Potatoes are tubers, fleshy underground stems that bear minute leaves, each developing a bud capable of producing a new plant. Potatoes are cultivated in a variety of sizes, shapes, and colours.
Their weight can range from 1 ounce to more than a pound. The skin can be smooth or rough and tan, white, red, or any less common colour. The flesh is usually white but can be yellow to deep orange and has a smooth to mealy texture. In flavour, they range from bland to buttery sweet.
37 Amazing Health Benefits of Potatoes
Potatoes offer several health benefits as they are packed with essential nutrients. The fibre content in potatoes can help promote weight loss by keeping you full for extended periods.
Moreover, fibre helps maintain healthy cholesterol and blood sugar levels, thus reducing the risk of heart disease. Potatoes are also abundant in antioxidants, which help prevent diseases and vitamins that support various body functions. Furthermore, consuming potatoes can offer 37 health benefits.
1. Instant Energy Booster
Potatoes are a great source of instant energy and can significantly boost your vitality. They are rich in essential nutrients, vitamins, and minerals, making them a powerhouse of organic compounds that nourish your body.
Potatoes are abundant in minerals such as manganese, phosphorus, potassium, and magnesium, which are essential for maintaining good health. In addition, research has also shown that potatoes contain significant amounts of zinc, copper, and iron, which can help keep your body functioning normally.
2. It Provides a bunch of nutrients
Different types of potatoes are available in the market with tons of nutrients. One medium Russet baked potato with the skin provides 37 grams of carbs, 24 mg of sodium, 4 grams of fibre, and 5 grams of protein. But get this, there’s also 952 mg of potassium!
You may have heard that bananas are the most significant source of potassium. Nope! Potatoes provide more potassium than bananas, oranges, and broccoli.
3. Supplies antioxidants
Antioxidants are compounds that remove free radicals from your body and protect you from chronic disease. Potatoes provide certain antioxidants like flavonoids, carotenoids, and phenolic acids.
According to a study, coloured potatoes have more excellent antioxidant properties than white ones. Try incorporating potatoes of all colours into your diet, as each pigment offers different protective compounds.
4. Help in weight management
Weight Watchers, listen up. This one’s essential. You see since potatoes are full of carbs, they can cause an increase in your weight. But studies have shown that these can also aid in weight loss by reducing overall food intake. Let’s try to understand how this is possible.
Potatoes are incredibly filling by nature. These are very satisfying foods. Do you usually order croissants at Starbucks? You might feel full after eating croissants with coffee. You’ll be surprised that boiled potatoes are seven times more satiating than croissants.
Research suggests that potatoes are more satiating than pasta and rice. A study found that potatoes promote fullness and decrease overall calorie intake compared to pasta and rice.
It shows that potatoes may contribute to weight control by lowering food intake, prolonging the feeling of fullness, and reducing the urge to snack.
The flesh is beneficial, and the potato’s skin can also contribute to weight control. It contains noticeable amounts of fibre, which creates a feeling of fullness and decreases hunger.
5. Prevent heart diseases
Besides vitamins and minerals, B complexes and dietary supplements. Besides vitamins and minerals, B complexes and C’s. Potatoes also contain certain substances known as the carotenoids lutein and zeaxanthin.
Carotenoids are good for heart health and the functioning of other internal organs again since potatoes raise the glucose level in the body, and their overconsumption may cause obesity which puts pressure on your heart.
You must be careful about how off you use potatoes for this health benefit this method of preventing heart disease is not recommended for obese people or diabetics.
6. Treat kidney stones
Kidney stones, referred to as renal calculi, are mainly caused by an increase in the level of uric acid in the blood.
In such cases, foods high in protein should be avoided, particularly animal proteins such as meat, turkey, shrimp, fish, eggs, and milk, as well as raw spinach plantain black grams and sure beans, which drastically increase the level of uric acid in the blood iron and calcium also contribute to the formation of stones.
Potatoes are rich in both, so logically, they wouldn’t fit in as a preventative measure for kidney stones. Still, they also contain magnesium which inhibits the accumulation or deposition of calcium calcification in the kidney and other tissues, thereby proving beneficial for the medical management of renal calculi.
7. Enhances Immune System
Potatoes provide more than just a delicious taste to your body. Vitamin C in these tubers can enhance the immune system, protecting against colds and coughs. It can also defend the body against harmful bacteria and viruses that cause infections.
8. Anti-Cancer Properties
Certain varieties of potatoes, such as russet and red potatoes, have been found to possess anti-cancer properties due to their high content of carotenes, vitamins, and antioxidants.
Studies suggest that consuming these types of potatoes may help reduce the risk of cancer and tumours by minimizing the damage caused by free radicals in the body.
9. Gut-friendly food
Eating potatoes can keep the digestive tract happy, as the fibre in the tuber helps with peristaltic motion and promotes the release of gastric juices. The fibre in potatoes also helps prevent colon cancer and scrape cholesterol from blood vessels and arteries.
10. Treats scurvy
Potatoes are a good source of vitamin C, which can help eliminate scurvy. They are also rich in magnesium, calcium, and vitamins, which can help reduce rheumatic pains.
11. Lowers blood pressure
Potatoes are an excellent food for people with high blood pressure, as they are known to bring down tension and anxiety, which can then work on bringing down blood pressure levels. The high fibre and vitamin C content in potatoes also help keep blood pressure levels in check.
12. Improves blood circulation
Potatoes are rich in vitamins, glucose, oxygen supply, amino acids, and fatty acids, which help with the brain’s normal functioning. They are also high in carbohydrates, but the glucose levels in the blood are maintained.
13. Prevents diarrhoea
Potatoes can be an instant remedy for people experiencing symptoms of diarrhoea. Being a starchy food, boiled potatoes help control the frequency of loose, watery stools.
14. Induces good sleep
Eating a baked potato can induce sound sleep, as potatoes are rich in potassium, which helps relax the nerves. Magnesium found in potatoes can improve GABA secretion, a nerve relaxer.
15. Alleviates premenstrual and depressive symptoms
Potatoes are rich in magnesium, which can calm down nerves and help alleviate mood swings, depression, and fatigue before the menstrual cycle.
16. Provides resistant starch
Starch is the primary type of carb in potatoes. A tiny portion of this starch resists digestion in the small intestine and reaches the large intestine intact. It is why it’s known as “Resistant Starch.”
To increase the amount of resistant starch in your potatoes, cool them after they’re cooked. Resistant starch is linked with numerous health benefits. It helps in controlling your blood sugar and elevating insulin sensitivity.
In a study, the subjects consumed 30 grams of resistant starch per day for four weeks and found that their insulin sensitivity was increased by 33%. Hang on; there’s more! Resistant starch provides several other benefits also.
The gut bacteria ferment it in the large intestine, forming short-chain fatty acids. These fatty acids reduce the gut’s pH, lower ammonia’s toxic levels in the gastrointestinal tract, and act as prebiotics by promoting the growth of “good bacteria” in your stomach. Resistant starch can also increase intestinal nutrient absorption.
17. Lower blood pressure
Different treatments are needed because high blood pressure can occur for several reasons, including diabetes, tension, indigestion, nutrient balanced diet, and many others.
Luckily potatoes can alleviate multiple possible causes and can be used to relieve high blood pressure due to anxiety. They can also treat indigestion due to an abundance of vitamin C and fibre within, but they should be avoided if high blood pressure results from diabetes.
The fibre present in them helps lower cholesterol and improve the functioning of insulin in the body, which aids in the lowering of blood pressure.
Potatoes are one of the most commonly consumed vegetables worldwide and a staple food in many cultures. They are rich in a variety of nutrients and offer numerous health benefits. In this article, we will discuss 24 health benefits of potatoes.
18. Anti-inflammatory
Potatoes contain compounds that have anti-inflammatory properties. These compounds help to reduce inflammation in the body and protect against chronic diseases like arthritis and cancer.
19. Boosts brain function
Potatoes are rich in choline, a nutrient that helps to support brain function and prevent cognitive decline.
20. Regulates blood sugar
Potatoes have a low glycemic index, which means they do not cause a rapid increase in blood sugar levels. It makes them a great food choice for people with diabetes.
21. Supports bone health
Potatoes are a good source of calcium, magnesium, and phosphorus, which are essential for maintaining healthy bones.
22. Treats Hepatitis
Consuming potato juice can aid in cleansing the liver and gall bladder, reducing the risk of hepatitis.
23. Aids Detoxification
Potatoes can aid in detoxification due to their high content of antioxidants and nutrients. They help remove toxins from the body and promote healthy liver and kidney function.
24. Prevents Migraines
Say goodbye to the excruciating pain of migraines by turning to potato juice. Traditional medicine suggests that massaging potato juice onto the temples can alleviate migraine pain and provide relief.
25. Protects against infections
Potatoes contain compounds that have antibacterial and antiviral properties. These compounds help to protect against infections caused by harmful bacteria and viruses.
26. Reduces the risk of macular degeneration
Potatoes contain compounds that help to protect against macular degeneration, a condition that causes vision loss in older adults.
27. Boosts muscle health
Potatoes are an excellent potassium source, essential for maintaining healthy muscle function.
28. Supports exercise performance
You need fuel for your brain and muscles before your sweat session! Plenty of energy bars are available. Most of them contain lots of added sugars and are also expensive.
Why worry when potatoes are present in the pantry? These provide carbs and nutrients, making them a fantastic pre and post-workout snack.
29. Reduces the risk of congenital disabilities
Potatoes contain folate, a nutrient that is essential for healthy fetal development. Adequate intake of folate during pregnancy can reduce the risk of congenital disabilities.
30. Reduces the risk of Alzheimer’s disease
consuming potatoes may help reduce the risk of Alzheimer’s, a degenerative brain disorder affecting memory, thinking, and behaviour.
Potatoes are a rich source of dietary antioxidants, which can help to protect brain cells from oxidative damage caused by harmful free radicals. In particular, potatoes are high in compounds called anthocyanins and carotenoids, which have been shown to have neuroprotective effects.
One study published in the Journal of Alzheimer’s Disease found that consuming purple potatoes (high in anthocyanins) significantly improved cognitive function in healthy adults aged 65 and older.
Another study published in the Journal of Nutrition, Health, and Aging found that a higher intake of carotenoids (found in yellow and orange potatoes) was associated with a reduced risk of cognitive decline in older adults.
Furthermore, potatoes are also a good source of vitamin B6, which plays a role in brain development and function. Vitamin B6 helps produce neurotransmitters in cognitive processes such as memory and learning.
While more research is needed to fully understand the relationship between potato consumption and Alzheimer’s disease, the evidence suggests that including potatoes in a balanced diet may benefit brain health.
Benefits of potatoes for Hair
Potatoes offer several advantages for hair, such as: (1)
31. Stimulates hair growth
The vitamins and minerals in potatoes can improve blood circulation on the scalp and stimulate hair growth.
32. Treats hair loss
Potato juice can be used as a natural remedy to prevent hair loss. The juice contains essential nutrients that nourish hair follicles and promote healthy growth.
33. Moisturizes hair
Potatoes are rich in moisture and can help hydrate and moisturize dry and damaged hair. It can help to prevent hair breakage and split ends.
34. Promotes healthy scalp
The anti-inflammatory properties of potatoes can help to soothe an itchy and irritated scalp. It can promote a healthy scalp and prevent dandruff.
35. Add shine to hair
The vitamins and minerals in potatoes can help improve hair’s overall health, making it stronger and shinier.
Benefits of Potatoes For The Skin
36. Skin benefits
Potatoes offer various skin benefits as they contain an abundance of vitamins C and B complex and essential minerals that nourish the skin.
Applying potato paste and honey to your skin can help eliminate dark circles. This same paste can also treat cuts, nicks, and wounds by promoting faster healing.
37. Improves Collagen Health
Potatoes are rich in various vitamins, including vitamin A, which can naturally enhance collagen health. Collagen plays a crucial role in maintaining the elasticity and firmness of the skin.
It can also help to reduce the appearance of ageing signs such as wrinkles, fine lines, dark spots, and blemishes, thus promoting a more youthful appearance.
Summary
Potatoes offer several health benefits as they are packed with essential nutrients. The fibre content in potatoes can help promote weight loss by keeping you full for extended periods.
Potatoes are also abundant in antioxidants, which help prevent diseases and vitamins that support various body functions. One medium Russet baked potato with the skin provides 37 grams of carbs, 24 mg of sodium, 4 grams of fibre, and 5 grams of protein.
Potato Tacos Recipe
Potato Tacos are a popular bar snack in Mexico, often served as a snack, appetizer, or side dish. They make a delicious filling for masa-based favourites like tacos, taquitos, gorditas, and moles.
If you plan a Taco night or a fiesta with friends and family, have some potato taco recipes on hand. And remember to add some color to the party with homemade margarita recipes!
Potato Tacos
Equipment
- 1 Air fryer
- 1 Cooking Bowl
- 1 Skillet
- 1 Potato Masher
Ingredients
- 4 small large russet potatoes boiled & peeled
- ½ cup shredded cheese dairy-free
- ½ tsp ground cumin
- ½ tsp paprika
- ½ tsp garlic powder
- ½ tsp onion powder
- 2 Tbsp olive oil Avocado oil
- sait and pepper to taste
- 12-15 mini corn tortillas
- 24 toothpicks as needed
- ¼ cup Chopped cilantro (optional)
- 1 tsp lime juice (optional)
- sour cream (optional)
- Guacamole (optional)
- Salsaor pico de gallo (optional)
- Shredded cabbage orlettuce (optional)
- Hot Sauce (optional)
Instructions
- In a large bowl,combine cheese, cumin, paprika, garlic, and onion powder.
- Mash potatoes in the bowl using a ricer or a potato masher and mix with the spices and cheese.
- Taste and season with salt and pepper.
- Warm tortillas in a dry skillet or microwave and cover with a towel.
- Spread about oneheaping tablespoon of potato onto half a tortilla and fold it closed. Securewith a toothpick.
- Brush or lightly spray each side of the tacos with oil or cooking spray and place them into the airfryer.
- Fry at 380F for 10-12 minutes or until crispy, flipping once.
- Serve three tacos, and each topped with toppings of your choice.
Notes
Healthy Ways To Cook Potatoes
Moving on, let’s talk about healthy ways to cook potatoes. First of all, your potatoes must be cooked. It will kill harmful bacteria and break down anti-nutrients that get in the way of nutrient absorption.
Another crucial thing is the cooking method you use for your potatoes. Dunking your potatoes in oil and heating them at high temperatures is not a good practice.
It will remove all the nutrients. Steaming, baking, and boiling are the best options for minimizing fat and calorie content. Â
Always boil your potatoes with the skin on. It will save vitamins B and C from escaping into the water. Use only a little water when boiling potatoes.
You can also try steaming them! Avoid adding unhealthy oils and artificial flavouring. Use olive oil for baking, and add fresh or dried herbs for seasoning. Do not add too much salt!
Let’s talk about the French fries! If you think that by eating french fries, you can reap the health benefits of potatoes, it’s time to rethink.
French fries and potato chips are fried and processed in a way that contains harmful compounds that can be toxic over time. French fries and chips can only cause obesity. Â
It is the reason they should be avoided or consumed in moderation. Potatoes are versatile and nutritious vegetables. Fried and processed potatoes can impart adverse effects and should be avoided.
Potatoes should be prepared healthily. When eaten in moderation, they’re an excellent addition to your diet.
What are the side effects of potatoes?
While potatoes are generally considered safe to consume, there are a few side effects that some people may experience:
Allergic Reactions
Some people may be allergic to potatoes and experience symptoms such as itching, hives, swelling of the throat or mouth, and difficulty breathing.
Digestive Issues
Eating too many potatoes can cause digestive issues like bloating, gas, and diarrhea, especially if consumed raw.
High Glycemic Index
Potatoes have a high glycemic index, which can cause a rapid spike in blood sugar levels. It can be problematic for people with diabetes or those trying to manage their blood sugar levels.
Acrylamide Formation
When potatoes are cooked at high temperatures (such as frying), they can form a substance called acrylamide, a potential carcinogen.
Solanine Poisoning
Potatoes contain a toxic compound called solanine which can cause symptoms like nausea, vomiting, diarrhea, headache, and even paralysis in rare cases if consumed in large amounts or if they are green or sprouted.
It’s important to note that most people can consume potatoes without any adverse effects, but if you experience any unusual symptoms after consuming potatoes, it’s best to consult a doctor.
Summary
Potatoes are versatile and nutritious vegetables. When eaten in moderation, they are an excellent addition to your diet.
Potatoes are generally considered safe to consume, but there are some side effects that some people may experience.
Fried and processed potatoes can have negative effects and should be avoided.
What are the Different Types of Potatoes?
Potatoes are one of the world’s most versatile and widely used vegetables. There are different types of potatoes, each with unique texture, flavour, and cooking properties. Here’s a rundown of the most common types:
Russet Potatoes
Russet potatoes are the classic potatoes. They have rough, net-like skin and a starchy texture, making them ideal for baking, frying, and mashing.
Fingerling Potatoes
 As the name suggests, fingerling potatoes are small and stubby, resembling fingers. They have a naturally narrow and small shape, which makes them perfect for roasting, grilling, and boiling.
Red Potatoes
Red potatoes have a waxy texture that keeps their flesh firm throughout cooking. They have thin yet vibrant red skins that add colour to any dish. They are great for boiling, steaming, and roasting.
White Potatoes
White potatoes hold their shape well even after cooking. They have delicate and thin skin that adds the right amount of texture to salads. They are perfect for boiling, baking, and mashing.
Yellow Potatoes
 Yellow potatoes have golden skin and yellow to golden flesh. Their dense texture makes them perfect for grilling, roasting, and frying. When grilled, they develop a crispy skin that enhances the flavour of the thick flesh.
Purple Potatoes
Purple potatoes have moist and firm flesh and add vibrant colour to salads. The purple colour of this type of potato is preserved best by microwaving. They are great for boiling, baking, and mashing.
What is the history of potatoes?
The potato is a staple food crop cultivated for thousands of years. It is believed to have originated in the Andean region of South America, where it was first domesticated over 7,000 years ago.
The Inca civilization of Peru is credited with being the first to cultivate and consume potatoes, and they are believed to have grown as many as 200 varieties.
Potatoes were introduced to Europe in the 16th century when Spanish conquistadors brought them back from South America.
They were initially used as decorative plants and considered unfit for human consumption due to their association with poisonous nightshade plants.
However, potatoes quickly gained popularity among farmers as a low-cost, high-yield crop that could provide a reliable food source for their families.
In the 18th century, potatoes became a staple food crop in Ireland due to their ability to thrive in the country’s cool, damp climate.
They were particularly well-suited to small-scale farming, which was common in Ireland then. By the mid-19th century, potatoes accounted for up to 80% of the Irish diet.
However, this reliance on a single crop would prove disastrous during the Irish Potato Famine of the 1840s, when a disease called late blight destroyed the potato crop, causing a catastrophic famine that resulted in the deaths of over one million people and the emigration of millions more.
Despite this tragedy, potatoes became an important crop worldwide, and their popularity grew. Today, potatoes are grown in almost every country and are an essential food source for billions of people.
They are used in various dishes and are known for their versatility, affordability, and nutritional value.
The Author’s Message
I hope you liked my blog about 37 Amazing Health Benefits of Potatoes Types and Recipes. I’m not saying that potatoes are the best food for everyone, but there are a lot of good things about them.
I think you should try potato to see if it makes you feel better. If you’re not sure what to do, please let me know through this blog post.
We appreciate you reading. I’m always happy when one of my blog posts can help people understand something like this.
Potatoes are a great source of carbohydrates, fiber, vitamins, and minerals. However, their effects on weight loss are still debatable. Some studies suggest that potatoes, when consumed in moderation and prepared in a healthy manner, can be a part of a balanced diet in support of weight loss. This is because potatoes are low in calories, high in fiber, and can help you feel full for longer, preventing you from overeating.
However, potatoes can also be high in carbohydrates, which can lead to weight gain if consumed in excess. Furthermore, potatoes are often prepared in unhealthy ways, such as deep-fried or loaded with butter and sour cream, which can negate any potential weight loss benefits.
If you are looking to lose weight, incorporating potatoes into your diet can be a healthy choice as long as they are prepared in a healthy manner. Try boiling or baking potatoes instead of frying them, and avoid adding butter, cheese, or sour cream. Instead, consider seasoning them with herbs and spices or a small amount of olive oil.
Ultimately, weight loss is achieved through a combination of healthy eating, regular exercise, and lifestyle changes. While potatoes can be a healthy addition to your diet, they should be consumed in moderation and as part of a balanced diet in combination with other healthy foods.
Potatoes are a rich source of carbohydrates, fiber, and essential nutrients such as vitamin C, potassium, and vitamin B6. They also contain antioxidants, which can help reduce the risk of chronic diseases such as heart disease, cancer, and diabetes.
Yes, potatoes are a good source of fiber. One medium-sized potato with skin contains about 2 grams of fiber. Eating a diet high in fiber can help improve digestive health, reduce cholesterol levels, and lower the risk of heart disease.
Potatoes themselves are not necessarily a weight loss food, but they can be part of a healthy diet and lifestyle that leads to weight loss. Potatoes are low in fat and calories, and the fiber content can help keep you feeling full and satisfied.
However, it’s important to keep in mind that how you prepare and serve potatoes can significantly affect their nutritional value.
The healthiest way to prepare potatoes is by boiling or baking them with the skin on, as this helps retain the most nutrients. Adding unhealthy toppings such as butter, cheese, or sour cream can negate some of the health benefits of potatoes.
Instead, try topping potatoes with healthier options such as Greek yogurt, salsa, or herbs and spices.
