Research shows that potatoes have numerous health-related benefits. In this article, we share with you 27 proven benefits of potatoes to humans.
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1. Lowers Blood Pressure
One of the most effective minerals in maintaining the right blood pressure is Potassium. Research shows that potato skin has been found to contain about 535 mg of potassium 17.3 mg of sodium. Potassium works by precipitating the production of salt and water by the kidneys, which helps in reducing blood pressure. (source) Further research shows that potatoes contain chemicals that are used in the production of varieties of blood pressure medication (source).
2. Boosts Cardio-vascular Health
Some of the main minerals and nutrients found in potatoes are vitamin B6, copper, potassium, vitamin C, phosphorus, manganese, niacin, fibre, and pantothenic acid. Most of these nutrients have been found to promote heart health.
Research indicates that Potassium helps in lowering the risk of ischemic heart disease, a disease that attacks the heart's major blood vessels. Consuming eight potatoes daily contains 4,069 mg of potassium, which can lower the risk of ischemic heart disease by over 49%.
3. Prevention of Cancer
Previously studies had not shown whether consumption of potatoes had any effect on amplification of cancerous activity by body cells. Research shows that they can be beneficial in targeting colon cancer stem cells. Potatoes also contain high percentages of Vitamin C, which according to research helps in reducing the risk of getting cancer. It is also used in high-doses by cancer patients to reduce the effects of cancer treatment.
4. Boosts Brain Health
One of the co-enzyme acids found in potatoes is alpha lipoic acid. The acid’s main responsibility is to prevent cell damage, enhance the functioning of neurons and improve general brain health (source). It also helps in mitigating memory loss occurrence and cognitive decline in Alzheimer disease patients.
According to research, potatoes have also been found to be one of the most effective foods for depression treatment. Potatoes trigger the production of serotonin, which affects neurotransmitters in the brain and dictates one’s mood. Potatoes are high in tryptophan, an amino acid that is converted into serotonin in the brain. Anti-oxidants in potatoes like Vitamin C also boost brain activity and help to maintain mood balance at optimal levels.
5. Reduce Inflammation
Potatoes contain two major glycoalkaloids, a-solanine and a-chaconine, which give potatoes their flavor. These glycoalkaloids have been linked to the reduction of inflammatory compounds in the body (source). Other compounds found in potatoes are anthocyanins, which also act as inflammatory compounds, especially against gut inflammation.
6. Boosts Body Immunity
Some of the minerals and compounds found in potatoes have been linked with the enhancement of the body’s immunity. Research proves that potato compounds help in triggering the production of leucocytes, which help in boosting the body’s immune system. Moreover, minerals like vitamin C help in the prevention of a common cold and running nose. Other minerals like Zinc help in boosting the body against diseases like Malaria and Pneumonia.
7. Promotes Sleep
According to a research by Sports Magazine, the higher the glycemic index in food, the better the quality of sleep upon consumption. Potatoes are some of the top foods with a high glycemic index of approximately 85 in every medium (173g) potato. For optimal results, doctors recommend that a meal containing potatoes should be taken, at least one hour before sleep.
8. Reduces Pre-menstrual Symptoms (PMS)
Potatoes and particularly potato juice is a source of some of the most effective nutrients for PMS alleviation (source). It contains Vitamin B6, which according to a report done by The BMJ proved the efficacy of the mineral in alleviating PMS. Moreover, the carbohydrates found in potatoes also contain an amino acid called tryptophan that triggers serotonin production. Like Vitamin B6, serotonin helps in maintaining optimal mood levels during PMS.
9. Lowers Cholesterol in the Blood
Depending on the way you prepare them, potatoes can be effective in the lowering of the cholesterol in the blood (source). Minerals like fibre, which are found on the skin of the potato, are responsible for maintaining the optimum levels of blood cholesterol. Soluble fibre is contained in the skin hence removing the skin deprives you of this important mineral. However, deep-frying potatoes has an opposite effect on the blood cholesterol levels. Consuming excess deep-fried potatoes can raise blood cholesterol, which has negative effects on the body.
10. Intercepts Formation of Kidney Stones
Some minerals like fibre and magnesium found in potatoes help in preventing the formation of kidney stones (source). Kidney stones are caused by the elevation of uric acid elements in the blood. Uric acid is mainly produced during the breakdown of proteins in the body. Consuming foods that have high protein content like fish, meat, eggs, milk, spinach etc. can increase the levels of uric acid produced by the body. Moreover, minerals like iron and calcium also contribute to the formation of kidney stones by the body. Magnesium inhibits calcification, which is the accumulation and deposition of calcium in the blood, hence preventing kidney stone formation.
11. Enhances Satiety and Weight Management
Some of the most common and effective ways of maintaining the right body weight are by consuming foods that are high in their satiating properties like potatoes (source). Satiety is the feeling of fullness after a meal, which helps to suppress appetite and hence reduce weight gain.
Potatoes have the highest satiety index when compared to forty other common foods. This is because potatoes contain high amounts of proteinase inhibitor 2 (PI2), which has been linked to appetite suppression.
12. Promotes Bone Formation and Strength
Potatoes are rich in minerals that help in the formation of stronger bones (source). Minerals like magnesium, calcium, iron, phosphorous and zinc are responsible for the formation of strong bones, teeth etc. Minerals like zinc and iron also help in the production of collagen, which is the main structural protein found in the skin and other connective tissues.
13. Prevents Scurvy
Scurvy is a disease caused by a deficiency of Vitamin C, and which results in bleeding gums and resurfacing of recently healed wounds. According to research, potatoes are rich in Vitamin C and hence remain effective in the prevention and treatment of scurvy.
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