10 Proven Health Benefits of Potatoes + CALORIE COMPARISON TABLE

3. Potatoes lower blood pressure

Research has shown that eating potatoes only once or twice every day can reduce high blood pressure nearly as much as oatmeal without leading to weight gain.1✅ JOURNAL REFERENCE
DOI: 10.1021/jf2045262

The study was done eating potatoes prepared without oil. Even though the scientists made use of purple-skinned potatoes, they say that eating potatoes with red skins as well as white potatoes could have the same outcomes.

In the research, 18 individuals who had been primarily overweight with high blood pressure consumed 6 to 8 purple potatoes together with skins twice a day for a month. They utilized purple potatoes due to the fact that the pigment, or color, in vegetables and fruit is particularly full of valuable phytochemicals. Researchers examined the individuals’ blood pressure, both diastolic and systolic. The average diastolic blood pressure decreased by 4.3% and the systolic blood pressure dropped by 3.5%.  Nearly all subjects took high blood pressure drugs yet still experienced a decrease in blood pressure. Not one of the individuals gained weight.

Other research has uncovered compounds in potatoes with effects within the body much like the ones from the commonly used ACE-inhibitor drugs, a mainstay for the treatment of high blood pressure. Various other phytochemicals found in potatoes exist in quantities that can compare to broccoli, spinach as well as Brussels sprouts, and could also be involved.

Researchers have identified potatoes as being the lowest cost source of dietary potassium, a nutrient lacking in the American diet, and important for reducing the risk of high blood pressure. One medium potato with skin provides 18% of the recommended daily value of potassium.

nutrients in potatoes

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