1) Bone health
Iron and zinc play crucial roles in the production and maturation of collagen.
Phosphorus and calcium are both important in bone structure, but it is essential to balanceTrusted Source the two minerals for proper bone mineralization. Too much phosphorus and too little calcium result in bone loss and contribute to osteoporosis.
2) Blood pressure
A low sodium intake is essential for maintaining a healthy blood pressure, but increasing potassium intake may be just as important. Potassium encourages vasodilation, or the widening of the blood vessels.
According to the National Health and Nutrition Examination Survey (NHANES), fewer than 2 percentTrusted Source of American adults meet the daily 4,700-milligram recommendation.
Potassium, calcium, and magnesium are all present in the potato. These have been found to decrease blood pressure naturally.
3) Heart health
The potato’s fiber, potassium, vitamin C, and vitamin B6 content, coupled with its lack of cholesterol, all support heart health.
Potatoes contain significant amounts of fiber. Fiber helps lower the total amount of cholesterol in the blood, thereby decreasing the risk of heart disease.
Research based on the NHANES has linkedTrusted Source a higher intake of potassium and a lower intake of sodium to a reduced risk of all-cause mortality and heart disease.
Choline is an important and versatile nutrient that is present in potatoes. It helps withTrusted Source muscle movement, mood, learning, and memory.
It also assists in:
- maintaining the structure of cellular membranes
- transmitting nerve impulses
- the absorption of fat
- early brain development
One large potato contains 57 mg of choline. Adult males need 550 mg, and females 425 mg a day.
Fiber intake from fruits and vegetables like potatoes are associated with a lowered risk of colorectal cancer.
Vitamin C and quercetin also function as antioxidants, protecting cells against damage from free radicals.
6) Digestion and regularity
The fiber content in potatoes helps prevent constipation and promote regularity for a healthy digestive tract.