When you consume America's favorite vegetable, something unexpected happens.
You might not think of potatoes as a superfood when you think of them. But only if you're thinking of chips, fries, or loaded mashed potatoes (one of the foods most strongly connected to weight gain). They are, nevertheless, a good source of nutrients in their purest form.
"Potatoes are an excellent source of vitamin C," says Beth Stark, RDN, LDN, a registered dietitian nutritionist and nutrition and culinary communications consultant based in Pennsylvania. "Vitamin C is linked to immunity, collagen synthesis for skin and tissue strength and elasticity, protection from cell-damaging free radicals, and iron absorption."
That's not all, though. Potatoes are also a good source of potassium, making them a standout food for lowering blood pressure.
"A single potato has over 800 milligrams of potassium, but a single banana has only approximately 500 milligrams," explains Amber Pankonin, MS, RD, registered dietitian and owner of the Stylist food blog. "Furthermore, a single medium potato has roughly 160 calories, the majority of which come from carbohydrates, as well as 3-4 grams of fiber. Potatoes are high in heart-healthy minerals but low in fat and protein."
Potassium is essential for muscle, heart, and nervous system health. However, one of the most important benefits of eating potatoes is that they assist maintain blood pressure due to their potassium level.
"The National Institutes of Health agrees that Americans do not get enough potassium," Pankonin said.
The adequate intake (AI) for potassium for men ages 19-50 is around 3,400 milligrams and 2,600 milligrams for women ages 19-50. In contrast, the daily value for adults and children ages four and up is 4,700 mg. However, according to Harvard Medical School, most Americans consume only half of the required potassium intake.
"Because of Americans' poor potassium intakes, a lack of potassium could have an impact on blood pressure and kidney health, which is why it was classified as a nutrient of public health concern," Pankonin adds.
Furthermore, evidence suggests that eating a potassium-rich, low-sodium diet may lower the risk of hypertension and stroke.
"While you may not be able to physically feel the beneficial effect of potatoes on blood pressure, it may normalize with time," Stark explains. "For extra potassium and fiber per serving, eat potatoes with the skin on."
It's all about how you prepare them and what you serve them with that matters.
Pankonin says, "I always attempt to bake or boil them and top them with a protein or fat source like shredded chicken or sour cream with chives." "This gives the meal some protein and fat balance, and it helps me feel much more nourished and pleased."