Health Benefits of Potatoes

potatoes image — (source: allianceonline)

The health benefits of potatoes are manifold. It provides several nutrients, even though they are usually thought of as a starchy side dish or snack food. Potatoes are an excellent source of vitamin C and potassium, and they also contain iron and calcium. Their greatest nutritional value lies in their fibre content and the phytochemicals they contain. When prepared correctly, potatoes can be served in many tasty dishes with little or no fat or sodium.

What Are the Health Benefits of Potatoes?

Potatoes are a good source of fibre, which can help keep you full longer and lower cholesterol levels. They also contain antioxidants that help prevent disease and vitamins that your body needs to function correctly. The sections below discuss the potential health benefits of eating potatoes in more detail –

1. Helps Reducing Inflammation

The book Healing Foods claims that potatoes are effective in treating ulcers, inflammation associated with arthritis and stomach acidity. However, potatoes should be eaten in moderation because eating too much of anything is harmful.

2. Regulates Blood Pressure

Potatoes are a good source of potassium, and they can help regulate blood pressure by displacing sodium and helping to lower high blood pressure. Anthocyanins and chlorogenic acid in potatoes help lower high blood pressure by lowering sodium levels in the body.

3. Helps to Relax

According to the book Healing Foods, white potatoes are rich in tryptophan, which has natural sedative properties. Tryptophan is an amino acid that our body can not make on its own. As a result, it must be acquired from food like potatoes.

4. Improves Heart Health

Potatoes contain no cholesterol, making them an important heart-healthy food. Anthocyanins in potatoes are a powerful antioxidant that can heal your heart and prevent several other diseases. Potatoes are also rich in fibre, potassium, and vitamins C and B6 - all good for your heart health.

5. Improves Brain Health

Potatoes contain a coenzyme called alpha lipoic acid, believed to boost overall cognitive health. Studies indicate that Alzheimer's patients who take alpha lipoic acid supplements experience improvements in their cognitive function. Additionally, zinc, phosphorus, and B complex vitamins are found in potatoes and have been linked to brain health and function. Specifically, vitamin B6 is critical to maintaining neurological health.

6. Promotes Healthy Digestion

Potatoes are a rich source of fibre, promoting smooth digestion and regularity, which adds to the benefits of potatoes. They can also aid in the recovery process from diarrhoea because they contain potassium, which is lost through excessive losses during diarrhoea.

7. Improves Sleep

One of the health benefits of eating potatoes, is that they contain tryptophan, a naturally occurring amino acid that is used to create serotonin and melatonin, two hormones that promote sleep. Potatoes also contain potassium, which helps to relax the muscle tone in the body and may also help promote restful sleep. In addition, it has been found that foods high in carbohydrates often inhibit regular sleeping patterns in children; however, potatoes are low in carbohydrates and therefore may be beneficial for these children.

8. Restricts Premenstrual Symptoms

Some studies have shown that a drink made from potatoes can help relieve Premenstrual syndrome symptoms. High carbohydrate content in potatoes raises tryptophan levels, which boosts the body's serotonin production and improves mood and anxiety.

9. Strenghthens Bones

Potatoes have a high concentration of calcium and phosphorus, which contribute to developing healthy bones. The iron, calcium, magnesium, phosphorus, and zinc in potatoes help build bone structure and strength. Zinc and iron are both necessary for collagen production, which helps maintain healthy bones.

10. Helps to Reduce Dead Skin Cells, Fine Lines and Wrinkles

One of the benefits of eating potatoes is the content of Vitamin C. The vitamin C content can help to reduce the visibility of wrinkles on your face. To see these results in action, apply some potato juice or mashed potato paste to the affected area, leave it on for about 15-20 minutes, and then rinse with warm water.

Additionally, potato juice or slices of potatoes applied to the skin can help treat sunburns effectively, says a study, due to the presence of Vitamin C. You can also use cold potato slices to help your sunburned skin feel better by giving it a cooling sensation.

11. Reduces Puffy Eyes and Dark Circles

To reduce dark circles, place a piece of raw potato in a cloth or towel and cover it with another cloth. Place this over your eyes for 20 minutes. Wash your face with water.

What Are the Nutritional Value of Potatoes?

The nutritional value of potatoes depends on their preparation. A 3.5 ounce serving of baked potato without any added ingredients or 100 grams of potato provides important nutrients, including vitamin C, vitamin B6 and various minerals. The table below displays these values in grams per 173 grams of cooked potato.

Nutrient	Nutritional Value (in 6.1 Ounce)
Energy (in Calories)	161 cal
Fat (in gram)	0.2 g
Fibre (in gram)	3.8 g
Potassium	26% of the RDI (Recommended Dietary Intake)
Manganese	19% of the RDI (Recommended Dietary Intake)
Phosphorous	12% of the RDI (Recommended Dietary Intake)
Niacin	12% of the RDI (Recommended Dietary Intake)
Magnesium	12% of RDI (Recommended Dietary Intake)
Foliate	12% of RDI (Recommended Dietary Intake)
Carbohydrate (in gram)	36.6 g
Protein (in gram)	4.3 g
Vitamin C	28% of RDI (Recommended Dietary Intake)
Vitamin B6	27% of RDI (Recommended Dietary Intake)

How to Include Potatoes in Your Daily Diet?

Apart from potatoes being inexpensive and nutritious. They are high in energy, fibre, vitamins, and minerals. You can eat a variety of dishes to get the maximum nutritional benefit from your potatoes. These healthy potato recipes can be enjoyed for breakfast, lunch, or dinner.

Roast Potatoes and Radishes - A sharing salad made with baby potatoes, radishes, toasted pumpkin seeds and spring onions on top of a yoghurt dressing.
Smashed Roasties - Boiling the potatoes in water for longer, then smashing them and frying them in oil makes for extra-crispy pieces.
Bombay Potato Frittata - This Indian-inspired frittata packs a flavourful punch, making it ideal for those looking to add healthier eating into their daily routine.
Hasselback Potatoes - Instead of serving your Sunday dinner with plain old roasted potatoes, try these garlic and rosemary Hasselback potatoes. They'll be more flavorful and have a better texture than their plain counterparts.
Vegan Chickpea Curry With Jacket Potatoes - Try this tasty chickpea curry jacket as a midweek meal or lunch. It is an easy way to increase your protein intake and add flavour to your meals.
Mushroom and Potato Soup - Porcini mushrooms are high in umami flavour, which makes them a great addition to this healthy soup. Pour it into a flask and take it to work for a warming lunch that will not leave you feeling hungry.
Healthy Potato Salad - This refreshing potato salad provides an alternative to the traditional version, which is made with mayonnaise and celery. Instead, basil, parsley and garlic take centre stage in this recipe.
Spicy Dal With Baked Potatoes - Cook red lentils with cumin, mustard seeds, and turmeric for a meal that is sure to please.
Indian Oven Chips - Make the perfect side dish for entertaining with a recipe for Indian-inspired potato wedges that include turmeric, ginger, garlic and fennel seeds.

What Are the Side Effects of Overeating Potatoes?

The potato plant is part of the nightshade family, which includes other edible plants such as tomato and eggplant. The tubers of the potato plant are toxic before they have been cooked but can be eaten after they have been cooked. Apart from that, the side effects of eating excessive potatoes are as follows –

Can Cause Stomach Ache

Potatoes are a low-fibre food, with only 2 grams of fibre per cup. Despite this, it still provides substantial amounts of water, which helps to keep you hydrated and decrease constipation. However, because potatoes are high in starch (and thus carbohydrates), they can cause gas when eaten in large amounts.

Promotes Weight Gain

Eating foods high in carbohydrates can rapidly increase your blood sugar level, which can cause your body to release too much insulin. Excess insulin then causes your blood sugar levels to drop lower than normal, creating a craving for more carbohydrates. Because the body must process all the extra sugar, some are burned off as energy, but most are converted into fat, leading to weight gain.

Increase Blood Sugar Levels

Although potatoes are a healthy "complex" carbohydrate, they still spike your blood sugar. In the body, carbohydrates are converted into glucose, a simple sugar that is used by cells for energy. The hormone insulin helps transport this sugar to the cells so your body can utilise it.

Increases Blood Pressure

Potatoes contain three key minerals that may help reduce blood pressure: potassium, calcium, and magnesium. A study found that women who ate boiled, baked, or mashed potatoes four or more times a week had an 11% increased risk of developing hypertension or high blood pressure in comparison to people who only ate the same less than once a month. Interestingly enough, though, and perhaps surprisingly, those consuming french fries more than three times a week had an even higher increase in their risk by 17%.

Increases Risk of Colorectal and Pancreatic Cancer

Potatoes contain high levels of vitamins C and E and other antioxidants that protect the cells in our bodies from free radical damage. Free radicals are unstable molecules that steal electrons from other molecules, causing oxidative damage to the cells they encounter. However, too many antioxidants can increase the risk of several cancers at a moderate level; at a high level, they may also cause damage to healthy cells around them.

Contains Solanine

Potatoes that have started to sprout or have discoloured green are likely to contain solanine, a toxic compound that has been found to cause circulatory and respiratory problems, as well as headaches, muscle cramps, and diarrhoea. All sprouts should be removed. However, if the potato has shrunken or become yellow in colour, it should not be eaten.

Can Produce Acrylamide

It has been proven that when potatoes are cooked at temperatures above 248 Fahrenheit or 120 degrees Celsius, they produce a chemical known as acrylamide. This compound is found in plastics, glues, dyes, and cigarette smoke. Acrylamide has neurotoxic properties and may negatively impact genes and health.

Lead to Diabetes and Obesity

Potatoes are a starchy food, meaning high levels of simple carbohydrates can be found in potatoes. This type of carbohydrate is not recommended for people with diabetes or obesity when eaten in excess, as it has been shown to promote weight gain. It is better to eat potatoes alongside non-starchy vegetables for a balanced intake of carbs. While legumes contain more nutrients than starchy vegetables like potatoes, they have not been shown to reduce diabetes risk.

Contains Beta-blockers

Beta-blockers are a type of medication commonly prescribed for heart disease. These drugs can increase potassium levels in the blood, which can be dangerous if you have high blood pressure or are at risk for heart disease. To prevent this from happening, it is important to avoid foods with lots of potassium when taking beta-blockers.

Excessive Potassium

Potassium levels in the body can pose a serious risk to those with damaged kidneys or ones that are not functioning properly. If your kidneys are not working, they may not be able to filter excess potassium from the blood, and this can prove fatal.

Contain Traces of Fertilisers

High levels of heavy metals can be found in potatoes grown in heavily fertilised soil. If you are concerned about this and wish to avoid intaking fertilisers, grow your own potatoes or buy organic varieties.

Apart from being a great addition to your diet, the health benefits of potatoes are far-reaching as they are rich in vitamins, minerals and antioxidants. Further, they may also aid you in losing weight by curbing hunger pains and cravings, as well as improving digestive health and boosting immunity. All in all, potatoes are a great food to enjoy in moderation. They are natural, gluten-free veggies, which means anyone can incorporate them into their daily diet and enjoy some of the best mouth-watering and lip-smacking dishes.

Frequently Asked Questions

✓ How many potatoes are excessive for consumption?

Eating too many potatoes can put you at risk of dying from a stroke or heart attack, new research suggests. In the past, experts had warned that eating too much salt could raise the risk of high blood pressure, but it seems that eating too many potatoes may be just as bad.

✓ What happens to your body when you eat potatoes?

In addition to fibre, a potato also contains vitamin C, which helps maintain connective tissue in the body as well as aids in the absorption of iron. Potatoes contain the trace mineral boron, which helps metabolise estrogens and other hormones.