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Are French Fries Healthy? Find it Out with These Health Benefits of Potatoes

Potatoes constitute to be one of the healthiest vegetables, which are cheaply available all throughout the year. Potatoes are edible tubers which grow in the soil. It is the staple food for many people in most of the countries. The various health benefits of potatoes can be endowed with the rich content of fiber, minerals, vitamins, phytochemicals, etc.

Benefits Potatoes

Contents Of The Article:

The most popular vegetable-Potato!
Health benefits of Potatoes
Potato Benefits For Skin
Nutrient profile of Potatoes
How to select the Potatoes?
Potato storage
Cooking Potatoes
Best recipes-Potatoes

The Most Popular Vegetable-Potato!

Potatoes are widely consumed by most people all around the world. The potato nutrition shows that a medium potato is supposed to contain about 164 calories which are almost 30% of the daily recommended intake.

Many people claim that potatoes help in reducing inflammation and keeping constipation at bay! Potato benefits are innumerable including a reduced risk of Osteoporosis, heart problems, etc.

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Health Benefits Of Potatoes:

Consuming potatoes on a daily basis will help in reducing the risk of many diseases and boost the body’s overall mechanism. The various health benefits of potatoes can be enlisted as follows:

Improving bone health:

Strengthens Your Bones

The potato nutrition facts show that potatoes are rich in Iron, Calcium, Phosphorous, Zinc, Magnesium, etc. All the nutrients play a vital role in the development of the bone structure of the body. Proper mineralization of the bone is paramount for strengthening the bones. It also helps in the production of Collagen and protects the body from Osteoporosis.

Maintains the blood pressure:

Maintains the blood pressure

The potato nutrition facts show that potatoes are a rich source of Potassium. The body needs sufficient quantity of Potassium to be able to maintain low levels of Sodium. Balancing the two nutrients plays a major role in maintaining the levels of the blood pressure.

Since Potassium is an excellent vasodilator, it will facilitate in widening the vessels of blood, thereby, lowering the blood pressure. You can lower the blood pressure in a natural way as the best health benefits of potatoes.

Maintaining a healthy heart life:

Improving The Cardiac Health

Potato has negligible amounts of Cholesterol and hence, supports the health of the heart. Potatoes are rich sources of Vitamin C, B6, Potassium, and fiber. The rich nutritional value of potatoes makes them very healthy.

People who consume potatoes on a regular basis are supposed to be away from cardiac problems. Potato for a heart is a common belief by many people, owing to the rich nutrient profile of potatoes!

Reducing inflammation:

Potato benefits the body by reducing inflammation, allergic reactions, etc. It is rich in Choline which helps in improving the mood, boosting the memory, augments the cognitive ability, learning capability, etc. On an average, an adult male will require about 550mg of Choline, and an adult female will require 425 mg of Choline.

The health benefits of potatoes are in maintaining a healthy nervous system, transmitting the nerve impulses, facilitating the development of the brain, etc. Potatoes are linked with a healthy brain.

Guarding against cancer:

Guarding against cancer

The various vitamins in potatoes make them one of the healthiest vegetables. It is a rich source of Folate. Folate plays a major role in the synthesis of DNA, repairing the cells, facilitating the process of cell division, preventing the cancerous cells from forming and dividing, etc.

Due to DNA mutations, the cancerous cells will be inhibited from growing. People who have potatoes on a regular basis will have a lowered risk of developing colorectal cancer. The fiber in potatoes, the Vitamin C, and Quercetin will protect the cells from the damage of free radicals.



Potato nutrition shows that they are rich in the fiber content. Having a diet which is a good source of fiber will prevent constipation and promote a healthy digestive tract.

Weight Management:

Weight Management

Potatoes are widely used by most dieticians and weight experts in the management of weight. The dietary fiber in potatoes plays a vital role in losing weight. They will act on the food residues and help in adding the bulk to the stool.

Potato calories being about negligible help in managing the weight. Since potatoes are fulfilling, they help in keeping you satisfied for long durations of time. It is a great way to reduce the appetite by munching on potatoes.



Potatoes are a rich source of Vitamin C. One of the best health benefits of potatoes is to boost the body’s defence mechanism. People who consume more potatoes in the daily diet will have lesser infections, common cold, viral flu, etc. Apart from a reduction in the common infections, it has been found that the severity of the infection will be reduced to a considerable extent.

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Potato for Hair:

Potato for Hair

Many people use potato for hair health. You can apply the raw juice from the potatoes to the root hairs and scalp. The starch content of the potatoes will make the scalp soft and supple. You must thoroughly wash the head with water after the application of potatoes.

Potato Benefits For Skin:

Guava Health Benefits For Skin

Collagen is the prime supporting system of the skin. Having a diet rich in potatoes will promote healthy skin. Being a rich source of Collagen and Vitamin C, the potato benefits for skin are innumerable.

The skin is protected from the damage from the sun, dust particles, smoke, pollution, acne, etc. The rich Vitamins in potatoes will help in smoothening fine lines and wrinkles, reducing age-spots, blemishes, acne marks, etc.

One of the best health benefits of potatoes known to mankind is the maintenance of the overall texture of the skin. Many people apply raw potato juice to the skin to improve the complexion and facilitate in softening the skin.

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Nutrient Profile Of Potatoes:

The nutritional value of potatoes shows that potatoes are very healthy. There is a diverse range of recipes and ways in which you can incorporate potatoes in the daily diet. There are various benefits of having potatoes on a regular basis.

However, if you wonder are potatoes healthy, then it will greatly depend upon the way they are cooked. Potatoes are quite low in calories but adding oil, butter, mayonnaise, sour cream, etc. will augment the number of calories.

About a medium-sized potato with skin, approximately 100 grams will have the following nutrients:

Calories 94
Fat 0.15
Cholesterol 0 gm
Carbohydrates 21.08 gm
Dietary fiber 2.1 gm
Proteins 2.10 gm
Calcium 10 mg
Iron 0.64 mg
Magnesium 27 mg
Phosphorous 75 mg
Potassium 544 mg
Vitamin C 12.6 mg
Vitamin B6 0.211 mg
Folate 38 mcg

The various health benefits of potatoes can be endowed with the rich nutrient value of it. Apart from the above-enlisted nutrients, potatoes are rich in Niacin, Zinc, Choline, Quercetin, Flavonoids, low amounts of Sodium, etc.

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How To Select The Potatoes?

Most potatoes are sold to make French fries. They constitute to be one of the most preferred foods by children and teenagers as well. Crisp French fries can be made through a particular way of frying them. Apart from the way of cooking, the selection of the potatoes will play a crucial role too! The maximum health benefits of potatoes can be reaped by having boiled potatoes.

The selection of potatoes involves choosing potatoes which are clean and devoid of eyes. If the potatoes have eyes or are sprouting, they must not be bought. If you have wondered are potatoes healthy, then potatoes are good for health, they mostly will not get spoilt for around 2 months. However, spoilt and rotten potatoes must be immediately discarded lest they will spoil the other potatoes.

The deep fried potatoes are the worst for the health of any individual. The potato calories will increase to a considerable extent by frying them in oil. There are various types of potatoes, which can be enlisted as follows:

  • Sweet potato
  • Red potato
  • White potato
  • Yellow potato
  • Blue potato

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Potato Storage:

You can reap the best health benefits of potatoes when they are stored appropriately. Potatoes are best stored between 45-50 degrees Fahrenheit in a dry and dark environment. When potatoes are exposed to sunlight, it can lead to the development of a greenish tinge on them. It is extremely dangerous to consume potatoes which have formed Solanine as they are toxic.

Storing potatoes in the refrigerator isn’t advised. The starch content of the potatoes will be converted into sugar on refrigeration. The taste of the potatoes will be altered on refrigeration. It is paramount to keep in mind that potatoes must never be stored around onions. The release of natural gases will lead to the decay of both the potatoes as well as onions.

You must buy the potatoes which are unwashed and unpacked. Washing the potatoes with water early can deplete the protective coating and rich nutrients from the skin. You must avoid the bacterial buildup by washing the potatoes just before cooking them. You can protect the red potato nutrition by storing them properly.

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Cooking Potatoes:

There are innumerable health benefits of potatoes. The most nutrition of the potato lies in the skin. Hence, it is best advised to make the recipes of potatoes with its skin.

However, it is paramount to keep in mind that the skin must be scrubbed well and cleaned under running water. It will help in removing the dirt and sand particles. You must ensure to use a stainless steel knife for removal of the eyes of the potatoes.

Potatoes can be added in most gravies by boiling them. Starchy potatoes baked along with the skin are one of the healthiest foods. You can add potatoes to a salad as a great treat. Mashed potatoes along with chopped mint leaves and black pepper make one of the most preferred recipes.

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Best Recipes-Potatoes:

You can try some healthy and delicious recipes with potatoes such as BBQ potato chips, roasted potatoes with black pepper, stuffed potato patties, vegetable soup with potatoes, potato salad, etc. There are various ways in which you can protect the red and white potato nutrition.

Though potatoes are edible, the leaves and shoots of potatoes are toxic and must never be consumed. Potatoes are high in carbohydrates are hence, not advisable for people who suffer from health issues such as Diabetes, Obesity, etc.

A diet which is balanced with potatoes and other fresh fruits and vegetables will be good for the well being of any individual. To be able to prevent various health problems you must incorporate various foods rather than focusing on only one item. So, reap the best health benefits of potatoes and boost your immune system!

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