Mashed Potatoes (milk And Butter Added): Complete Vitamin Profile

Mashed Potatoes (milk And Butter Added) ‐ Vitamin Information

Introduction

The role of vitamins in human nutrition has been a topic of focus by both medical professionals and the general public for decades. Vitamins are integral to the body's ability to produce, store, and utilize energy, digest and absorb nutrients, promote healthy tissue growth and repair, support immune system function, and more. Given their importance to health, it is no wonder that potatoes – one of the most commonly consumed staple crops on Earth – are known to be packed with essential vitamins. Specifically, mashed potatoes (with milk and butter added) contain several key vitamins which can contribute to overall human health.

Vitamin B3

One vitamin found in mashed potatoes (with ingredients such as milk and butter) is Vitamin B3, otherwise known as niacin or nicotinic acid. This water-soluble vitamin enables the body to convert carbohydrates into glucose – sugar used to produce energy – and helps break down fatty acids and proteins. Niacin also facilitates neurotransmitter release to help carry messages from one nerve cell to another, helps create DNA and RNA genetic material, supports circulation and hormone balance, aids in digestion and absorption of other food components, and may reduce the risk of cardiovascular disease. The recommended daily intake of niacin for adults aged 19+ is 16-18 milligrams/day for males and 14-16 milligrams/day for females; according to the United States Department of Agriculture Nutrient Database, there are approximately 4 milligrams of niacin per 100 grams of mashed potato with added milk and butter.

Vitamin B5

Mashed potato (with added milk and butter) also contains Vitamin B5, which goes by the name pantothenic acid. Low levels of this vitamin have been linked to fatigue, muscle cramps and tingling sensations in limbs. Pantothenic acid plays an active role in synthesizing fats, proteins, and certain hormones, breaking down carbohydrates and removing toxins, producing energy, and supporting proper functioning of the brain and nervous system. Additionally, Vitamin B5 strongly impacts skin, hair and eye health and increases immunity and hemoglobin production. Generally speaking, the recommended dietary allowance (RDA) for people over 4 years old is 5 milligrams/day for women and men respectively; according to nutritional information provided by McGill University, mashed potatoes (100 g) with added milk and butter contain about 0.15 milligrams of pantothenic acid.

Vitamin B6

Another form of Vitamin B within mashed potatoes (including milk and butter) is Vitamin B6, otherwise known as pyridoxine. Found in many animal products and plant foods, including fish, nuts, and whole grains, vitamin B6 acts as a coenzyme and inspires biochemical reactions throughout the body while aiding synthesis of numerous proteins. In addition, pyridoxine works to optimize red blood cells, modulate hormonal activity, strengthen the retina and neural pathways, produces needed neurotransmitters, and secures usable tryptophan for serotonin production. The U.S Office of Dietary Supplements recommends adult males take at least 1.3 milligrams/day and adult females 1.2 milligrams/day; according to allrecipes.com, mashed potatoes containing milk and butter present around 0.37 milligrams of Vitamin B6 in each 100 gram serving.

Folate

Found in high quantities within dark green leafy vegetables and many fruits, Folate – or Vitamin B9 – has gained vast notoriety over time due its critical need during fetal development during pregnancy and its likelihood to lower homocysteine levels (which decreases the risk of heart attack and stroke). More generally, folate promotes the conversion of bacteria into amino acids, encourages red blood cell construction, formulate DNA, and contributes to effective nerve impulse transmission. According to the National Institutes of Health’s Daily Value System, adults should consume 400 mcg of Folate daily but pregnant women require 600 mcg; fortunately, a single cup of mashed potatoes with milk and butter amounts to 55mcg of folate.

Conclusion

All in all, mashed potatoes act as an excellent source for key vitamins such as Vitamin B3, Vitamin B5, Vitamin B6, and Folate. For example, a 100 gram portion of mashed potatoes with added milk and butter provides roughly 4mg of Vitamin B3, 0.15mg of Vitamin B5, 0.37mg of Vitamin B6, and 55mcg of Folates. Such vitamins are aimed at facilitating carbohydrate metabolism, releasing neurotransmitters, breaking down proteins and fats, producing energy, modulating hormones, strengthening the retinal and neural pathways, improving immunity, increasinghemoglobin production and so much more. However, one should always keep track of their consumption considering they also transport sugars and saturated fat. Nevertheless, when enjoyed responsibly, mashed potatoes prove to be a great way to obtain essential vitamins and positively contribute to one’s health.