Potato, nutritionally rich tuberous root vegetable, is a good source of starch and fibre. It is one of the most widely grown perennial crops and is one of the low cost staple food items of the poor population all over the world. Botanically, it belongs to the various perennial subspecies of Solanum tuberosum of the Solanaceae family.

The plant grows about 12 to 18 inches in length and bears many tubers underground. The tubers usually have round to oval or oblong shape and vary widely in size. Internally, the flesh features bright cream-white, rose red or russet colour depending on the variety with moist texture and have special buttery "potato" flavour.

Wild potatoes still grow in some parts of the Americas, but it was introduced outside of that region only 400-500 years ago. It now dominates the world as the 4th largest food crop, and more than 1/3 of the world’s potatoes are actually now grown in China and India, where it represents an essential part of their cuisine, as well as the cuisine of many of their neighbouring countries.

Today, it’s difficult to imagine and diet vegetables without potatoes. They has somehow became one of the most popular and recognized foods on the planet. Potato lovers (including me), and even those who don’t like them (yet!), will be equally delighted to know that potatoes have nutritional components that go far beyond carbohydrates and calories, and they can be an extremely beneficial addition to any dietary plan

Health benefits

Potatoes are one of the richest sources of starch, vitamins, minerals and dietary fibre. Contains very low fat (just 0.1 g per100 g) and no cholesterol.

Both soluble and insoluble fibre in them increases the bulk of the stool, thus, it helps prevent constipation, decrease absorption of dietary cholesterol and there by lower plasma LDL cholesterol. Additionally, the rich fibre content also helps protect from colon cancer.

The fibre content helps slow absorption of starch in the gut and thereby keeping blood sugar levels within normal range.  For the same reason, potato is still favoured source of carbohydrates in diabetics.

The tubers are one of the richest sources of B-complex group of vitamins such as Vitamin B6, Niacin, Pantothenic acid and folates.

Fresh potato skin as well as flesh are good source of antioxidant vitamin; vitamin-C. Regular consumption of foods rich in vitamin-C helps body develop resistance against infectious agents and scavenge harmful, pro-inflammatory free radicals.

They also contain adequate amounts of many essential minerals like Iron, manganese, copper and potassium.

Red and russet potatoes contain good amount vitamin A, and flavonoids like carotenes and zeaxanthins.

Recent studies at Agricultural research service (by plant genetics scientist Roy Navarre) suggests that flavonoid antioxidant, quercetin present in potatoes has anti-cancer and cardio-protective properties.

Weight Gain: Potatoes are primarily made of carbohydrates and contain very little protein. This makes it an ideal diet for those excessively lean or thin people who desperately want to put on weight. The vitamin content includes vitamin-C and B-complex, which also help in proper absorption of carbohydrates. That is one of the reasons that potatoes make up a large part of the diet of sumo wrestlers, as well as many other athletes who need large energy reserves to burn off in order to compete!

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 food, but need energy. However, remember that eating too many potatoes on a regular basis may cause acidity over time. Potatoes also contain a considerable amount of fibre or roughage, more in raw potato and cold ones than boiled or hot ones. This stimulates peristaltic motion and increased secretion of gastric juices, which eases digestion and prevents conditions like constipation and protects the body from more serious conditions like colorectal cancer. Fibre is also connected with scraping cholesterol out of the arteries and blood vessels, thereby increasing heart health.

Skin Care: Vitamin-C and B-complex as well as minerals like potassium, magnesium, phosphorus and zinc are good for the skin. Apart from that, pulp obtained from crushed raw potatoes, mixed with honey, can work well in skin and face packs. This even helps to cure pimples and spots on the skin. Again, this pulp, if applied externally on burns, provides quick relief and faster healing. Smashed potatoes, and even water in which potatoes have been washed, are very good for softening and cleaning skin, especially around the elbows, and the back of the hands.

Scurvy: The vitamin-C present in potatoes can help prevent this disease, caused by a deficiency of vitamin-C. It is characterized by cracked lip corners, spongy and bleeding gums, and frequent viral infections. Although it has been eliminated from most first and second world countries with ready access to vitamin C, it still exists in certain nations of the world, so the prolific presence of potatoes in the world helps with this problem.

Rheumatism: There are two parts to the effect of potatoes on this condition. Vitamins like the calcium and magnesium help to provide relief from rheumatism. Also, water obtained from boiling potatoes can relieve the pain and inflammation of rheumatism. However, due to high starch and carbohydrate content, it tends to increase body weight which may have adverse effects on rheumatic people. It is a fine balance, so you must apply it as a helpful approach without consuming the potato itself.

Inflammation: Potatoes are very effective in reducing inflammation, both internal and external. Since it is soft, easily digested and has a lot of vitamin-C (a very good antioxidant that repairs tissue wear and tear), potassium and vitamin-B6, it can relieve any inflammation of the intestines and the digestive system. It is a very good dietary element for those who have mouth ulcers as well. Therefore, people who suffer from arthritis and gout can use potatoes for their anti-inflammatory impact, but again, since it can add to weight gain, which exacerbates these conditions, and is commonly eaten with meat and other rich foods that make gout worse, a fine balance must be struck.

Cancer Prevention: Certain types of potatoes, particularly red and russet ones, contain high levels of flavonoid antioxidants and vitamin A like zeaxanthin and carotenes, they can protect you against many types of cancer. Also, research at the Agricultural Research service has shown that potatoes contain a compound called quercetin, which has been proven to have anti-cancer and anti-tumour properties. Finally, the high levels of vitamin A and C both have antioxidant qualities that can protect your body from the devastating effects of cancer.

High Blood Pressure: Since high blood pressure can occur for a number of reasons that include diabetes, tension, indigestion, nutrient balance, food content and many others, different treatments are required. Luckily, potatoes can alleviate multiple possible causes; potatoes can be used to relieve high blood pressure due to tension. They can also treat indigestion due to abundance of vitamin-C and fibre within it, but they should be avoided if the high blood pressure is a result of diabetes. The fibre present in it is helpful in lowering cholesterol and improves functioning of insulin in the body, which aids in the lowering of blood pressure. This is because there is a direct relation between blood pressure and the glucose level in the blood; insulin helps to regulates that glucose level. Furthermore, the potassium found in potatoes (46% of daily requirement per serving) lowers blood pressure, since potassium functions as a vasodilator.

Brain Function: Proper functioning of the brain depends largely on the glucose level, oxygen supply, various components of the vitamin-B complex and certain hormones, amino acids and fatty acids like omega-3. Potatoes cater to almost all the needs mentioned above. They are high in carbohydrates, and thereby maintain good levels of glucose in the blood. This prevents the brain from letting fatigue creep in and it keeps your cognitive activity and performance high. Next, the brain needs oxygen, which is carried to the brain by the haemoglobin in the blood; its main constituent is iron. Potatoes contain iron as well. Therefore, they help deliver oxygen to the brain as well. There are a wide variety of vitamins and minerals in potatoes that positively affect the function of the brain, including phosphorus, zinc, and the B complex vitamins. The vasodilating properties of potassium have also been connected to stimulation of brain function due to increased blood flow to that essential organ.

Heart Diseases: Apart from the vitamins (B-complex, C), minerals and roughage, potatoes also contain certain substances called Carotenoids (lutein, zeaxanthin). Carotenoids are beneficial for heart health and the functioning of other internal organs. Again, since potatoes raises the glucose level in the blood and over-consumption may cause obesity, which puts pressure on your heart, you must be careful about how often you use potatoes for this health benefit. This method of preventing heart disease is not recommended for obese or diabetic people.

Kidney Stones: Kidney Stones, also known as Renal Calculi, are caused mainly due to increased levels of uric acid in the blood. In such cases, foods high in protein should be avoided, particularly animal proteins such as meat, turkey, shrimp, fish, eggs, and milk, as well as spinach, raw plantain, black grams and certain beans, which drastically increase the level of uric acid in the blood. Iron and calcium also contribute to forming the stones. Potatoes are rich in both of these so logically, they wouldn’t fit in as a preventative measure of kidney stones, but they also contain magnesium, which inhibits the accumulation or deposition of calcium (calcification) in the kidney and other tissues, thereby proving beneficial for treatment of renal calculi.

Diarrhoea: They are an excellent component of an energy-rich diet for those suffering from diarrhoea, since it is very easy to digest and contains mild roughage. However, eating too many potatoes can cause diarrhoea due to the excessive ingestion of starch.

Other Benefits and Cautions: Juice from potatoes is a good treatment for burns, bruises, sprains, skin problems, ulcers, effects of narcotics, prostate cancer, uterine cancer, and the formation of cysts or tumours. On the other hand, some care also needs to be taken while eating potatoes. Green potatoes are often poisonous, and so are potato leaves and fruits, as they contain alkaloids like solanine, chaconine and arsenic. An overdose of those chemicals could easily prove fatal. Moreover, the glycaemic index (in simple words, the energy or sugar content) of potatoes is very high (above 80), so people that are obese, trying to lose weight, or diabetic should avoid eating potatoes. If eaten, potatoes are healthier when baked, rather than raw or fried.

However, don’t worry; those health risks affect a small part of the population of potato eaters in the world.  If you are otherwise fine and healthy, don’t forget that a bit of fat is not bad for you; it’s actually beneficial.  Don’t be afraid to enjoy some potato chips and French-fries while watching TV. You won’t become a couch potato if you eat in moderation!