Key Takeaways Eating potatoes is a great way to increase your intake of whole foods rich in complex carbohydrates, vitamins, minerals, and other plant-based compounds. Potatoes help support the health of important body systems such as your GI tract, circulatory system, skin, and immune system. Research has also found that potatoes may be good for weight management and blood pressure. Potatoes are a naturally gluten-free vegetable packed with vitamins, minerals, and fiber. Research shows they can support bone, heart, immune, and digestive health when enjoyed as part of a balanced diet. 1. Your Bone Health Gets a Boost Potatoes provide potassium and phosphorus, two essential nutrients for bone health. One medium potato with the skin on provides approximately 15% to 28% of your daily potassium needs. A higher intake of fruits and vegetables is associated with better bone density. 2. Your Blood Pressure May Decrease Potassium increases sodium excretion in the urine, which helps to regulate blood pressure. In one study, researchers found that participants who consumed a diet higher in potassium, such as boiled or baked potatoes or a potassium supplement, saw a significant benefit in systolic blood pressure. Researchers believe that, over time, such a change would be clinically relevant. 3. Your Heart Health May Improve Potatoes can support heart health with fiber and potassium-nutrients many people don’t get enough of. Baking, broiling, steaming, or roasting (with a small amount of olive oil) are all heart-healthy ways to prepare potatoes. Limit potato and potato products, such as hash browns, French fries, and potato chips, to avoid excess sodium and saturated fat. 4. Your Inflammation and Immune Health May Benefit Potatoes contain vitamin C, an essential water-soluble vitamin with antioxidative properties that affect immune health. Antioxidants can reduce inflammation by scavenging free radicals, reactive molecules produced by cell metabolism that can damage cells. Potato peels also contain quercetin, a type of flavonol, which may help support the immune system by reducing inflammation. However, more research is needed to determine its effects. 5. Your Digestion and Regularity May Feel Smoother Potatoes contain both soluble and insoluble fiber, which are essential for maintaining gut health. Potatoes also contain resistant starch, which acts as a prebiotic by feeding beneficial bacteria in your gut and helping improve microbial balance. Eating foods rich in fiber, such as potatoes, can help maintain regular bowel movements. Soluble fiber helps form softer stools, while insoluble fiber speeds up the digestion process. When adding more fiber, drink plenty of fluids to prevent gas and bloating. 6. Your Weight Management May Be Supported A key factor to sustainable weight loss and management is consistently following a nutrient-dense diet. Eating potatoes that are steamed, baked, broiled, grilled, or roasted regularly (with minimal sodium and saturated fat) may help you meet your weight-loss goals. Potatoes are moderate in calories, low in fat, and rich in filling fiber. 7. Your Skin Health May Get Better Potatoes are a good source of B vitamins, vitamin C, carotenoids, and other plant-based compounds that act as antioxidants. An increased intake of antioxidants is associated with skin health. 8. Your Insulin Sensitivity May Improve Cooking, cooling, and reheating potatoes can boost their resistant starch content, which may help improve insulin sensitivity. However, eating large amounts of potatoes-especially fried ones-has been linked to a higher risk of type 2 diabetes. If you have risk factors for diabetes, discuss with your healthcare provider how potatoes can fit into your diet. Limiting fried foods of any kind is one of the best ways to protect your health. What Types of Potatoes are Healthiest? For culinary purposes, potatoes are typically described based on their starch content. Different types include the following.
https://www.verywellhealth.com/potato-benefits-11853124
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