DietFood & Nutrition

How can potatoes benefit my health?


Potatoes are edible oven, available worldwide and all year round. They are relatively inexpensive to grow, rich in nutrients, and can behave deliciously.

In recent years, the popularity of humble potatoes has declined due to interest in low-carb foods.


However, the fiber, vitamins, minerals, and phytochemicals provided by it can help to prevent illnesses and improve human health.


Potatoes were first raised in the Andes of South America until ten thousand years ago. Spanish explorers introduced them to Europe in the early sixteenth century.


They are now the largest vegetable crop in the United States, where they eat an average of 55 pounds, or 35 kilograms (kg) of potatoes each year. They are the main food in many countries of the world.


This feature of the MNT Knowledge Center is part of a collection of articles about the health benefits of famous foods.

Fast facts on potatoes:

Here are some important tips on potatoes.

  • Some evidence suggests that potatoes help reduce inflammation and constipation.
  • A medium potato contains about 164 calories and 30% of the recommended daily B6.
  • On a winter day, a baked potato serves an economical, thermal and proportional behavior.


Overuse of fruits and vegetables can benefit health and reduce the risk of many lifestyle-related health conditions.


Potatoes have important nutrients, even when cooked, that can benefit human health in various ways.


Here we look at 10 ways potato can play a vital role in a healthy lifestyle, including prevention of osteoporosis, maintaining heart health and reducing the risk of infection.

1) Bone health

Iron, phosphorus, calcium, magnesium, and zinc in potatoes help the body to form and maintain bone structure and strength.


Iron and zinc play an important role in the production and maturation of collagen.


Both phosphorus and calcium are important in bone structure, but for the mineral content of the bones, both minerals must be balanced. Too much phosphorus and too little calcium results in bone loss and aids in osteoporosis.

2) Blood pressure

Low sodium intake is essential to maintain healthy blood pressure, but increasing the amount of potassium is just as important. Promotes potassium vasodilation, or expansion of blood vessels.


According to the National Health and Nutrition Examination Survey (NHANES), less than 2% of US adults meet the daily recommended 4,700 milligrams.


Potassium, calcium, and magnesium are all present in the potatoes. They have been found to reduce blood pressure naturally.

3) Heart health

Cholesterol deficiency along with potato fiber, potassium, vitamin C, and vitamin B6 support heart health.


Potatoes contain a certain amount of fiber. Fiber helps reduce the total amount of cholesterol in the blood, reducing the risk of heart disease.


NHANES-based research has linked high potassium intake and low sodium intake to lower risk of associated deaths and cardiovascular diseases.

4) Inflammation

Choline is an important and versatile nutrient found in potatoes. It assists with muscle movement, mood, learning, and memory.

It also assists in:

  • the absorption of fat
  • early brain development
  • maintaining the structure of cellular membranes
  • transmitting nerve impulses


A large potato contains 57 mg of choline. Adult males need 550 mg a day, and females 425 mg.

5) Cancer

Potato have folate. Folate plays a role in the synthesis and repair of DNA, and as such, it prevents many types of cancer cells from forming DNA mutations.


The amount of fiber from fruits and vegetables such as potatoes is associated with a lower risk of colorectal cancer.


Vitamin C and quercetin also act as antioxidants, protecting cells from damage from free radicals.

6) Digestion and regularity

The fiber content in the potato helps prevent constipation and promote regular digestion.

7) Weight management and satiety

Dietary fiber is commonly recognized as one of the most important factors in weight management and weight loss.


They act as “blocking agents”¬† digestive track. They increase motivation and reduce appetite, so a person feels fuller and less likely to consume more calories.

8) Metabolism

Potatoes are a great source of vitamin B. It plays an important role in energy metabolism by breaking down carbohydrates and proteins into glucose and amino acids. The smaller compounds are more easily used for energy in the body.

9) Skin

Collagen is a skin support system. Vitamin C is an antioxidant that helps prevent sun, pollution and smoke damage. Vitamin C also helps in collagen smooth wrinkles and improves overall skin texture.

10) Immunity

Research has shown that vitamin C helps reduce the severity and duration of colds. Potatoes are the good source of vitamin C.


How healthy a potato is in the diet depends to some extent on what it contains or how it is cooked. Oil, sour cream, and butter all add up to calories, but plain potatoes themselves are relatively low in calories.

It also provides important nutrients, such as vitamin C, vitamin B6, and many kind of  minerals.

A 100g (g) or 3.5 ounce serving is only slightly more than half of a medium sized potato. It contains a lot of white potatoes, baked with skin,:

  • 10 milligrams (mg) of calcium
  • 64 mg of iron
  • 27 mg of magnesium
  • 75 mg of phosphorus
  • 544 mg of potassium
  • 6 mg of vitamin C
  • 211 mg of vitamin B6
  • 38 micrograms (mcg) of folate
  • 94 calories
  • 15 grams of fat
  • 0 grams of cholesterol
  • 08 grams of carbohydrate
  • 1 grams of dietary fiber
  • 10 grams of protein
  • 10 milligrams (mg) of calcium


Potato also provides niacin, choline and zinc. Different types provide slightly different nutrients.


Sodium: Whole, unprocessed potatoes have very little sodium, only 10 mg per 100g (3.5 ounces), or less than 1% of the recommended daily limit. However, this is not true of processed potato products, such as French fries and potato chips.


Alpha Lipoic Acid: Potatoes also contain a compound known as alpha-lipoic acid (ALA), which helps the body convert glucose into energy.

Some evidence suggests that alpha lipoic acid helps regulate blood glucose levels, improve vasodilation, prevent retinopathy in diabetic patients, and protect brain and nerve tissue.


Quercetin: Fluoride found in potato skin, quercetin has an anti-inflammatory and antioxidant effect that protects body cells from damage caused by free radicals.


Flavonoids are a type of phytonutrient, an organic compound that is thought to help protect against disease.


Antioxidant: Potato contains vitamin C, which acts as an antioxidant. Antioxidants can help prevent cell damage and cancer, and promote healthy digestion and cardiovascular functions.

Fiber: Potato fiber helps maintain a healthy digestive system and circulation.



The potato plant, along with tomatoes and eggplant, belongs to the Night Shade Family. Some of these plants are toxic, and potatoes were previously considered unusable. Potato shoots and leaves are poisonous and should not be eaten.


Solanine: Potatoes that are sprouting or having a green color are found in solanine, a toxic compound that causes headaches, muscle aches and diarrhea, along with circulatory and respiratory problems. If a strong potato has sprouted or formed “eyes”, it is enough to eliminate all the sprouts. However, if the potato is shrinking or has a green color, it should not be eaten.


Acrylamide: Studies show that when the potatoes are cooked at 248 Fahrenheit, or 120 degrees Celsius, they produce a chemical called acrylamide. This mixture is found in plastic, glue, paint and cigarette smoke. It has been linked to the development of many cancers. Acrylamide has neurotoxic properties, and can negatively affect genes and reproductive health.


Diabetes and Obesity: Potatoes contain even high levels of simple, simple carbohydrates. This may not be beneficial for people suffering from diabetes or obesity when overeating. Like all foods, potatoes should be eaten with moderation and carbs like rice or pasta instead of a vegetable. Eat non-starchy vegetables along with potatoes for a balanced nutrition. Lemons, on the other hand, have been shown to reduce the risk of diabetes.


Beta Blocker: This is a type of drug that is commonly prescribed for heart disease. This can increase the level of potassium in the blood. High potassium foods like potatoes should be used moderately when taking beta blockers.


Potassium: High levels of potassium in the body can pose a serious risk to kidney damage or kidneys that do not fully function. Bad kidneys cannot filter more potassium than blood, and it can be fatal.


Fertilizers: Potatoes grown in heavy compost soils can have high levels of heavy metal contamination. Anyone who is concerned about it can grow their own potatoes, if they have a garden, or buy organic varieties.


A healthy, balanced diet that contains a variety of fresh fruits and vegetables can help improve their health and prevent health problems. Instead of focusing on one thing, it is better to choose different types of food.


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