Potato / Potato Health Benefits And Nutrition Information



Potato is one of the most common as well as important food on this planet. You can find them in curries, at street-side food, in restaurants, everywhere, and almost can get them in any dish you want. They are an inseparable part of cooking and have become a staple in the kitchen, can be found in many dishes across the globe and are a favorite food of most people.

Biological name of potato is Solanum tuberosum and belongs to the nightshade family. The ability of potatoes to blend with other vegetables and ingredients, and still giving a dish excellent tastes has given them a chance to make a pace in every kitchen across the world.

Even after having a bad image, potatoes are enriched with health benefits making them an important part of any diet. They may look huge in looks but they are made up of 70% to 80% of water. The health and beauty benefits of potatoes have made them more special. Rich in potassium, vitamin B6, vitamin C, copper, fiber, manganese, and more are behind the health benefits of potatoes.

Health Benefits of Potatoes

Digested Easily:

Potatoes are rich in carbohydrates which make them easy to digest. The healthy carbs present in them help to enhance the mechanism in the body require for digestion. Also, they are also rich in fiber that supports digestion. They make a good food for people who cannot intake hard food for energy and a healthy option for babies. One thing to tie a knot is potato here means baked, mashed, or boiled potatoes, not potatoes fries or chips. Potatoes can help in the recovery of diarrhea quickly because of potassium present in it.

Helps in Weight Gain:

Made up of carbs and have a little amount of protein, potatoes help in weight gain. People who desperately want to add few pounds on their lean body must add potatoes in their diet. Vitamin B-complex and vitamin C present in potatoes help the carbs to get absorbed in the body.

Reduce blood pressure:

Potatoes are rich in potassium, especially the skin of potatoes and potassium can help to lower blood pressure and regulates healthy blood pressure. A medium-sized potato contains about 15% of daily recommended potassium. In some study, it was mentioned that eating baked or boiled potato twice a day can help to reduce and regulate blood pressure.

Better Heart Health:

Being rich in potassium, fiber, vitamin B6 and vitamin C, potatoes are proved to be really good for heart health. The fiber present in it helps to reduce the level of cholesterol in the body, potassium reduces blood pressure, and vitamins help in absorption of an essential nutrient for good heart. Thus, daily intake of potato can help you to keep your heart healthy. Also, it has antioxidants called anthocyanins which can do wonders for hear health.

Prevent cancer:

Red and russet potatoes are rich in flavonoid antioxidants and vitamin A such as carotenes and zeaxanthin that can help to keep many types of cancer away from you. Also, in some study at Agricultural Research, it was stated that potatoes also contain quercetin, a compound that has anti-cancer and anti-tumor properties. Apart from this, it has vitamin A and vitamin C making this staple rich in antioxidants and protecting your body from harmful cancer effects.

Treats inflammation:

Potatoes are rich in antioxidants, potassium, vitamin C, and vitamin B6. All these compounds and nutrient helps to get relief from inflammation in digestive system and intestines. Also, the dietary elements can aid mouth ulcer and its anti-inflammation properties can also be used to treat gout and arthritis.

Treat Rheumatism:

Calcium and magnesium present in potatoes can help in providing relief from rheumatism and the water of boiled potatoes can be used to cure the inflammation and pain of the disease.

Treat Scurvy:

The presence of vitamin C in potatoes helps to prevent Scurvy which is caused due to the deficiency of vitamin C. Cracked lips corners, bleeding and spongy gums, viral infection are the few symptoms of scurvy.

Good Sleep:

The compound found naturally in potato known as tryptophan is a natural sedative that ensures to get you a good sleep. And the potassium present in vegetable works as a muscle relaxant which confirms more peaceful sleep.

Beauty Benefits of potato

Potatoes not only have health benefits, but the potato juice and potato peel can amazingly help you to look flawless and get healthy skin.

Treats dark circle and puffy eyes:

Applying potato slice or potato juice under eyes can help you to get rid of dark circles. Also, this can also help you to treat puffy eyes. All you need to do is, take a raw potato, peel it, and cut it into a large slice. Wrap them in cloth or cotton and keep it on eyes for 15 to 20 minutes, and then wash it with warm water. Do this daily for a week.

Prevent and reduce wrinkles and fine lines:

Potato slows down the process of aging and reverses the signs of aging like wrinkles and fine lines. The vitamin C present in potato does the job of reversing the signs. You can apply potato juice or raw mashed potato paste in an affected area for 20 minutes and then rinse it off.

Remove dark spots, blemish, and pimples:

Potatoes also helps to get rid of a blemish, dark spots, and pimples. Apply raw mashed potato or sliced potato or potato juice in an affected area, massage for 3-4 minutes, and wash it off with plain water. Do this once daily to see the best result.

Potatoes also treat dry skin, sunburn, improves collagen health, remove dead skin cells, and help lighten skin.

Nutrition Information of Potatoes

Potatoes contain calcium, iron, sodium, phosphorous, potassium, vitamin A, vitamin B, vitamin C, and vitamin P that helps to get its health and beauty benefits.

Nutrition Facts per 100 grams: (1 Oz is Equal to 28.3495)

Amount Per 

Calories 77
% Daily Value*
Total Fat 0.1 g 0%
Saturated fat 0 g 0%
Polyunsaturated fat 0 g
Monounsaturated fat 0 g
Cholesterol 0 mg 0%
Sodium 6 mg 0%
Potassium 421 mg 12%
Total Carbohydrate 17 g 5%
Dietary fiber 2.2 g 8%
Sugar 0.8 g
Protein 2 g 4%
Vitamin A 0% Vitamin C 32%
Calcium 1% Iron 4%
Vitamin D 0% Vitamin B-6 15%
Vitamin B-12 0% Magnesium 5%
*Per cent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.