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  1. 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.
  2. 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 fiber or roughage, more in raw potatoes 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. Fiber is also connected with scraping cholesterol out of the arteries and blood vessels, thereby increasing heart health.
  3. 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.
  4. 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.
  5. Rheumatism: There are two parts to the effect of potatoes on this condition. Vitamins like the calcium and magnesium in potatoes 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.
  6. 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 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.
  7. Cancer Prevention: Certain types of potatoes, particularly red and russet potatoes, 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-tumor 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.
  8. 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 fiber within it, but they should be avoided if the high blood pressure is a result of diabetes. The fiber 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.
  9. 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 hemoglobin in the blood; its main constituent is iron. Potatoes contain iron as well. Therefore, potatoes 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.

Preservation Methods

  1. Choose unbruised, unblemished potatoes and let them cure (if freshly harvested), spread out in a single layer, at room temperature in a dark, well-ventilated place such as an outdoor shed for about 2 weeks. This will toughen their skins and make them last longer.
  2. Arrange the potatoes in single layers in slatted stackable boxes (we used clear acrylic letter trays from an office supply store). Slide the boxes into a clean, empty fridge set to between 40° and 42°F. The beat-up old “extra” fridge some people have in their garages is great for this. We used one in an unused office space at Sunset. (Don’t store apples or alliums like garlic, onions, or shallots in the same space,adds Lutovsky, because all of them emit ethylene gas, which will make the potatoes sprout.)
  3. Keep the potatoes in complete darkness, so they don’t develop toxins (which they do if exposed to light). Because light also turns potatoes green, a green hue is a pretty good indication of toxicity. How keep them in the dark? Unscrew the fridge’s light bulb.
  4. Keep the potatoes humid—very humid (at 90% humidity, in fact); otherwise, they shrivel. To boost moisture, fill a couple of wide, deep pans with water and slide them in next to the potatoes. Also, remove the shelf that covers the crisper drawers down at the bottom, and fill the drawers with water.

Nutritional value per 100 g (3.5 oz)


321 kJ (77cal)


17.47 g


15.44 g

Dietary fiber

2.2 g


0.1 g


2 g



0.08 mg



0.03 mg



1.05 mg


Pantothenic acid(B5)

0.296 mg


Vitamin B6

0.295 mg



16 µg


Vitamin C

19.7 mg


Vitamin E

0.01 mg


Vitamin K

1.9 µg


Trace metals


12 mg



0.78 mg



23 mg



0.153 mg



57 mg



421 mg



6 mg



0.29 mg


Other constituents


75 g


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