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12 Health and Nutrition Benefits of Potatoes

Potatoes (Solanum tuberosum) are the plant’s underground energy reserve (tuber). There are many varieties of potatoes, but from a culinary standpoint, they are commonly categorized into “floury,” “waxy,” and “new.” Amylose is a kind of starch that is abundant in floury potatoes like Maris Piper. In order to produce a delicate, fluffy texture and a soft, creamy mash, these starch granules swell and burst open when the potatoes are cooked. Waxy potatoes, like Charlotte, have a lower amylose content, which provides the cooked potatoes with a harder texture that’s perfect for roasting and gratins. On the other hand, new potatoes are immature potatoes that are gathered early in the growing season; they keep their shape when cooked and are ideal for potato salads.

Potatoes Nutrition Facts

Potassium and vitamin C, two nutrients that are abundant in cooked potatoes with the skin, are among them. In addition to having a lot of water when they are fresh, potatoes are mostly made up of carbohydrates, have a small bit of protein and fiber, and have nearly no fat. 2/3 cup (100 grams) of boiling potatoes with the skin on and no salt added contain the following nutrients: 

  • 87 calories
  • Water: 77%
  • Protein: 1.9 grams.
  • 20.1 grams of carbohydrates
  • 1 gram of sugar
  • 1,8 grams of fiber
  • Fat, 0.1 grams

Health Benefits of Potatoes

In addition to carbohydrates, potatoes also include fibre, vitamins, and minerals. They are rich in the antioxidant vitamin C.  Another essential vitamin included in potatoes is potassium, an electrolyte that maintains the health of our heart, muscles, and neurological system. The fibre in potato skin is essential for the digestive system’s functioning. diverse potato cultivars, especially those with diverse colours, provide higher quantities of healthy nutrients. The amount of antioxidants a potato has is generally indicated by its colour. Sweet potatoes contain substantial levels of vitamin A, a crucial nutrient for immunity and eye health. 

Promote Weight Gain

A plain potato is a very filling vegetable that keeps you satisfied for a very long time. Therefore, this is helpful if you’re trying to lose weight. And don’t worry, you don’t have to always eat potatoes simply to maintain a healthy weight. A full and delicious lunch option is to top a baked white potato with some steamed broccoli and low-fat cheese. On the other hand, potatoes can also result in a healthy weight increase. Vegetables have calories, therefore eating them in moderation can result in a steady weight gain that is healthful.

High in Fiber

Although potatoes don’t have a lot of fiber, those who consume them frequently may benefit much from them. The skin, which makes up 1%–2% of the potato, has the most fiber. In actuality, 52% of dry skins are fiber (6). Pectin, cellulose, and hemicellulose are only a few of the potato fibers that are primarily insoluble. Resistant starch, a form of fiber that feeds the good bacteria in your stomach and enhances digestive health, is also present in variable degrees in several foods. The rise in blood sugar after meals can be moderated by resistant starch, which can also help with blood sugar regulation.

Easy to Digest

The potatoes are easy to stomach as long as they are cooked until they are mushy and the skin is removed. The amount of fibre in a medium-sized potato when cooked with the skin on is almost 4 grammes, as opposed to 2 grammes in the same potato when cooked with the skin removed. Boil, bake, or microwave potatoes, and serve them with little fat. When mixing low- or non-fat milk with mashed potatoes, use a little quantity. For people looking to lower their digestive activity, it is suggested to limit their daily intake of dairy products to no more than 2 cups.

Reduce Inflammation

Inflammation can be reduced by eating yellow and purple potatoes. Protection from rheumatism and arthritis may also be implied by this. Potato extracts and the glycoalkaloids found in the vegetable’s bitter substances, called glycoalkaloids, have anti-inflammatory properties. But before the vegetable may be employed for therapeutic purposes, the study notes the need for more research. Additionally, anthocyanins, which are found in potatoes, are anti-inflammatory. Inflammation in the intestines can be treated with them especially well. When mice get colitis called murine colitis, potatoes also reduce oxidative stress and intestinal inflammation.

Improve Heart Health

The absence of cholesterol in potatoes is a good thing. Additionally, they are rich in potassium, fiber, vitamin C, and B6—all of which are excellent for heart health. The vegetable’s fiber contributes to a reduction in the blood’s high cholesterol levels. And potassium protects the heart as well; one study found that 4,069 mg of potassium per day can reduce the risk of ischemic heart disease by 49%. Additionally, eating more fiber—especially from potatoes—can reduce the risk of heart disease. However, potatoes also have a high glycemic index, which may not be good for the heart. Furthermore, while whole grains are preferred to starch-heavy diets like potatoes, potatoes do include complex carbohydrates (fiber).

Lower Blood Pressure

Potassium, a mineral that can decrease blood pressure, has been found in plenty in potato skin, according to research. With only 17.3 mg of sodium and 535 mg of potassium, an average-sized baked potato contains around 15% of the daily required potassium intake. High potassium levels can cause the kidneys to eliminate more salt and water, which lowers blood pressure. In actuality, consuming potassium is similar to ingesting a diuretic. Additionally, it has been discovered that potassium supports healthy nerve and muscle function as well as heart health.

Improve Brain Health

The absence of cholesterol in potatoes is a good thing. Additionally, they are rich in potassium, fiber, vitamin C, and B6—all of which are excellent for heart health. The vegetable’s fiber contributes to a reduction in the blood’s high cholesterol levels. Additionally, potassium protects the heart. According to the findings of one study, taking 4,069 mg of potassium daily can reduce the risk of ischemic heart disease by 49%. Heart disease risk can be reduced by increasing dietary fiber intake, particularly from potatoes. 

Promote Stronger Bones

Potatoes contain potassium and magnesium, which can help maintain bone health. In both men and women, the two minerals can stop bone thinning.

Help Lower Blood Cholesterol

Potatoes’ high fiber content is what gives them the ability to reduce cholesterol. The vegetable contains soluble and insoluble fiber, the former of which lowers harmful cholesterol. It is crucial to keep in mind that a potato’s skin contains the majority of the healthy fiber; hence, removing the skin simply results in the removal of the fiber. Additionally, potatoes by themselves can lower cholesterol – as long as you don’t fry them or add anything that raises cholesterol. Olive oil drizzled on top of baked potatoes can make a tasty snack.

Alleviate Premenstrual Symptoms

According to a study, drinking potato juice can aid with PMS symptoms. Tryptophan is an amino acid that promotes the creation of serotonin, and the juice’s carbs may assist raise its concentrations. Serotonin is in charge of elevating mood and lowering stress. 

Supports Exercise Performance

When consumed during extended activity, potato puree maintains blood glucose levels and improves performance in trained athletes just like a commercial carbohydrate gel. One of the finest options for athletes is potato because it is a cheap, nutrient-rich, and complete food source of carbs. Another benefit of potatoes is that they provide a savory alternative to the high sweetness of carbohydrate gels as a source of energy during a race.

May Prevent Hair Loss

When it comes to skin and hair care, potatoes have some miraculous elements. You may avoid dandruff and other fungal problems by using potato juice on your scalp to keep the pH level balanced, make your scalp clean, and nourish it. Potatoes are a great source of numerous vitamins and minerals that are necessary for shinier, healthier hair. In order to ensure quicker hair renewal, collagen, the protein that makes up the structural component of hair, is absolutely necessary. The greater development of hair follicles is also aided by potato juice. The vegetable’s starch ensures that follicles are nourished, preventing hair thinning. Potatoes contain molecules that bond to oxygen.

Frequently Asked Questions (FAQs)

Is it OK to eat potatoes every day?

 If you cook your potatoes without using a lot of salt or saturated fats, eating potatoes every day is safe. One medium-sized potato can be included in a balanced diet. Cardiometabolic risk, as well as the likelihood of developing diabetes and heart disease, are not increased.

Are Potatoes a superfood?

Potatoes are a wholesome food that offers a rich supply of carbs, dietary fibre, vitamins, and minerals. 

Ashish Matoliya
Ashish Matoliya
Ashish brings a unique blend of expertise, empathy, and practical guidance to his writing. His articles are not just informative but also designed to inspire and motivate. Whether you're looking for workout tips, strategies for managing mental health, or seeking to improve your overall well-being, Ashish's content is your roadmap to a healthier and happier life.


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