Potatoes

When people think of potatoes they only usually think of carbs, however potatoes contains nutrients to help with you immunity, cardiovascular protection, athletic performance and cell production. Potatoes are nutrient-dense, meaning you receive many nutrients for the amount of calories they have.

The fibre is half soluble, half insoluble, so it helps to keep you regular and helps to lower cholesterol. And slowing down digestion helps to keep you full longer. Phytochemicals in potatoes include flavanoids and a recently identified compound called kukoamine that appears to help lower blood pressure.

With the exception of vitamin A, white potatoes have just about every nutrient. Did you know potatoes are full of vitamin C? However, since we do not eat potatoes raw, most of the vitamin C is lost due to the heat of cooking. In addition, one baked potato offers about 20 percent of the daily recommended amount of vitamin B6, which is good news for your heart.

They are also very high in potassium, beating other potassium-rich foods. They are a good source of iron and copper, too. In fact, a potato a day is good for your heart, promoting normal blood-pressure levels.

Contain: Vitamin B6, vitamin C, manganese tryptophan, fibre and potassium

Best eaten: Baked and served with cottage cheese or tuna for a great protein meal.