We know that potatoes are delicious, and they are one of the most widely used and versatile foods in different cuisines around the world. But, you may be asking yourself, are potatoes healthy? Yes, provided they are prepared correctly and eaten in a balanced diet… The truth is white potatoes have a whole host of nutritional benefits and are loaded with antioxidants and valuable nutrients.
Over time potatoes have become a mainstay in most of our diets and are one of the most widely recognized foods on the planet. But did you know that their health benefits extend far wider than simply providing a rich source of carbohydrates and calories? Because they can be eaten in many different forms and are available throughout the year, they may an excellent addition to your diet plans. Keep reading to learn more about potato health benefits.
One of the reasons potatoes have become so popular is because they have so many nutritional benefits. They’re packed full of energy, vitamins, minerals and organic compounds which are essential for proper bodily function.
# Vitamin CPotatoes are a rich source of vitamin C, providing approximately 45% of the recommended daily intake. Because vitamin C is water soluble it acts as an antioxidant and reduces the risk of damage by free radicals. As a result, it helps to prevent damage to your cells. It’s also important to the production of calcium and iron absorption. Furthermore, it helps to support your immune system and aid wound healing.
# FiberFiber is essential to maintaining healthy digestion and lowering blood cholesterol. That’s why it’s great that just one medium potato (with the skin left on) makes up eight percent of your recommended daily fiber intake. The large quantity of fiber will also help you to feel fuller for longer which can help with weight loss.
# Vitamin B6Another great health benefit of potatoes is that they’re a great source of vitamin B6. One medium sized potato provides ten percent of your recommended daily intake. Like vitamin C, vitamin B6 is water-soluble and plays a large role in carbohydrate and protein metabolism. This means it helps your body turn nonessential amino acids into the various proteins your body needs. For example, it’s crucial to the synthesis of hemoglobin – the component of red blood cells that’s responsible for carrying oxygen.
# IronIron is vital for blood circulation and production. A medium-sized potato contains six percent of your recommended daily intake of iron.
# PotassiumOne medium potato with the skin left on contains fifteen percent of your daily intake of potassium which is key for regulating the fluid and mineral balance in your body. It’s also key for transmitting nerve impulses so that your muscles contract properly.
# Boost Physical PerformanceIf you’re looking to boost your physical performance, potatoes could be the key. Potatoes provide the carbohydrate, potassium and energy levels you need to perform to your best capabilities. In fact, potatoes are more energy-packed than any other commonly consumed vegetable making them a great choice if you’re looking to beat a few personal bests!
# Bone HealthMany of the health benefits of potatoes come from their rich iron, phosphorus, calcium, magnesium, and zinc content. One of the benefits these minerals provide is that they help to strengthen your bones and maintain the proper bone structure.
# Blood PressureHaving a low sodium intake is crucial to having healthy blood pressure, but increasing your potassium intake may be just as important. This is because potassium encourages your blood vessels to widen which eases your blood flow and helps to bring your blood pressure to a normal level. It’s not just the potassium in potatoes that helps to lower your blood pressure, their high calcium and magnesium content also help.
# Heart HealthThe high levels of fiber, potassium, vitamin C, and vitamin B6 in potatoes along with their lack of cholesterol are a great way to promote a healthy heart. Consuming high levels of fiber helps to significantly lower the level of cholesterol in your blood and as a result, helps to improve the health of your heart and decreasing the risk of heart disease.
# InflammationCholine is a nutrient found in potatoes that helps to improve muscle movement, learning capability, memory, and mood. It does this by reducing inflammation in your body and helping it to function properly.
# Reduced Risk of Cancer
Potatoes also contain folate which is important for DNA repair and synthesis. As a result, it can help to prevent cancers by blocking DNA mutations. The high vitamin C content of potatoes also has an antioxidant effect which protects your cells against damage caused by free radicals, thus preventing another common cause of many cancers.
# Digestion and RegularityThe high fiber content in potatoes is one of its most widely known health benefits. It’s well known that getting plenty of fiber helps to reduce the risk of constipation and improve the regularity of your digestion by promoting a healthier digestive tract.
# MetabolismAs a rich source of vitamin B6, potatoes can also help to improve your metabolism. They do this by breaking down carbohydrates and proteins to form glucose and amino acids. This makes those compounds much easier to absorb and use for energy.
# SkinCollagen is crucial for the support of your skin. The high vitamin C content works as an antioxidant to prevent damage to your skin cells and promotes the production of new collagen. This helps reduce the physical appearance of the damage caused by pollution and the sun whilst also helping to smooth out wrinkles.
# ImmunityNumerous studies have found that vitamin C can reduce the severity and duration of a cold as it helps to support and boost your immune system. And as potatoes are a good source of vitamin C, they could be a great way to boost your immunity.