What Are The Health Benefits Of Raw Potatoes?

The potato is a ubiquitous part of American and European cuisine. Humans domesticated the versatile tuber, native to the Peruvian Andes, at least 7,000 years ago for its hardiness and nutritional value. This vitamin- and mineral-packed powerhouse is loaded with essential nutrients like potassium, Vitamin C and fiber. Plus, potatoes have no saturated fat, cholesterol or sodium. While it's more usual to consume potatoes cooked -- whether boiled, mashed, scalloped or fried -- some people do enjoy eating potatoes raw. When eaten raw, skin and all, potatoes keep all of their nutrients, some of which may be destroyed during cooking.

Potassium

Skin-on raw potatoes have more potassium than bananas -- one large spud boasts 1,553 mg of this crucial mineral, a full 33 percent of a healthy adult's USDA-recommended minimum daily intake. Dietary potassium can help lower blood pressure by minimizing the harmful effects of too much sodium on blood pressure; it may also lessen your risk of developing kidney stones and mitigate bones loss. In addition to increasing potassium in your diet, focus on eating lower-sodium foods for optimum heart health.

Vitamin C

Potatoes are an excellent source of ascorbic acid, or Vitamin C, a powerful antioxidant that may protect your cells against damage from free radicals -- molecules produced as your body breaks down food, as well as from environmental factors. Vitamin C is essential for maintaining healthy tissues and immune system and for facilitating iron absorption. Adults need between 75 mg and 90 mg of vitamin C a day, and one large raw potato has almost that much: 72.7 mg.

Dietary Fiber

Encased in its slightly rough, brown or reddish skin, raw potatoes are packed with dietary fiber -- more than 8 g each. Fiber aids the digestive system and may reduce your risk of obesity, cardiovascular disease and Type 2 diabetes. The USDA reports that the average American diet contains far too few sources of fiber and provides only a fraction of the necessary daily amount of 22 g to 28 g for adult women and 28 g to 34 g for adult men. Increase your overall fiber intake with potatoes, legumes, whole grains and dark green leafy vegetables.

Complex Carbohydrates

Potatoes, a starchy vegetable, are high in complex carbohydrates -- and have gotten an unfairly bad rap from dieters. The fact is that complex carbs provide needed energy for your daily life. Simple carbohydrates, like fructose or sucrose, give you a boost of short-term energy but are absorbed quickly into the bloodstream, and too many lead to weight gain. In contrast, complex carbs take longer to be broken down in your system and therefore offer you more fuel. A large raw potato contains 64 g of complex carbohydrates, a little less than half of the 130 g per day the USDA recommends for adults.