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Potatoes are one of the most common and important
food sources on the planet, and they contain a wealth of health benefits
that make them all the more essential as a staple dietary item for much
of the world’s population. These health benefits include their ability
to improve digestion, reduce cholesterol levels, boost heart health,
protect from polyps, prevent cancer, manage diabetes, strengthen the
immune system, reduce signs of aging, protect the skin, increase
circulation, reduce blood pressure, maintain fluid balance, reduce
insomnia, and boost eye health.
Introduction to Potatoes
Naughty children around the world often refuse to eat their vegetables,
yet they share something else in common. They almost all like potatoes!
This is the strange and magical quality of potatoes; you will rarely
find anyone who dislikes them or refuses to eat them. They are in almost
every major continental diet in some form, and they can be prepared in
dozens of ways, including baked, fried, sliced, mashed, and many more.
They are native to the Americas, most likely in the Andes, Peru, and
Bolivia. They were first cultivated somewhere between 7,000 and 10,000
years ago in that Central American and South American region. The term
potato can refer to either the plant or the entire tuber, which is
rather shapeless and ugly, in most varieties. It’s scientific name is
Solanum Tuberosum, and it is actually a member of the Nightshade family.
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Wild potatoes still grow in some parts of the Americas, but it was
introduced outside of that region only 400-500 years ago. It now
dominates the world as the 4th largest food crop, and more than 1/3 of
the world’s potatoes are actually now grown in China and India, where it
represents an essential part of their cuisine, as well as the cuisine of
many of their neighboring countries.
Today, it’s difficult to imagine and diet vegetables without potatoes.
They has somehow became one of the most popular and recognized foods on
the planet. Potato lovers (including me), and even those who don’t like
them (yet!), will be equally delighted to know that potatoes have
nutritional components that go far beyond carbohydrates and calories,
and they can be an extrememly beneficial addition to any dietary plan.
First, let’s explore the nutritional facts of potatoes, before we dive
into the somewhat unknown health benefits of this world-famous
vegetable!
Nutritional Facts of Potatoes
The reason that potatoes have spread across the globe so quickly and has
been so widely accepted is because they are a storehouse of energy and
nutrition, including vitamins, minerals, and essential organic
compounds. Their minerals include very good amounts of manganese,
magnesium, potassium, and phosphorous, and moderate amounts of iron,
copper, zinc, and calcium. In terms of vitamins, a single serving of
potatoes contains great amounts of vitamin C, folate, vitamin B6, and
niacin, as well as good amounts of pantothenic acid, thiamin, vitamin K,
and riboflavin. On top of that, potatoes are a wonderful source of
carbohydrates, fiber, and protein. Overall, this unremarkable tuber
contains many of the essential building blocks for good health!
Health Benefits of Potatoes
Weight Gain: Potatoes are primarily made of
carbohydrates and contain very little protein. This makes it an ideal
diet for those excessively lean or thin people who desperately want to
put on weight. The vitamin content includes vitamin-C and B-complex,
which also help in proper absorption of carbohydrates. That is one of
the reasons that potatoes make up a large part of the diet of sumo
wrestlers, as well as many other athletes who need large energy reserves
to burn off in order to compete!
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Digestion: Since potatoes predominantly
contain carbohydrates, they are easy to digest and facilitate digestion.
This property makes them a good diet for babies or for those who cannot
digest hard food, but need energy. However, remember that eating too
many potatoes on a regular basis may cause acidity over time. Potatoes
also contain a considerable amount of fiber or roughage, more in raw
potatoes and cold ones than boiled or hot ones. This stimulates
peristaltic motion and increased secretion of gastric juices, which
eases digestion and prevents conditions like constipation and protects
the body from more serious conditions like colorectal cancer. Fiber is
also connected with scraping cholesterol out of the arteries and blood
vessels, thereby increasing heart health.
Skin Care: Vitamin-C and B-complex as well
as minerals like potassium, magnesium, phosphorus and zinc are good for
the skin. Apart from that, pulp obtained from crushed raw potatoes,
mixed with honey, can work well in skin and face packs. This even helps
to cure pimples and spots on the skin. Again, this pulp, if applied
externally on burns, provides quick relief and faster healing. Smashed
potatoes, and even water in which potatoes have been washed, are very
good for softening and cleaning skin, especially around the elbows, and
the back of the hands.
Scurvy: The vitamin-C present in potatoes
can help prevent this disease, caused by a deficiency of vitamin-C. It
is characterized by cracked lip corners, spongy and bleeding gums, and
frequent viral infections. Although it has been eliminated from most
first and second world countries with ready access to vitamin C, it
still exists in certain nations of the world, so the prolific presence
of potatoes in the world helps with this problem.
Rheumatism: There are two parts to the
effect of potatoes on this condition. Vitamins like the calcium and
magnesium in potatoes help to provide relief from rheumatism. Also,
water obtained from boiling potatoes can relieve the pain and
inflammation of rheumatism. However, due to high starch and carbohydrate
content, it tends to increase body weight which may have adverse effects
on rheumatic people. It is a fine balance, so you must apply it as a
helpful approach without consuming the potato itself.
Inflammation: Potatoes are very effective
in reducing inflammation, both internal and external. Since it is soft,
easily digested and has a lot of vitamin-C (a very good antioxidant that
repairs tissue wear and tear), potassium and vitamin-B6, it can relieve
any inflammation of the intestines and the digestive system. It is very
good dietary element for those who have mouth ulcers as well. Therefore,
people who suffer from arthritis and gout can use potatoes for their
anti-inflammatory impact, but again, since it can add to weight gain,
which exacerbates these conditions, and is commonly eaten with meat and
other rich foods that make gout worse, a fine balance must be struck.
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Cancer Prevention: Certain types of
potatoes, particularly red and russet potatoes, contain high levels of
flavonoid antioxidants and vitamin A like zeaxanthin and carotenes, they
can protect you against many types of cancer. Also, research at the
Agricultural Research service has shown that potatoes contain a compound
called quercetin, which has been proven to have anti-cancer and
anti-tumor properties. Finally, the high levels of vitamin A and C both
have antioxidant qualities that can protect your body from the
devastating effects of cancer.
High Blood Pressure: Since high blood
pressure can occur for a number of reasons that include diabetes,
tension, indigestion, nutrient balance, food content and many others,
different treatments are required. Luckily, potatoes can alleviate
multiple possible causes; potatoes can be used to relieve high blood
pressure due to tension. They can also treat indigestion due to
abundance of vitamin-C and fiber within it, but they should be avoided
if the high blood pressure is a result of diabetes. The fiber present in
it is helpful in lowering cholesterol and improves functioning of
insulin in the body, which aids in the lowering of blood pressure. This
is because there is a direct relation between blood pressure and the
glucose level in the blood; insulin helps to regulates that glucose
level. Furthermore, the potassium found in potatoes (46% of daily
requirement per serving) lowers blood pressure, since potassium
functions as a vasodilator.
Brain Function: Proper functioning of the
brain depends largely on the glucose level, oxygen supply, various
components of the vitamin-B complex and certain hormones, amino acids
and fatty acids like omega-3. Potatoes cater to almost all the needs
mentioned above. They are high in carbohydrates, and thereby maintain
good levels of glucose in the blood. This prevents the brain from
letting fatigue creep in and it keeps your cognitive activity and
performance high. Next, the brain needs oxygen, which is carried to the
brain by the hemoglobin in the blood; its main constituent is iron.
Potatoes contain iron as well. Therefore, potatoes help deliver oxygen
to the brain as well. There are a wide variety of vitamins and minerals
in potatoes that positively affect the function of the brain, including
phosphorus, zinc, and the B complex vitamins. The vasodilating
properties of potassium have also been connected to stimulation of brain
function due to increased blood flow to that essential organ.
Heart Diseases: Apart from the vitamins
(B-complex, C), minerals and roughage, potatoes also contain certain
substances called Carotenoids (lutein, zeaxanthin). Carotenoids are
beneficial for heart health and the functioning of other internal
organs. Again, since potatoes raises the glucose level in the blood and
over-consumption may cause obesity, which puts pressure on your heart,
you must be careful about how often you use potatoes for this health
benefit. This method of preventing heart disease is not recommended for
obese or diabetic people.
Kidney Stones: Kidney Stones, also known as
Renal Calculi, are caused mainly due to increased levels of uric acid in
the blood. In such cases, foods high in protein should be avoided,
particularly animal proteins such as meat, turkey, shrimp, fish, eggs,
and milk, as well as spinach, raw plantain, black grams and certain
beans, which drastically increase the level of uric acid in the blood.
Iron and calcium also contribute to forming the stones. Potatoes are
rich in both of these so logically, they wouldn’t fit in as a
preventative measure of kidney stones, but they also contain magnesium,
which inhibits the accumulation or deposition of calcium (calcification)
in the kidney and other tissues, thereby proving beneficial for
treatment of renal calculi.
Diarrhea: Potatoes are an excellent
component of an energy-rich diet for those suffering from diarrhea,
since it is very easy to digest and contains mild roughage. However,
eating too many potatoes can cause diarrhea due to the excessive
ingestion of starch.
Other Benefits and Cautions: Juice from
potatoes is a good treatment for burns, bruises, sprains, skin problems,
ulcers, effects of narcotics, prostate cancer, uterine cancer, and the
formation of cysts or tumors. On the other hand, some care also needs to
be taken while eating potatoes. Green potatoes are often poisonous, and
so are potato leaves and fruits, as they contain alkaloids like solanine,
chaconine and arsenic. An overdose of those chemicals could easily prove
fatal. Moreover, the glycemic index (in simple words, the energy or
sugar content) of potatoes is very high (above 80), so people that are
obese, trying to lose weight, or diabetic should avoid eating potatoes.
If eaten, potatoes are healthier when baked, rather than raw or fried.
However, don’t worry; those health risks affect a small part of the
population of potato eaters in the world. If you are otherwise fine and
healthy, don’t forget that a bit of fat is not bad for you; it’s
actually beneficial. Don’t be afraid to enjoy some potato chips and
French-fries while watching TV. You won’t become a couch potato if you
eat in moderation! |