Potato

Potatoes are edible plant tubers first cultivated in the Andes. Spanish explorers brought the potato back to Europe from their South American expeditions in the early 16th century.

Despite the potato's widespread popularity today, it was previously thought to be completely inedible and even poisonous.

Along with the tomato and eggplant, the potato plant belongs to the nightshade family, some of which are truly poisonous. Today, potatoes are one of the cheapest universal crops to produce and are available year-round.

In many cases, if a food lacks color, it also lacks necessary nutrients; potatoes, however, are an exception.

The humble potato is vastly underrated in regards to its nutritional benefits. Due to the increased interest in foods that are low-carb or low-glycemic index, the potato has unjustly earned a bad reputation because of its starchy makeup, leading many to believe that it should be cut out of the diet altogether.

However, this nutrient-dense tuber is, in fact, packed with a variety of vitamins, minerals, and phytochemicals that ward off disease and benefit human health.
One medium potato contains:

164 calories
0.2 grams of fat
0 grams of cholesterol
37 grams of carbohydrate
4.7 grams of dietary fiber
4.3 grams of protein
The same serving provides the following percentage of your daily requirements:

2 percent calcium
51 percent vitamin C
9 percent iron
30 percent vitamin B6
12 percent magnesium
25 percent potassium