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13 Amazing Health Benefits of Potatoes

Potato is an edible stem vegetable that belongs to the perennial nightshade Solanum tuberosum.  They are one o the most widely consumed vegetable all over the world and is also known as a staple. When it comes to consumption, it is the world’s fourth largest food crop. Potatoes are not only delicious but they are also extremely beneficial for our health, because of the presence of many nutrients like vitamins, minerals, antioxidants, dietary fibers, phytonutrients etc. in them. In this article, we will know about the major health benefits of potatoes, but first, let’s take a look at below mentioned nutrition chart of potatoes.

Nutrition Chart of Potato

Nutrition Chart of Potatoes
Source-USDA

 

Health Benefits of Potatoes

Health Benefits of Potatoes
Source-Pixabay.com

 

(1) Promotes Weight Gain 

Eating potatoes on a regular and moderate basis has been found to be very beneficial for the underweight individuals who would like to gain some weight.

It is an ideal diet for the extremely lean people, as it will help them not only in gaining some extra pounds but is also a good source of nutrients like vitamins and minerals.

This weight-gain benefit of potato is mainly because of the abundance of carbohydrates in them. Eating 100 grams of potatoes provide around 17 grams of carbohydrates which roughly translates into 77 kcal of energy.

Potatoes are high in calories and this makes them very beneficial for the weight gain.

In addition to this, the B complex vitamins and the Vitamin C present in the potatoes plays a significant role in the absorption of carbohydrates and this also helps in the weight gain.

(2) Keeps Our Digestive System Healthy 

Consuming potatoes on a regular and moderate basis has been found to be very beneficial for our stomach and helps in keeping our digestive system healthy.

This benefit of potato is mainly because of the presence of dietary fibers or roughage in them.

The dietary fibers present in the potatoes act as a natural laxative, improves bowel movement and ensures smooth elimination of waste from our system.

By doing so it not only provides relief from constipation but also helps in treating various digestive disorders like abdominal pain, indigestion, irritable bowel syndrome, bloating, flatulence, colorectal cancer etc.

Potatoes are rich in carbohydrates which are easy to digest, and this helps in metabolism and thus helps in keeping our digestive system healthy.

(3) Reduces The Risk of Scurvy 

Potatoes are a good source of Vitamin C and consuming 100 grams of potatoes provide around 19.7 mg of Vitamin C, and this makes them very beneficial against scurvy.

Scurvy is a disease caused by the deficiency of Vitamin C in our body. It is characterized by the symptoms like cracked lip corners, spongy and bleeding gums, pain in joints and muscles, loss of appetite, malaise, fatigue, fever, poor wound healing etc.

Vitamin C present in the potatoes reduces the risk of scurvy and also provides a number of other benefits such as strengthens the immune system, provides antioxidantal benefits, provides anti-inflammatory benefits, maintains cardiovascular health, aids in weight loss, relieves stress and so on.

Some other good sources of Vitamin C are  Spinach, orange, guava, broccoli, strawberries, grapefruit etc.

(4) Aids In Treating Rheumatism 

Careful and moderate consumption of potatoes  ( for this, water obtained from boiled potatoes can be used ) has been found to be very effective in treating rheumatism and for providing relief from the pain associated with it.

Rheumatism is a condition that causes inflammation and pain in the joints, muscles and fibrous tissues.

The Vitamin C present in the potatoes are anti-inflammatory in nature which means they are very effective in providing relief from inflammation and pain associated with it.

Another compound, magnesium present in the potatoes also plays a significant role in treating rheumatism.

However, it should also be remembered that potatoes are high in starch and carbohydrates and eating too many potatoes can lead to weight gain or obesity, which can worsen the condition of rheumatism.

So, if you’d like to use potatoes against rheumatism, you have to eat them in moderation and also ensure that you keep your weight under control.

(5) Provides Relief From Inflammation 

Regular and moderate consumption of potatoes has been found to be very beneficial for providing relief from the inflammation and the pain associated with it.

This benefit of potatoes is mainly because of the presence of anti-inflammatory compounds present in it.

Vitamin C present in potatoes provides relief from inflammation and is thus effective against arthritis, gouts, rheumatism etc.

However, as mentioned earlier, make sure that you eat them in moderation to avoid the excessive weight gain ( which may otherwise worsen the inflammatory diseases)

(6) Reduces The Risk of Several Types of Cancers 

 Regular and moderate intake of potatoes has been found to be very useful in reducing the risk of several types of cancers like colon cancer, skin cancer, abdominal cancer, lung cancer, breast cancer, prostate cancer etc.

This anti-carcinogenic benefit of potatoes is mainly due to the presence of antioxidants like Vitamin C and other antioxidantal compounds like phytonutrients in them.

These antioxidants fight with the free radicals of our body, stabilizes them and thus prevents them from causing oxidative damage to our cells.

Free radicals are nothing but the unstabilized ions that get formed during the oxidation process in our body. As these are unstabilized, so they steal electrons from the neighboring molecules and thus cause oxidative damage to them.

By protecting our cells from the oxidative damage, it reduces the risk of several types of cancers.

Other compounds like zeaxanthin, quercetin, carotenes etc. also play a significant role in protecting us against the risk of various cancers.

Also Read: 7 Major Side Effects of Eating Too Many Potatoes

(7) Provides Relief From Hypertension 

Hypertension or high blood pressure is a major health problem that affects billions of people all over the world and is also a leading cause of various cardiovascular problems.

Keeping our blood pressure under control is important and potatoes can help with the same.

It has been found that eating potatoes on a regular and moderate basis is very beneficial for providing relief from hypertension.

This benefit of potatoes is mainly due to the presence of “Potassium” in it.

Potassium is a vital mineral that acts as a vasodilator, relaxes our blood vessels, improves blood circulation and thus helps in keeping our blood pressure under control.

By controlling our blood pressure level, it reduces the risk of hypertension and also helps in maintaining our cardiovascular health, thus reducing the risk of heart attack, heart stroke, irregular heartbeat etc.

In addition to the potassium, dietary fibers present in the potatoes also helps in providing relief from hypertension.

This is because they help in removing bad cholesterol from our body, and thus prevents our arteries from getting clogged by plague etc.

When our arteries are unclogged, blood can flow smoothly, without the risk of high blood pressure.

(8) Keeps Our Neurological System Healthy 

Another important benefit of potatoes for our health is their ability to improve brain functions and protects it from cognitive problems like Alzheimer’s disease and Parkinson’s disease.

This benefit of potatoes is mainly because of the presence of many nutrients like vitamins, minerals, antioxidants, phytonutrients etc. in them.

The antioxidants present in the potatoes protect our brain cells ( aka neurons) from the oxidative damage caused by the free radicals and thus reduces the risk of cognitive diseases like Alzheimer’s disease, Parkinson’s disease, dementia etc.

In addition to this, potatoes are also rich in Iron that carries oxygen to our brain cells and allow them to function at the optimal level.

Our brain needs a good amount of energy to function properly, and this can also be fulfilled by potatoes because of the abundance of carbohydrates in them.

Potassium present in the potatoes improves blood circulation in brain, and thus helps in keeping our brain healthy.

Other nutrients like Vitamin B complex, magnesium, zinc, phosphorus, phytonutrients etc. also plays a significant role in keeping our neurological system healthy.

(9) Keeps Our Cardiovascular System Healthy 

Eating potatoes on a regular and moderate basis has been found to be very beneficial for our heart and helps in keeping our cardiovascular system healthy.

This health benefit of potatoes is mainly due to the presence of many nutrients like vitamins, minerals, antioxidants and dietary fibers etc. in them.

The antioxidants present in the potatoes protect our cardiovascular system from the oxidative damage caused by the free radicals.

In addition to this, they are also a good source of potassium which acts as a vasodilator, relaxes our blood vessels and thus helps in controlling hypertension, a leading cause of various cardiovascular problems.

The dietary fibers present in the potatoes also plays a significant role in managing our cardiovascular health because of their ability to reduce bad LDL cholesterol from our body ( which is also a leading cause of cardiovascular problems like heart attack, heart stroke etc. )

Other nutrients present in the potatoes also plays a significant role in keeping our heart healthy and for improving our cardiovascular health.

However, it should be remembered that potatoes are high in calories and overeating them can lead to weight gain or obesity, which is an open invitation for various cardiovascular problems.

(10) Are Good For Kidneys 

 

Consuming potatoes on a regular ( but on a moderate) basis has been found to be very beneficial for our kidneys and helps them to function properly.

This advantage is mainly because of the presence of dietary fibers and abundance of water in it  ( around 70 to 80 percent of potato’s weight ).

The dietary fibers present in the potatoes act as a natural laxative, improves bowel movement and thus helps in smooth elimination of waste and toxins from our system.

The water present in the potatoes also plays a major role in getting rid of toxins and other impurities from our system.

This benefit of potatoes is very useful for our kidneys as it reduces the burden of removal of toxins from kidneys, and allow them to function properly.

In addition to this, potatoes are also a good source of magnesium that prevents calcification ( accumulation and deposition of calcium in kidneys and other tissues) and thus reduces the risk of kidney stones.

(11) Provides Antioxidantal Benefits

Potatoes are a good source of many antioxidants like Vitamin C, Vitamin E and other antioxidantal compounds like phytonutrients, flavonoids, carotenoids etc.  that provides a number of benefits to our health.

The antioxidants present in the potatoes fight with the free radicals of our body, stabilizes them and thus prevents them from causing oxidative damage to our cells.

By doing so, it also reduces the risk of various cancers.

It is also effective in making our immune system stronger and for providing relief from the inflammatory diseases like gouts, rheumatism, arthritis etc.

Last but not the least, the antioxidants present in potatoes helps in keeping signs of premature aging like fine lines, wrinkles, age spots, dark spots etc. at bay.

(12) Maintains Our Cholesterol Level 

Potatoes have been found to be very beneficial for managing our cholesterol level, and this also helps in maintaining our cardiovascular health.

This benefit of potatoes is mainly due to the presence of dietary fibers in them.

The dietary fibers present in the potatoes is not only good for our digestive system, but also helps in reducing bad LDL cholesterol from our body, and enhance the production of good HDL cholesterol.

It prevents our arteries from getting clogged by plague and thus reduces the risk of atherosclerosis.

Also Read: 16 Wonderful Beauty Benefits of Potatoes For Skin And Hair

(13) Make Our Immune System Stronger

Regular and moderate intake of potatoes has been found to be very beneficial for making our immune system stronger and for reducing the risk of various diseases.

This benefit of potatoes is mainly due to the presence of antioxidants and other relevant compounds in them.

These antioxidants fight with the free radicals of our body, stabilizes them and prevents them from causing oxidative damage to our cells, including the white blood cells that form the backbone of our immune system.

By protecting our immune system from the oxidative damage, it strengthens it,, and when our immune system is stronger, we are less likely to get infected by cold, cough, fever, flu etc.

In addition to this, other nutrients like vitamins, minerals, phytonutrients etc. also plays a major role in making our immune system stronger.

 

Reference(s)

https://en.wikipedia.org/wiki/Potato

http://www.nutrition-and-you.com/potato.html

https://www.organicfacts.net/health-benefits/vformble/health-benefits-of-potato.html

 

Disclaimer

The information contained in the post is for general purpose only and shouldn’t be considered as a medical advice or as an alternative to medical advice. Although I’ve tried my best to keep the information contained in this post as accurate and updated as possible, I make no guarantee of the accurateness of the same.

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