Health: Did you know that potatoes can help lower blood pressure?

Although potatoes  are often thought of  simply as a staple side dish, current science highlights their fundamental role in promoting health and preventing disease.

Various scientific literature, such as that conducted by the European Potato Trade Association (Europatat), reaffirms that consuming  potatoes  can go beyond simple nutrition, providing protective benefits for the body when properly incorporated into the diet.

One of the main findings of the research points to the high antioxidant content in  potatoes , highlighting the presence of phenolic compounds (mainly chlorogenic acid), vitamins —such as C, B6 and E—, carotenoids and anthocyanins in varieties with purple or red flesh.

These compounds play a key role in neutralizing free radicals, molecules associated with cellular aging and the development of chronic diseases such as cancer and type 2 diabetes.

Chlorogenic acid and anthocyanins, in particular, have demonstrated the ability to protect cells from oxidative damage and inhibit cancer cell proliferation.

The anti-inflammatory effect of potatoes is primarily due to their richness in antioxidants and other essential micronutrients. Eating potatoes, especially with the skin, helps reduce inflammatory markers in the body and may reduce the risk of cardiovascular disease.

Potatoes are rich in antioxidants, which help neutralize free radicals. (Illustrative image from Infobae) The text details that potassium, a mineral of which potatoes are a rich source, helps control blood pressure and, at the same time, reduces the risk of stroke. However, potatoes are also rich in starch, which can increase blood pressure.

Regarding the prevention of metabolic diseases, potatoes are especially helpful in maintaining a healthy body weight. The fiber and resistant starch provide a feeling of satiety greater than other foods with the same caloric content, such as rice or pasta.

Cholesterol control is another positive benefit associated with regular potato consumption. Resistant starch and fiber contribute to the reduction of blood lipids, while glycoalkaloids and polyphenols may have regulatory effects on the synthesis and absorption of this substance. Some studies even suggest that the proteins present in the tuber help increase so-called "good cholesterol" and reduce "bad cholesterol."

A moment of sustainable gardening: caring hands pull fresh potatoes from the ground in an organic garden. This act of harvesting promotes connection with nature and healthy eating. (Illustrative image: Infobae) In terms of digestion, potatoes have the ability to promote intestinal health thanks to their fiber and resistant starch, which improve the composition of the microbiota and promote the proliferation of beneficial bacteria in the colon. These characteristics facilitate the prevention of gastrointestinal problems and may be linked to a reduced risk of colorectal cancer.

However, the review also points to certain risks associated primarily with the cooking and storage methods used to cook potatoes. Fried products, due to their high fat and acrylamide content, are linked to a higher risk of obesity and other diseases.

In addition, glycoalkaloids, naturally occurring compounds found in the skin and green areas of potatoes, can be toxic if consumed in excess, although typical dietary amounts are safe under normal handling and cooking conditions.

In short, potatoes represent much more than a classic side dish: they are a food with scientifically based healing and preventative properties, provided they are prepared healthily, avoiding excessive frying and prioritizing cooking methods such as boiling or steaming. Remember to consult a healthcare professional before making any changes to your diet or replacing a medication.