Potatoes have developed a bit of a bad reputation mostly thanks to low-carb diet trends. But these humble spuds aren’t just big lumps of starch with nothing but carbs to their name.

In fact, non-sweet potatoes boast an impressive nutritional profile. Filled with more potassium than bananas and just as much vitamin C as limes, potatoes contribute to keeping our bodies in top shape.

Plus, there’s just no going wrong with potatoes in the kitchen. Whether boiled, baked or mashed, these spuds tend to taste like butter with strong notes of earthiness, minus the fat and cholesterol.

Health benefits

Still not convinced? Here are 12 more reasons to embrace potatoes:

1. Fights inflammation – Potatoes are very effective at reducing inflammation, thanks to high levels of vitamin C. As an antioxidant, vitamin C helps get rid of free radicals that trigger inflammation.
2. Supports heart health – Potatoes are fat-, sodium- and cholesterol-free. They also contain pigments known as anthocyanins, which can help lower your risk of heart disease.
3. Reduces blood pressure – The potassium in potatoes can help lower your blood pressure, especially when it’s high, by relaxing your blood vessels. This allows for better blood circulation.
4. Boosts brain functions – Alpha-lipoic acid, a co-enzyme in potatoes, is closely linked to better brain health. It may even help lower your risk of developing Alzheimer’s disease.
5. Helps calm nerves – The white, starchy flesh of potatoes is rich in tryptophan, an amino acid needed to make the hormones that control your body’s sleep-wake cycle. This explains why you may sometimes feel sleepy after eating potatoes.
6. Smoothens digestion – Eating potatoes can help prevent constipation. That’s because the fiber in the spuds helps keep food moving along your intestines. Fiber also binds to stool, making it easier to pass.
7. Maintains healthy bones – The calcium and phosphorus in potatoes work to keep your bones strong. Other nutrients in potatoes, including zinc, iron and magnesium, also support bone health.
8. Treats premenstrual symptoms – Some studies suggest that drinking potato juice may help relieve the anxiety that comes with premenstrual syndrome in some women. Scientists say this beneficial effect has a lot to do with potatoes’ high tryptophan content.
9. Helps lighten dark circles – Potatoes can help lighten dark circles under the eyes and reduce some puffiness as well. Just peel a spud and slice it into large pieces. Wrap a slice with a cloth and place it on the dark circles for 20 minutes. The potato’s enzymes help ease inflammation and tighten the skin.
10. Removes dead skin cells – You can also use the antioxidant-rich peels of potatoes to gently remove dead skin cells from your face.
11. Reduces fine lines – The vitamin C in potatoes helps lessen the appearance of skin aging. Just apply fresh potato juice or finely mashed potatoes to your wrinkles. Leave for 20 minutes before rinsing it off.
12. Treats sunburn – Potatoes’ powerful antioxidants can help repair sun-damaged skin. Just place cold potato slices and leave them on the affected areas.

Potato, chickpea and cauliflower salad recipe

This creamy potato salad is incredibly easy to make for a quick but filling brunch. It’s also perfect as a hearty side for savory lunch or dinner recipes.

Ingredients for 4 servings:

• 10 baby potatoes
• 2 bay leaves
• 1 1/2 lemons, halved
• 2 cups chopped cauliflower
• 1 cup cooked chickpeas
• 1/4 cup olive oil
• 1 1/2 tablespoons tahini
• 1 tablespoon water
• 1 teaspoon turmeric
• 1 teaspoon rice vinegar
• 1/2 teaspoon ground coriander

Preparation:

1. Bring two pots of salted water to a boil. Add potatoes to one pot and simmer, uncovered, for 15 minutes.
2. In the second pot, simmer chickpeas with bay leaves for about 5 minutes, or until warm. Using a slotted spoon, transfer chickpeas to a colander and toss to dry. Keep the water in the pot at a simmer.
3. Transfer chickpeas to a bowl. Season to taste with salt, lemon juice and olive oil.
4. Drain and halve the boiled potatoes. Season to taste with salt, lemon juice and olive oil.
5. To the simmering pot, add cauliflower and simmer for 5 minutes. Transfer to a colander and toss to dry before adding to the bowl with the chickpeas.
6. In a blender, pulse turmeric, tahini, lemon juice, salt, coriander, vinegar and water. While pulsing, pour in 1/4 cup of olive oil slowly.
7. In a serving dish, combine the potatoes, cauliflower and chickpeas. Coat with the dressing and toss. Top with chopped herbs and chili if desired. Serve immediately.

While it’s true that potatoes are starchy, that doesn’t make them unhealthy. It just means you have to be extra careful with your portions. But all things considered, potatoes offer many essential vitamins and minerals you wouldn’t want to miss out on.

To reap the nutritional benefits of potatoes, round out your meals with potato side dishes or incorporate more spuds into your go-to recipes.

Sources:

PotatoGoodness.com

Food.NDTV.com

WSJ.com