However, this all-purpose vegetable has some surprising health and nutrition benefits.Fiber can help prevent heart disease by keeping cholesterol and blood sugar levels in check.The fiber found in potatoes is a special type called “resistant starch,” which has the health benefits of both soluble fiber and insoluble fiber and causes less gas than other types of fiber.So, don’t be afraid to eat your potato skins.When you don’t have enough potassium in your diet, your body retains extra sodium, and too much sodium raises your blood pressure. .
Potatoes: Health benefits, nutrients, recipe tips, and risks
The humble potato has fallen in popularity in recent years, due to the interest in low-carb foods.However, the fiber, vitamins, minerals, and phytochemicals it provides can help ward off disease and benefit human health.They are now the biggest vegetable crop in the United States (U.S.), where the average person eats 55 pounds, or 25 kilograms (kg) of potatoes every year.This MNT Knowledge Center feature is part of a collection of articles on the health benefits of popular foods.Potatoes contain important nutrients, even when cooked, that can benefit human health in various ways.According to the National Health and Nutrition Examination Survey (NHANES), fewer than 2 percent of American adults meet the daily 4,700-milligram recommendation.Fiber helps lower the total amount of cholesterol in the blood, thereby decreasing the risk of heart disease.Fiber intake from fruits and vegetables like potatoes are associated with a lowered risk of colorectal cancer.Vitamin C and quercetin also function as antioxidants, protecting cells against damage from free radicals.They increase satiety and reduce appetite, so a person feels fuller for longer and is less likely to consume more calories.This plays a vital role in energy metabolism, by breaking down carbohydrates and proteins into glucose and amino acids.Vitamin C works as an antioxidant to help prevent damage caused by the sun, pollution, and smoke.10) Immunity Research has found that vitamin C may help reduce the severity and duration of a cold.Some evidence suggests that alpha-lipoic acid can help control blood glucose levels, improve vasodilation, protect against retinopathy in diabetic patients, and preserve brain and nerve tissue.Flavonoids are a kind of phytonutrient, organic compounds that are believed to help protect against disease.Antioxidants may help prevent cell damage and cancer and promote healthy digestion and cardiovascular functions.Avoid any that show signs of decay, including wet or dry rot, any roots or potatoes with a greenish hue.Exposure to sunlight can lead to the formation of solanine, which causes potatoes to turn green.Potatoes should not be stored around onions because both vegetables emit natural gases that cause the other to decay.Scrub potatoes under running water and remove any bruises or deep eyes with a paring knife.Potatoes can be boiled with mint and sprinkled with black pepper, or steamed to preserve more of the water-soluble vitamins. .
Potato nutrition facts & health benefits
But when prepared in these ways, they can lead to weight gain, diabetes and heart disease, according to the Harvard School of Public Health.In fact, a study published in 2017 in The American Journal of Clinical Nutrition found that people who ate fried potatoes twice a week saw an increased risk of death.They may also help with digestion, heart health, blood pressure and even cancer prevention.Purple potatoes are especially good sources of phytonutrients and antioxidants.A 2012 study published in the Journal of Agriculture and Food Chemistry found that six to eight small purple potatoes twice a day helped lower blood pressure and risk of heart disease and stroke among people who were overweight and suffering from hypertension.Jarzabkowski said that the fiber found in potatoes could help lower cholesterol by binding with cholesterol in the blood.Vitamin C can help prevent everything from scurvy to the common cold, and potatoes are full of this nutrient, with about 45 percent of the recommended daily intake per medium baked potato, according to the Washington State Potato Commission.The organization suggests that people with arthritis try cutting nightshade vegetables from their diets for two weeks to see if symptoms improve.For example, a 2011 study published in the Journal of Nutrition found that potatoes might reduce inflammation.The largest health benefit offered by potatoes is how they can help with digestion due to their high fiber content, Jarzabkowski said.Potatoes' high level of carbohydrates makes them easy to digest, while their fiber-filled skin can help keep you regular.Heart health.Jarzabkowski said fiber is associated with clearing cholesterol from blood vessels; vitamins C and B6 help reduce free radicals; and carotenoids help maintain proper heart functioning."Sodium and potassium, which are found in potato peels, are two important electrolytes, and athletes lose them in sweat.".A 2017 study published by the Journal of Nutritional Biochemistry found that consuming purple potatoes might reduce the risk of colon cancer.The study looked at groups of pigs on three different diets, one of which was supplemented with purple potatoes.Health risks.Nevertheless, your health would suffer from eating nothing but potatoes, said Jarzabkowski.Jarzabkowski said, "The last thing I'd recommend to a diabetic is a potato.".Furthermore, a 2016 study in The American Journal of Clinical Nutrition found that different individuals respond to a food’s glycemic index value in substantially different ways.Use it as a carb rather than as your only vegetable," she said.The Harvard School of Public Health tracked the diet and lifestyle of 120,000 men and women for about 20 years and found that people who increased their consumption of French fries and baked or mashed potatoes gained more weight over time — as much as 3.4 lbs.The risk held for women who ate baked, boiled, mashed or fried potatoes and for men who ate fried potatoes.Men who ate the equivalent amount of potato chips, however, did not see their risk for higher blood pressure increase.Baking a potato is the best way to prepare it, as baking, or microwaving, a potato causes the lowest amount of nutrients to be lost, she said.In a potato, those water-soluble nutrients include B-complex vitamins, vitamin C, potassium and calcium.As much as 80 percent of a potato's vitamin C may go down the drain if you boil the vegetable.However you cook a potato, try to eat the skin.This part of the plant is called a tuber, which functions to provide food to the leafy part of the plant.Idaho, whose license plates bear the slogan “Famous Potatoes,” is the top potato-producing state, but spuds are grown in all 50 U.S. states.(20 billion kg) of the vegetable.(56 kg) of potatoes per year; Germans eat about twice as much.For many years, people thought that eating potatoes would cause leprosy.French fries were introduced to the United States by Thomas Jefferson, who served them in the White House during his presidency (1801-1809).The Irish Potato Famine: In the 1840s, an outbreak of potato blight swept through Europe and wiped out the potato crop in many countries.Another million left Ireland, mostly for Canada and the United States.The potato was the first vegetable to be grown in space. .
Benefits Of Potatoes: 14 Incredible Benefits Of This Super Vegetable
The many health and skin benefits of potatoes make the vegetable all the more special.It also works wonders for curbing inflammation in the body and boost immunity and healthy blood circulation.It is great for people with high blood pressure and water retention coz it balances high sodium levels.".Helps Calm You DownAccording to the book 'Healing Foods', Potatoes, especially its white flesh, is rich with tryptophan, an amino acid with natural sedative properties that helps calm the nerves.It is only the oil and cholesterol laden ingredients it is cooked with that makes it a threat to the heart.They also contain fiber, potassium, and vitamins C and B6 - all of which are great for heart health.Potatoes if prepared right can boost heart health.Potatoes are rich in potassium, a mineral that is excessively lost during diarrhea.The potato juice benefits can help alleviate PMS symptoms.The rich calcium content of potatoes makes the bones stronger.Benefits of Potato for skin.Here's how you can use potato and potato juice to treat your many skin woes.Wash your eyes with water.To get rid of the wrinkles, apply the some potato juice on the affected area and see the results for yourself.You can also apply some finely mashed raw potato paste on the skin.Removes Dead Skin CellsPotatoes can do wonders to exfoliate your skin from within."The antioxidant rich peels can be applied to skin to exfoliate the skin.Rich in vitamin C, potatoes can help treat dry skin by nourishing it from within.Apply it on your face and leave it on for 20-25 minutes.Rich in vitamin C, potatoes can help treat dry skin.Take potato slices, preferably cold and apply it on the affected areas of your skin.It is always better to keep the skin on when you eat potatoes. .
Are Potatoes Healthy? – Cleveland Clinic
Advertising Policy Cleveland Clinic is a non-profit academic medical center.Registered dietitian Andrea Dunn, RD, explains the benefits of potatoes and how you can enjoy them without sabotaging your healthy eating goals.“Potatoes are put in the starchy vegetable category, due to the amount of carbohydrates they contain,” says Dunn.But the higher calorie content doesn’t make potatoes a diet no-no.“Healthy food choices should include a variety of starchy and non-starchy vegetables,” says Dunn.“In fact, the new Dietary Guidelines for Americans includes up to 5 cups a week of starchy vegetables for those needing 2,000 calories a day.”.Potatoes come in many varieties that differ in taste, texture and color.Each type varies slightly in terms of its vitamin and mineral content.“The skin has half of the potato’s fiber content and many of its nutrients,” says Dunn.One of the reasons people may avoid potatoes when they’re trying to eat healthy is because of the cooking method, not the vegetable itself.Any food soaked in butter, deep fried or topped with sour cream will pack on the calories.But potatoes can be a healthy and delicious choice if you use these cooking methods:.“Try a drizzle of olive oil with chives instead of sour cream, butter and salt,” says Dunn.And these have a savory flavor that doesn’t require syrup or sugar on top.And these have a savory flavor that doesn’t require syrup or sugar on top.These are packed with flavor and nutrition without unhealthy fats or excess calories.These are packed with flavor and nutrition without unhealthy fats or excess calories.Potatoes aren’t the diet villain they’ve been made out to be.Skip the fries and enjoy your potatoes using healthy cooking methods. .
Top 5 health benefits of sweet potato
Discover our full range of health benefit guides or check out some of our best sweet potato recipes, from our feta & kale loaded sweet potato to our spinach sweet potato & lentil dhal .An 80g serving of sweet potato, or one medium potato, counts towards one of your five-a-day, unlike white potato, which does not.While there are no ‘superfoods’ that can prevent cancer and certain risk factors for cancer are unrelated to diet, there is evidence that eating a healthy diet can reduce the risk of cancer.Studies have suggested that the antioxidants in the peel of sweet potatoes, especially purple sweet potato, may help reduce this oxidation process, thereby reducing the risk of cancer.May support digestive health.Sweet potatoes are high in fibre, which has been shown to promote a healthy digestive system.Interesting findings suggest that moderate consumption of sweet potato and sweet potato leaves may improve blood sugar regulation in type-2 diabetes.Good for eye health.Too many oxalates in the diet may cause kidney stones.How does cooking affect the nutritional value of sweet potato?The good news, however, is that cooking sweet potato appears to increase its vitamin C content.Sweet potato dhal with curried vegetables.What are anthocyanins and why are purple foods so healthy?More health & nutrition tips.She is an accredited member of the British Association for Applied Nutrition and Nutritional Therapy (BANT) and the Complementary & Natural Healthcare Council (CNHC). .
15 Health Benefits of Sweet Potatoes, According to Science – La
Their relatively low glycemic index means that the sweet potatoes release sugar into the bloodstream slowly, unlike other starchy foods.Caiapo has been documented as improving the glucose and cholesterol levels of individuals with type II diabetes, and is thus used as dietary management of this disease (8).The sweet potato is a high fiber food, which has been shown to lower the blood sugar levels of individuals suffering from type I diabetics (9).Furthermore, sweet potatoes are an important source of magnesium, which has also been shown to minimize the risk of individuals developing type II diabetes (12).Bottom Line: Sweet potatoes contain essential fibers and magnesium that are critical in the prevention and management of diabetes.Studies done on animal models have shown that an increase in magnesium intake protects the brain from anxiety and/or depression after a traumatic injury (14).Bottom Line: Sweet potatoes are an important source of magnesium, whose deficiency has been reported to be linked with a higher risk of depression, stress and anxiety.Studies carried out on the purple sweet potato have conclusively shown that the extracts from the vegetable variant had the capability of inhibiting the production of active inflammatory components in the body (21).Bottom Line: The presence of anthocyanins and choline in sweet potatoes make the vegetables an essential dietary source in the prevention and reduction of chronic inflammation in the body.The vegetable’s high anthocyanin content is believed to be the reason behind the sweet potato’s anti-cancer activity when it comes to gastric and breast cancers (20).The presence of carotenoids such as beta-carotene in sweet potatoes has also been reported as having a significant effect on reducing the risk of men becoming afflicted with prostate cancer (25).Studies on animal models have shown that the methanol extract from the root of a sweet potato can protect the gastrointestinal tissues from aspirin-induced ulcers (28).Another study showed that the flour in the roots of the sweet potatoes helped in the prevention of ethanol-related ulceration in the stomach in animal models (29).Bottom Line: Studies on the extracts from sweet potatoes have shown that the vegetable has chemicals that can help heal wounds and ulcers in the stomach.The scavenging activity and the high levels of polyphenols contribute to its antioxidant properties and help in minimizing the risk of one developing a cardiovascular disease.Other scientific studies have shown that the high levels of anthocyanin in the purple-fleshed sweet potato contributed to the vegetable’s ability to reduce the chances of coronary disease (31).In addition, sweet potatoes contain soluble dietary fibers, which have been strongly linked to reduced risk of cardiovascular diseases (32).Bottom Line: The fibers, anthocyanin, polyphenols, and high radical scavenging activity contained in sweet potatoes are all important in the fight against cardiovascular diseases.Some studies have found that the ethanol and acetone extracts from sweet potato leaves possess antimicrobial properties against bacteria that cause pneumonia, and typhoid (33).Other studies have found that sweet potato leaf powder, and its water, ethanol, and peptone extracts possess antimicrobial activity against Salmonella typhi, E.coli, and Klebsiella pneumoniae (34).Bottom line: Sweet potatoes and their extracts possess antimicrobial activities, which can be used in the prevention and treatment of a variety of bacterial pathogens and infections.Other studies have shown that Vitamin A is an effective stimulant of collagen, making it useful in decreasing the rate of natural cell aging as well as inhibiting photoaging of our skin (41).Bottom Line: Sweet potatoes contain high levels of Vitamin A, C, and E, all of which are useful in the promotion of proper skin and hair health.Bottom line: Sweet potatoes contain significantly high amounts of fibers, which are essential in promoting a well-functioning digestive tract, as well as preventing constipation.Studies have shown that a higher intake of potassium results in a decrease in blood pressure (42), which then significantly reduces the chance of an individual developing a stroke or a coronary problem.The high doses of Vitamin A in sweet potatoes makes the vegetable ideal for consumption by women of childbearing age to enhance their fertility.Sweet potatoes also contain a healthy dose of iron (47), which is a crucial mineral in promoting fertility in women of childbearing age.Studies have shown that an increase in dietary intake of iron from food sources such as sweet potatoes can help reverse secondary fertility, as well as reduce the chances of women ending up suffering from ovulatory infertility.In addition, sweet potatoes contain high doses of vitamin A, which is essential in improving reproductive performance in women of childbearing age.Bottom Line: Sweet potatoes contain high amounts of vitamin A, C, and E, all of which are integral in promoting good vision. .
Are Potatoes Healthy? Here's What a Nutritionist Says
Here's a primer on potato health benefits, as well as the best ways to prepare the vegetable to maximize its nutritional value.But really, potatoes of all varieties are healthful, particularly when consumed with the skin.In addition to fat-burning resistant starch, potatoes may offer another benefit linked to weight control.Research published in the journal Clinical Nutrition in 2020 looked at the impact of potatoes vs. rice as part of a mixed dinner on post-meal and overnight blood sugar regulation in people with type 2 diabetes.Each meal contained 50% carbohydrate, 30% fat, and 20% protein.The researchers concluded that potatoes are suitable for people with diabetes when consumed as part of a balanced meal and do not disrupt blood glucose regulation.It probably goes without saying that frying anything, including potatoes, isn't the most nutritious cooking method.A 2020 study looked at the impact of cooking methods on the contents of potato starch, vitamin C, minerals, and antioxidants.The study also confirmed that cooling potatoes after cooking upped the resistant starch content.In short, potatoes are a nutrient-rich, naturally gluten-free source of energizing, satiating whole food carbs with potential health and performance benefits.