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3 Wonderful Benefits of Potato: How Can It Be Good for You?

Expertly reviewed by Chris Icamen · Dietetics and Nutrition

Written by Fiel Tugade · Updated May 11, 2022

3 Wonderful Benefits of Potato: How Can It Be Good for You?

What’s a good meal without a side dish or appetizer to make it even more enjoyable, right? We all love some good fries or mashed potatoes, especially when our tastebuds crave comfort food. But aside from being indulgent, did you know that potatoes can make meals nutritious, too? Read on to learn all about the benefits of potato, here.

Delicious and Nutritious Benefits of Potato

The first dish that likely comes to mind when you hear “potatoes” are french fries — a snack that’s no doubt an all-time favorite for many of us. And while this finger food is delicious, many people may warn you about its oil and fat components. But there is more to potatoes than just french fries.

People from all over the world consider potatoes as a staple vegetable crop beloved for a variety reasons.

For one, it is rich in carbohydrates, wherein some may take it as a substitute to rice or pasta intake. Another reason why people love potatoes is because of their versatility – they are easy to prepare and can be served in a variety of ways.

Aside from these, they are also good sources of dietary energy and micronutrients such as:

  • Potassium
  • Fiber
  • Vitamin C
  • B Vitamins (B1, B3, and B6)
  • Protein
  • Phosphorus
  • Magnesium
  • Folate
  • Pantothenic acid
  • Riboflavin 

Different Types of Potatoes

Potatoes come in a variety of flavors, textures, and colors. Some common types are as follows:

  • Yellow
  • Fingerling
  • Purple
  • Red
  • Russet
  • White

Though their vitamin and mineral content of each type may tend to vary,  the health benefits of potato remain. Because it is high in potassium and low in sodium, it may help lower the risk of high blood pressure and stroke.

3 Health Benefits of Potato

Like any other non-starchy vegetable, there is some good in adding potatoes to your meal plans and diet. 

Potatoes Contain Antioxidants

On top of this list of benefits of potato is its antioxidant properties present in the following compounds:

  • Carotenoids (i.e., lutein, zexanthin, and violaxanthin)
  • Phenolic compounds (i.e., chlorogenic acid) 
  • Flavonoids (i.e., catechin, and epicatechin)

These antioxidants work by neutralizing the potentially harmful substances that are called free radicals. When these free radicals build up, they can play a role in causing the development of chronic diseases like:

  • Heart disease
  • Diabetes
  • Cancer

In a 2011 study, researchers conducted a test-tube observation. Their findings indicated that antioxidants present in potatoes may help prevent the production of liver and colon cancer cells. Moreover, potatoes also have vitamin C, which caters to the body’s immune system through stimulating the activity of white blood cells. Thus, slowing the signs of aging and improving overall health. 

Potatoes Can Help Improve Digestive Health 

It is no secret that potato fiber can contribute two important things to the digestion process:

  • Prevent constipation
  • Aid in the regularity of digestive health

In addition to that, studies showed that the converted short-chain fatty acid, particularly the butyrate, can be of help in colon health in the following ways:

  • Reduce colon inflammation
  • Improve colon defenses
  • Minimize the risk of colorectal cancer
  • Furthermore, butyrate may help patients suffering from inflammatory bowel diseases such as Crohn’s disease, ulcerative colitis, and diverticulitis.

    Potatoes Help Maintain Blood Pressure and Blood Sugar Levels

    Among the widely regarded benefits of potato is its capacity to control blood pressure and blood sugar levels. Thus, helping people with type 2 diabetes.

    Potatoes have ample potassium levels, enough to help maintain healthy blood pressure, which works together with low sodium intake. Some nutrients such as potassium, calcium, and magnesium help to naturally lower blood pressure. And so it can also lower the risk of stroke. 

    Key Takeaway

    Potatoes have so much in store. Not only are they delicious ingredients that help us create delicious comfort food, they hold nutrients that can help support our overall health and nourishment. Learning how to cook and prepare potatoes in different ways such as baking, roasting, boiling, or air frying can help you maximize the benefits of potato. 

    What’s your favorite potato-based recipe? Let us know in the comments!

    Learn more about Healthy Eating here


    Hello Health Group does not provide medical advice, diagnosis or treatment.

    Expertly reviewed by

    Chris Icamen

    Dietetics and Nutrition

    Written by Fiel Tugade · Updated May 11, 2022

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