conversion of food into energy. You will get 30% of the daily recommended value of niacin from a russet potato and 10 to 20% of what you need in thiamine, vitamin riboflavin, and folate. You also get 8 grams of protein and 4/5 of your daily recommended intake for vitamin B-6. Vitamin B-6 is essential for the brain to produce the neurotransmitters needed to function properly. It also needs amino acids in a protein.

Bone Density

For bone density to be maintained, it is essential to get enough magnesium and phosphorus. This will prevent you from suffering from osteoporosis or fractures. For bone formation, magnesium and phosphorus are vital. According to the Institute of Medicine, you can get about 30 percent of your magnesium and phosphorus daily from one large cooked russet potato. This potato is a great source of these nutrients. Magnesium is good for your body’s nerve and muscle function. It also helps you retain energy from meals. Similar results are achieved by phosphorus.

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