10 Health Benefits of Potatoes

1 – Potato Juice for Rheumatism

Raw potato juice can help to get rid of the pain and discomfort caused by rheumatism. 2 tsp of raw potato juice should be taken just before meals.

2 – Potatoes and Cancer

Research has revealed that lectins like those present in potatoes inhibit cancer cell growth.

3 – Potatoes and Blood Pressure

A study has suggested that consuming potatoes each day can lower high blood pressure almost the same as oats without resulting in an increase in weight.

Researchers have identified potatoes as being the lowest cost source of dietary potassium, a nutrient lacking in the American diet, and important for reducing the risk of high blood pressure. One medium potato with skin provides 18% of the recommended daily value of potassium.

4 – Potatoes for Healthy Bones

Minerals in potatoes such as phosphorous, iron, magnesium, calcium and zinc help with the maintenance of bone strength and structure.

Potato Varieties Infographic

5 – Potatoes for Cholesterol

Potatoes contain significant amounts of dietary fiber, which can help to lower blood cholesterol.

6 – Potatoes for a Healthy Heart

The potassium, fiber, vitamin B-6 and vitamin C content in potatoes provide support for a healthy heart. Diets which are high in foods rich in vitamin B6 are associated with reduced rates of heart disease. The cholesterol lowering properties of potatoes also help to reduce risk of heart disease.

garlic roasted potatoes

7 – Do Potatoes Make You Fat?

Research has demonstrated that people can incorporate potatoes into their diet and still lose weight. Researchers studied 86 overweight women and men over twelve weeks to determine how a reduced calorie diet with the addition of potatoes affected weight loss. The individuals were randomly allocated to 3 groups and each one had a diet that included 5 to 7 helpings of potatoes each week. The outcomes showed that all 3 groups lost weight.

The soluble fiber in potatoes can also help with weight loss by providing a longer feeling of fullness.

8 – Potatoes for Healthy Skin

Vitamin C is an essential nutrient for collagen, the support system for the skin, promoting the ability of collagen to improve skin texture and smooth wrinkles.

The Perfect Potato Infographic

9 – Potatoes for Healthy Nerves

The B vitamins help to support adrenal function, calming and maintaining a healthy nervous system. Vitamin B6 helps in production of neurotransmitters, which are the chemicals that allow brain and nerve cells to communicate with one another.

10 – Potatoes for Healthy Muscles

Carbohydrates are an important part of a post-exercise recovery meal. Glycolysis is the breakdown of carbohydrates and it’s important that enough carbohydrates are consumed to fuel glycolysis during and after activity. The carbohydrates from safe starches such as potatoes can rapidly replenish liver glycogen stores.

The potassium is also vital for helping muscles contract.

Nutrients in Potatoes

Potatoes are an excellent source of several nutrients, such as vitamins C and B6, potassium, pantothenic acid, niacin and dietary fiber. The protein in potatoes contain lysine, an essential amino acid generally absent in grains.

Nutritional value of potatoes per 100g:

  • How many calories in a potato – 77
  • How much protein in a potato – 2g
  • How many carbs in a potato – 17g
  • What is the fat content of a potato – 0.1g

Where do Potatoes Come From?

Potatoes are indigenous to Peru, where they have been cultivated by the Inca Indians since around 200 B.C. They were introduced into Ireland during the early part of the 16th century where they became popular. The tragic Irish Potato Famine took up to a million lives from disease and hunger.

The potato was taken to the U.S. by Irish immigrants during the early 18th century where it soon became extensively cultivated. Together with the United States, other main producers of potatoes are Poland, the Russian Federation, China and India.

The Health Benefits of Potatoes

Infographics via: GoIreland, Potato Know How
References for The Health Benefits of Potatoes: DOI: 10.1021/jf2045262, DOI: 10.5897/AJB2014.13633, doi: 10.1080/07315724.2013.875441, PMID: 15308499