12 Benefits of potatoes and side effects

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Discover the 12 shocking health benefits of potatoes and side effects.

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 even more essential as a dietary staple for much of the world’s population.

The health benefits of potatoes include their ability to improve digestion, lower cholesterol levels, increase heart health, protect against polyps, prevent cancer, control diabetes, strengthen the immune system, reduce signs of aging, protect the skin, increase circulation, lower blood pressure, fluid balance, reduce insomnia, and increase eye health.

Naughty children around the world often refuse to eat their vegetables, but they share something else in common.

Almost everyone likes potatoes! This is the strange and magical quality of potatoes; You rarely meet someone you don’t like or refuse to eat.

They are in almost every major continental diet in some form and can be prepared in dozens of ways, including baked, fried, sliced, pureed, and many more.


Origin of potatoes

They are native to the Americas, most likely the Andes, Peru, and Bolivia.

They were first cultivated somewhere between 7,000 and 10,000 years ago in that Central and South American region, the term potato can refer to the plant or the entire tuber, which is quite shapeless and ugly, in most varieties, its scientific name is Solanum Tuberosum, and is a member of the Nightshade family.

Potatoes or wild potatoes still grow in some parts of the Americas but were introduced outside of that region only 400-500 years ago.

It now dominates the world as the fourth largest food crop, and more than a third of the world’s potatoes are currently grown in China and India, where it represents an essential part of its cuisine, as well as the cuisine of many of its neighboring countries.

12 shocking health benefits of potatoes


Today, it is difficult to imagine a vegetable diet without potatoes, they have somehow become one of the most popular and recognized foods on the planet.


Potato lovers (myself included), and even those who don’t like them (yet!), Will be equally delighted to learn about all the health benefits of potatoes, as they are nutritional components that go far beyond carbohydrates and calories, and they can be an extremely beneficial addition to any diet plan.

Nutrition facts of potatoes

Let’s explore the nutritional facts of potatoes first, before diving into the somewhat unknown health benefits of this world-famous vegetable.

For example, the reason potatoes have spread around the world so quickly and have been so widely accepted is because they are a storehouse of energy and nutrition, including essential vitamins, minerals, and organic compounds.

What does this mean? – that if you eat potatoes regularly, you ensure a good supply of water and ions in your body.

This is because they are rich in potassium; the concentration is highest in the skin and just below it, therefore, eating the potato with its skin is always beneficial, they also contain calcium, iron, and phosphorus.

In addition, they are known for the large amounts of vitamin C present in them. Typically, 100 gm will contain approximately 17 mg of Vitamin C.


In addition to this, they also contain Vitamin A, B, and E, so the health benefits of potatoes are amazing.

12 health benefits of potatoes

Potatoes are very large, but water makes up about 70-80 percent of their weight. So the belief that you become a fat ball from eating potatoes is a mistake, of course, if your potato servings contain large amounts of butter, or if you can’t stay away from those high-content fries.

From fat and high cholesterol, then you are bound to be overweight.

Similarly, potatoes contain about 17% starch and are one of the best natural sources of starch.

However, you should avoid eating sprouted potatoes as germination leads to the conversion of starch to sugar, but without further ado let’s take a closer look at some benefits of potatoes.

1 | Benefits of potatoes for weight gain.

Potatoes are made primarily of carbohydrates and contain very little protein.


This makes it an ideal diet for those who are excessively thin or desperately wanting to gain weight.

The vitamin content includes vitamin C and B complex, which also aid in the proper absorption of carbohydrates, which is one of the reasons why potatoes make up a large part of the diet of sumo wrestlers, as well as many others. athletes who need large reserves of energy to burn to compete.

2 | Benefits of potatoes for 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 foods, but need energy, however, remember that eating too many potatoes regularly can cause heartburn over time.

Potatoes also contain a considerable amount of fiber or forage, more in raw and cold potatoes than boiled or hot ones.

This stimulates peristaltic motion and increased secretion of gastric juices, which facilitates digestion and prevents conditions such as constipation, and protects the body from more serious conditions such as colorectal cancer.


Fiber is also connected with scraping cholesterol out of arteries and blood vessels, thus increasing heart health.

3 | Benefits of potatoes for skin.

Vitamin C and the B complex, as well as minerals like potassium, magnesium, phosphorus, and zinc, are good for the skin.

Apart from that, the pulp obtained from mashed raw potatoes mixed with honey can work well on skin and face packs, this even helps heal pimples and skin blemishes.

Again, this pulp, if applied externally to burns, provides quick relief and faster healing.

Shredded potatoes, and even the water the potatoes have been washed in, are very good for softening and cleansing the skin, especially around the elbows and the back of the hands, surprising the benefits of potatoes aren’t you?

4 | Treat scurvy.

The vitamin C present in potatoes can help prevent this disease, caused by a deficiency of vitamin C precisely.


It is characterized by chapped lip corners, puffy and bleeding gums, and frequent viral infections, although it has been eliminated from most first and second world countries with easy access to vitamin C, it still exists in certain nations the world, so the prolific presence of potatoes on the planet helps with this problem.



5 | Assists rheumatism.

There are two parts to the benefits of potatoes in this condition; Vitamins such as calcium and magnesium help relieve rheumatism, and the water obtained from boiling potatoes can ease the pain and inflammation of rheumatism.

However, due to the high starch and carbohydrate content, it tends to increase body weight, which can have adverse effects on rheumatic people, it is a fine balance, so you should apply it as a useful approach without consuming the potato itself.

6 | Reduces inflammation.

Potatoes are very effective in reducing inflammation, both internal and external.

Since it is smooth, easily digestible, and has plenty of vitamin C (a very good antioxidant that repairs tissue wear and tear), potassium, and vitamin B6, it can alleviate any inflammation in the intestines and digestive system.

It is a very good dietary item for those who have mouth ulcers as well.


Therefore, people suffering from arthritis and gout can use potatoes for their anti-inflammatory impact, but again, as it can add to weight gain, which exacerbates these conditions, so be sure to eat with meat and other rich foods that make a good balance.

7 | Benefits of potatoes for cancer.

Certain types of potatoes, particularly red and russet potatoes, contain high levels of flavonoid antioxidants and vitamin A such as zeaxanthin and carotenes, which can protect you against many types of cancer.

Additionally, research at the Agricultural Research Service has shown that potatoes contain a compound called quercetin, which has been shown to have anti-cancer and anti-tumor properties.

Lastly, high levels of vitamin A and C have antioxidant qualities that can protect your body from the devastating effects of cancer, enhancing the benefits of potatoes.

8 | Guarantees low blood pressure.

Since high blood pressure can occur for several reasons including diabetes, stress, indigestion, nutrient balance, food content, and many others, different treatments are required.

Luckily, among the benefits of potatoes, it is found that they can alleviate multiple possible causes; potatoes can be used to relieve high blood pressure due to stress.


They can also treat indigestion due to the abundance of vitamin C and fiber within it, but should be avoided if high blood pressure is the result of diabetes.

The fiber present in them is useful in reducing cholesterol and improves the functioning of insulin in the body, which helps in reducing blood pressure.

This is because there is a direct relationship between blood pressure and blood glucose level; Insulin helps regulate that glucose level.

Additionally, the potassium found in potatoes (46% of the daily need per serving) lowers blood pressure, as potassium works as a vasodilator.

9 | Helps brain function.

The proper functioning of the brain largely depends on the level of glucose, the supply of oxygen, various components of vitamin B and certain hormones, amino acids and fatty acids such as omega-3s, are part of the health benefits of potatoes that can serve to almost all the needs mentioned above.


Because they are rich in carbohydrates, they can maintain good blood glucose levels.

This prevents the brain from letting go of fatigue and keeps your cognitive activity and performance high.

Next, the brain needs oxygen, which is brought to it by hemoglobin in the blood; its main component is iron.

Potatoes also contain iron, therefore they help deliver oxygen to the brain as well, there are a wide variety of vitamins and minerals in potatoes that positively affect brain function, including phosphorus, zinc, and the B vitamins.

10 | Prevents heart disease.

In addition to vitamins (complex B, C), minerals, and volumes, potatoes also contain certain substances called carotenoids (lutein, zeaxanthin).

The carotenoids are mentioned as another benefit of potatoes, mainly for the health of the heart and other internal organs functioning.


Again, potatoes are believed to increase blood glucose levels and overconsumption can cause obesity, putting pressure on your heart, so you need to be careful about how often you use potatoes if you do.

You want them to be beneficial to your health. This method of preventing heart disease is not recommended for obese or diabetic people.

11 | Treat kidney stones.

Kidney stones are caused mainly due to the increased levels of uric acid in the blood.

In such cases, protein-rich foods should be avoided, particularly animal proteins such as meat, turkey, shrimp, fish, eggs, and milk, as well as spinach, raw banana, black grams, and certain beans, which dramatically increase the uric acid level in the blood.

Iron and calcium also contribute to the formation of stones, at this point, another of the benefits of potatoes is that they are rich in both, so logically that they do not fit as a preventive measure of kidney stones, but they also contain magnesium, that inhibits the accumulation or deposition of calcium in the kidney and other tissues, thus demonstrating benefits for the treatment of kidney stones.

12 | Treat diarrhea.

They are an excellent component of an energy-rich diet for those suffering from diarrhea, as it is very easy to digest and contains soft fodder. However, eating too many potatoes can cause diarrhea due to excessive starch intake.


Other benefits of potatoes and other considerations that you should know are:

• Potato juice is a good treatment for burns, bruises, sprains, skin problems, ulcers, the effects of narcotics, prostate cancer, uterine cancer, and the formation of cysts or tumors.

• Green potatoes are often poisonous, as are potato leaves and fruits, as they contain alkaloids such as solanine, chaconine, and arsenic. An overdose of those chemicals could easily prove fatal.

• The glycemic index (in simple words, energy or sugar content) of potatoes is very high (above 80), so people who are obese who are trying to lose weight, or diabetics, should avoid eating potatoes. If they are eaten, try to eat them baked as they are healthier.

However, don’t worry; These health risks affect a small part of the world’s potato-consuming population.

If you are fine and healthy, remember that a little fat is not bad for you; it is beneficial.


Don’t be afraid to enjoy the benefits of potatoes, it won’t turn into a couch potato if you eat in moderation.


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