Potatoes contain more potassium than any other fresh vegetable in the produce department – even more than bananas. One potato has almost 900 milligrams, which is about 20% of what you need every day. Potassium is important for body growth and cell maintenance. It’s also necessary for nervous function and for normal muscle contraction - including the heart muscle. Potassium is also an electrolyte that helps to balance the fluids in your body, which is important for healthy blood pressure.
Potatoes also contain substantial amounts of vitamins C and B6, which are vital for blood clotting, wound healing, a strong immune system, normal nervous system function and for converting the food you eat to energy. There’s also a substance called kukoamine found in potatoes that may help to lower blood pressure, although more research is necessary to know for sure.
Preparing Potatoes
Potatoes are easy to cook. You can boil them or bake them, sauté or roast them with a little olive oil, or use them in soups or stews. Potatoes can also be mashed with a little non-fat milk, or used in a potato salad.
While a plain potato with the skin intact is very good for you, potatoes can have an evil side. French fries and potato chips are full of fat, salt and calories, and a baked potato can go from good to bad when you add bacon, cheese and a big glop of sour cream. Keep your baked potato healthy by topping it with some lycopene-rich salsa, or use a dab of low-fat sour cream.
Here are some healthy potato recipes:
- Potato Green Bean Salad
- Roasted New Potatoes with Thyme and Garlic
- Low-Fat Garlic Mashed Potatoes
- Healthier Thick Cut Baked Fries
- Low-Fat Leek and Potato Soup
Sources
Agricultural Research Service. "Phytochemical Profilers Investigate Potato Benefits." USDA. Published September 2007.American Heart Association. "Potassium."
USDA. " National Nutrient Database for Standard Reference." Updated February 2009.
