Health

Potatoes are considered as comfort food and it can be consumed either baked, mashed or roasted. They’re one of the staple food throughout the world as they are harvested year-round.

This crop belongs to Solanaceae or nightshade family including eggplants, tomatoes and peppers. They offer high level of satiety that’s why they’re often included in many recipes and diet.

As per the laboratory tests conducted, traditional potatoes have 12 other chemicals that can cause hormone problems, 7 reproductive toxins, 6 cancer causing substances and 7 neurotoxis. To avoid those noxious effects, it is recommended to use organic potatoes.

Potatoes that are grown organically contains the most nutrients that they supposed to have.  They can be good addition to your diet, but make sure to choose the right and safe way of cooking them.

To know whether potatoes are healthy or not, it makes sense determining the health benefits that you can enjoy from them.

Health Benefits of Potatoes

1. Lowers blood pressure

Potatoes contain compounds called as kukoamines that initiate lowering blood pressure. There are different factors that trigger high blood pressure such as stress, poor digestion, diabetes and food content (1, 2).

This root crop has higher content of vitamin C and fiber that can lower blood pressure and help treat indigestion. Likewise, potatoes are packed with fiber that also reduces the cholesterol levels and improves your body’s insulin function.

Thus, potatoes are indeed beneficial for those people who want to drop high blood pressure.

2. Alleviate inflammation

As there are many nutritional values present in potatoes, we can say that they are also capable of treating other health conditions.

A potato can relieve inflammation in the intestines or digestive system. Anyone who has mouth ulcers should consider adding potatoes to the diet (3).

However, some people believed that potatoes can spike the symptoms of arthritis. The good thing is that the Arthritis Foundation claimed that there’s no scientific evidence regarding such hypothesis.

3. Promotes healthy skin

Aside from vitamin C, potatoes contain other nutrients that promotes healthy skin such as zinc, potassium, pyridoxine, phosphorus and magnesium.

These nutrients protect your skin from harmful elements caused by environmental conditions like smoke, sun and pollution. Thus, prevents acne and psoriasis.

Likewise, vitamin C enhances collagen that is helpful to smoothen wrinkles and boosts skin texture. It can also cure blemishes and pimples (4).

Applying the pulp on burns gives relief and healing. Smashed potatoes work best to soften and clean the skin particularly at the back of your hands and around elbows.

Consuming a potato regularly gives you the benefit to obtain all the nutrients that can make your skin smooth and supple.

4. Improves athletic performance

Potatoes have the ability to restore electrolyte balance making it helpful for those who work out or who engage in physical activities.

When an individual sweat out, most of the electrolytes are depleted. With this, it’s important to add potatoes in your diet so that the potassium and sodium depleted from your body will be replaced.

It’s essential to replenish the lost electrolytes as they are vital to different functions of your body.  Otherwise, you may experience muscle cramps.

5. Relieves diarrhea

Diarrhea is a health condition that would make you dehydrated and powerless. This makes sense consuming food that contain modest amount of carbohydrate such as a potato.

It also has high content of fiber that’s why it’s easy to digest. Although potatoes can relieve diarrhea but you should eat them in moderation. Otherwise, it may give a mild laxative effect.

6. Build your cells

Potatoes have high content of vitamin B6. It makes this crop as a health-promoting food. This B vitamin is involved in hundreds of enzymatic reactions.

Enzymes initiate chemical reaction, thus they are active in your body. Vitamin B6 plays a big role for the synthesis of amino acids and protein.

Consuming potatoes can build new cells through the nucleic and amino acids present in vitamin B6. Likewise, the production of heme and phospholipids also depends on the presence of vitamin B6.

7. Enhances nervous system activity

Vitamin B6 is essential in most activities of the nervous system. It is required for the creation of amines, a neurotransmitter that transmit the messages from one nerve to another.

This neurotransmitter is necessary for the production of serotonin and lack of this neurotransmitter may lead to depression.

Other hormones that require the help of vitamin B6 are melatonin, norepinephrine and epinephrine.  They are dependent to this vitamin for their production.

Thus, to increase the production of these hormones, you should add potatoes in your diet.

8. Supports cardiovascular health

Again, vitamin B6 is essential to a chemical process called as methylation. This process is important to ensure cardiovascular health. It changes a dangerous molecule into benign substance.

Eating foods that have higher content of vitamin B6 can reduce the homocysteine level. With this, you can integrate potatoes in your diet to prevent developing cardiovascular issues like heart disease.

9. Helps gain weight

Apparently, most vegetables are linked to weight loss. But, potatoes work in contrast because it helps you gain weight in a healthy way.

Potatoes have higher content of carbohydrates but low in protein. People who want to gain weight should add potatoes in their diet.

Unlike other foods that have higher amount of carbohydrates, potatoes contain B-complex and vitamin C that work in regulated absorption of carbohydrates.

In fact, many athletes include potatoes in their diet so that they have large reserve of energy needed during competition.

10. Improves digestion

Foods that contain carbohydrates aid in digestion. However, you should not overeat potatoes as they may cause acidity.

Consuming raw and cold potatoes provides high content of fiber. It increases production of gastric acid and stimulates peristaltic motion, thus improves digestion.

As they promote healthy digestive tract, your body will be protected against various health conditions such as colorectal cancer.

11. Prevents scurvy

A scurvy is a health condition caused by deficiency in vitamin C. It is manifested by bleeding and swollen gums as well as reopening of healed wounds.

This condition is very common especially to poorly nourished individuals. Eating potatoes, this disease can be prevented through the vitamin C content.

12. Alleviates symptoms of rheumatism

Potatoes are good for rheumatism because they are high in magnesium and calcium. A study revealed that a potato can suppress the symptoms of type II collagen-induced arthritis or CIA.

You can also use the water utilized from boiling potatoes to relieve the inflammation and the pain associated to rheumatism.

However, rheumatic people should follow a balance intake of potato to avoid increase of body weight.

13. Averts cancer

Some varieties of potato have higher amount of vitamin A and flavonoid antioxidants that averts development of cancer.

The antioxidant effect of potato is higher than onions, bell peppers and carrots as per the study of the Journal of Food Science due to the presence of patatin and quercetin. This means that potato has anti-tumor and anti-cancer properties.

The presence of folate in potatoes is a great help in DNA synthesis and repair. Thus, they prevent mutations of cancer cells in the DNA.

14. Prevents heart disease

Other compounds present in potatoes are carotenoids including zeaxanthin and lutein. Carotenoids play big role to promote healthy heart and help the internal organs to function properly.

But, you should consume the right and recommended amount of potatoes to avoid increase in blood sugar levels that may trigger obesity and heart problem.

The amount of cholesterol present in the blood is also controlled due to the fiber content in potatoes, thus reducing the risk of developing heart disease (5, 6, 7).

15. Boosts brain function

The oxygen supply, certain hormones, glucose level, amino acids, fatty acids and vitamin B complex are essential for proper brain function.

All those compounds are present in potatoes that positively impacts the brain function along with phosphorus and zinc.

In addition, vitamin B6 is important to maintain neurological health. It also stimulates production of useful brain chemicals like serotonin, norepinephrine and dopamine.

Thus, eating potato reduces experiencing depression, stress and ADHD. It’s also important to maintain healthy level of blood sugar to ensure proper brain function.

Slight increase in the blood glucose levels will spare your brain from becoming tired, therefore boosts cognitive functions.

Other nutrients present in potatoes include iron and potassium that are linked to optimal brain function. Likewise, the vasodilating properties of potassium allows your brain to get enough blood.

16. Relieves depressive and premenstrual symptoms

Vitamin B6 is known to be an effective treatment for premenstrual syndrome. This condition can cause depression to an individual. Thus, consuming potato can prevent experiencing PMS and depression.

17. Averts kidney stone formation

If the level of uric acid in your blood is high, there’s great possibility to experience kidney stone formation.

Foods high in protein can cause this condition specifically animal protein including eggs, milk, shrimp, fish, turkey and meat.

You should also avoid foods that can increase uric acid level like raw plantains and spinach.

Iron and calcium can prevent kidney stones formation and potatoes are the best option. Magnesium also prevents accumulation of calcium in the kidney.

18. Boosts immunity

Having enough vitamin C in your body protects you from acquiring illnesses like common cold. It’s because vitamin C boosts immunity that is very important for overall health.

19. Supports better sleep

A research showed that foods having high glycemic index like potatoes, pasta, bread and white rice are helpful to promote better sleep.  But, they should be eaten an hour before going to bed.

20. Stimulates production of red blood cells

Potatoes contain vitamin B6 that plays significant role in the production of red blood cells. It reduces the chemical homocysteine present in your body that is linked to developing degenerative diseases.

Make sure to have adequate amount of vitamin B6 to avoid developing cardiovascular disease.

21. Rich in choline

Choline is a versatile yet important nutrient present in potatoes. Your body can produce choline but it’s not enough that’s why you should get some choline from the food you eat.

This nutrient reduces chronic inflammation, aids in fat absorption and transmission of nerve impulses. It also improves muscle movement, memory, sleep and learning.

Potatoes Nutritional Value

Amount Per 1 Potato medium (2-1/4″ to 3-1/4″ dia) (213 g)

Sources include: USDA

It’s necessary to integrate potato in your diet to ensure that you can get all the nutrients present in it. Potatoes are cholesterol-free, sodium-free and fat-free, and they’re also packed with vitamins and minerals.

However, you should know the correct way of preparing potatoes to reap all the health benefits discussed above.

Millions of people throughout the world are suffering from blood pressure (hypertension). In fact, 1 out of 3 adults more than 20 years old most likely experienced high blood pressure (1).

Hypertension is considered as a silent killer because most people who suffer from it didn’t notice any symptom. When left uncontrolled or untreated, hypertension can lead to other health problems including stroke, heart failure, kidney disease and vision loss.

What is High Blood Pressure (Hypertension)?

The heart pumps the blood to the arteries that are responsible in transporting the blood all over the body. The force that pushes against the arteries walls is called blood pressure.

Healthy and elastic arteries expand as the blood flows through it. To prevent high pressure, it’s important to maintain the elasticity of the arteries. But, if the arteries become less flexible, hard and narrow, the pressure of the flow increases that may lead to high blood pressure.

The plaque accumulated within the inner walls of the blood vessels can make it narrow. The cholesterol, cellular waste, fibrin, fat, calcium and other substances present in the blood can develop into plaque.

The normal blood pressure of an adult is 120/80 mmHg. An individual whose blood pressure is above normal for a period of time seems to suffer from hypertension. It’s essential to maintain a normal blood pressure, otherwise high blood pressure can damage your heart or the entire vascular system. Keeping the blood pressure normal allows your body to receive fresh oxygenated blood.

What Causes High Blood Pressure?

Many people are vulnerable to hypertension, but they don’t know the potential risks that cause high blood pressure (2, 3). However, high blood pressure can be managed. Some factors that make an individual susceptible to hypertension includes the following:

• Family history
• Obesity
• Cigarette smoking and high consumption of alcohol
• Sedentary lifestyles
• Pregnancy
• Birth control pills
• Old age
• Diet high in sugar, saturated fat, trans fat and sodium
• Chronic diseases like kidney disease, diabetes and gout

As mentioned earlier, hypertension is manageable as long as you know what to avoid. Along with modifying your lifestyle, you can manage hypertension naturally. There are many home remedies for high blood pressure Let’s learn some.

Natural Remedies for High Blood Pressure

1. Carrots

Carrots have high levels of beta-carotene, vitamin A and C. They prevent damage of the blood vessels and potential cellular death. The antioxidants also eliminate the free radicals inside your body.

This vegetable is also rich in potassium that keeps the fluid inside your body balanced and at the same time keep the blood pressure within the normal range. The pectin content of carrots regulates digestion that may result to less plaque buildup and low cholesterol.

All you have to do is to buy organic carrots and drink 1-3 glasses of juice without sugar throughout the day. Carrot juice is not recommended for people with diabetes as it contain high sugar. It should also be avoided during exacerbations of intestines and pancreas.

2. Garlic

Garlic is popularly used to make the blood pressure low. This herb has blood thinning properties; thus it supports cardiac health.

It helps to eliminate excess water and sodium from your body due to its diuretic effect. With this, it prevents your heart to overworked that eventually lead to decrease in blood pressure.

The allicin present in this herb dilates the arteries and regulates the blood pressure. It is also a natural ACE inhibitor responsible for relaxing and widening the blood vessels. This will facilitate easier blood flow.

To obtain the health benefits of garlic it should be eaten raw. You can mince 2 cloves of garlic and add it to milk or water.

3. Tomatoes

Tomatoes are rich in beta-carotene, antioxidants, potassium and vitamin E that work greatly to lower high blood pressure.

The lycopene content can lower bad cholesterol and prevents accumulation of fatty deposits in the arteries that may cause cardiovascular diseases like atherosclerosis.

You can consume a cup of fresh tomatoes or tomato juice or sauce once daily. Avoid consuming commercial tomato sauce as it is high in sodium.

4. Celery

Celery contain phthalides – phytochemicals that have the capability to relax the tissues of the artery walls. This reduces blood pressure and increases the blood flow.

It also contains 3nB, an important compound that also works in reducing the blood pressure. The other compounds present in celery provide relaxing effect and lessen the stress levels.

This vegetable works as a diuretic that’s why it eliminates excess water from your body and heart. This eventually results to lowering of blood pressure.

You can eat celery directly or tossed in salads. You can also try celery juice.

5. Hibiscus

Hibiscus has been used in many Asian countries as a natural remedy to lower high blood pressure. Drinking hibiscus tea shows decrease of about 11.7% of systolic pressure and 10.7% of diastolic pressure.

It acts as ACE inhibitor that prevents constriction of the blood vessels. It helps to flush out excess water and sodium from the blood. Thus, prevents your heart from over working pumping the blood.

You can take 3 cups of hibiscus tea every day. But, may also depends on the age, weight and health condition of the person. Consult your doctor prior of taking hibiscus tea particularly if you’re taking medications as it may show adverse interaction.

6. Ginger

Ginger provides many health benefits. It decreases cholesterol level, lowers blood pressure and prevents blood clots. It also decreases bad cholesterol level and prevents plaque formation on the arterial walls.

This spice also works as a blood thinner that’s why blood clot can be prevented. This reduces the risks of experiencing stroke or heart attack.

You can add fresh ginger when cooking your meal or add it into your juices or smoothies.

7. Blueberry

Consuming blueberry increases the production of nitric oxide in your body. The nitric oxide works to maintain the elasticity of the blood vessels. It helps to lessen the blood pressure levels by dilating your blood vessels.

Blueberries are also rich in flavonoids that act as antioxidants. The flavonoids prevent plaque formation in the arteries, thus promote healthy blood pressure.

You can eat either fresh or dried blueberries. Consuming blueberry smoothies won’t only satisfy your taste buds but also lower your blood pressure.

Consume 1 cup of fresh blueberries a day or 22 gms of dried blueberry powder.

8. Cayenne pepper

Cayenne pepper contains capsaicin that has vasodilator effect. Consuming cayenne pepper can improve the blood flow as it expands the blood vessels. Efficient and faster flow reduces the pressure of the arteries. With this, blood presseure is also decreased.

This spice improves the blood structure, helps in detoxing the blood and creating new red blood cells. It can also remove plaque formation on the arterial walls.

Start taking organic cayenne pepper 1 teaspoon a day and increase gradually.

9. Cardamon

Using cardamom powder can decrease both the systolic and diastolic pressure, yet increase the blood clot-inhibiting activity. It is a best source of potassium that helps flushes out extra sodium from your body, thus lowers blood pressure.

IT also contains magnesium that prevents plaque accumulation and averts the heart to overwork while pumping the blood. The antioxidants content facilitates proper blood flow.

All you have to do is to mix a teaspoon of cardamom powder in a cup of warm water along with raw organic honey. Drink the mixture two times a day.

10. Dark chocolate (cacao)

The dark chocolate that is made from cacao is packed with anti-cancer substances including catechins, flavonoids and polyphenols.

The flavanols present in cocoa tree seeds stimulate the release of nitric oxide, a cancer fighting chemical necessary for intercellular health. When the nitric oxide is activated, it dilates the blood vessels thus circulation of the blood throughout your body becomes easier.

Widening the blood vessels lets the blood carry the important nutrients and oxygen all through your body efficiently. Dilated blood vessels reduces the risks of heart attack and stroke as well as maintain proper blood circulation.

It also reduces bad cholesterol level, boosts brain health, offers vital vitamins and minerals as well as protects and smoothen the skin.

Consume dark chocolate in moderation and ensure that it contains at least 50-80% (200 milligrams) of cocoa to obtain more flavanols.

11. Cat’s claw

This is an herbal medicine that has been used in Chinese medicine for neurological problems and hypertension. It dilates the blood vessels to lower blood pressure. It eliminates extra water and sodium from the blood to prevent high blood pressure.

Cat’s claw contains flavonoids and tannins that supports heart health. You can make a mixture of 1 liter of water and 2 teaspoons of dried cat’s claw. Bring the mixture to simmer and add honey. Drink it once a day.

However, if you’re taking medications for high blood pressure, you should not take cat’s claw as it may cause dropping of your blood pressure drastically.

12. Hawthorn

Hawthorn shows significant results in improving the heart rate and lowering the blood pressure. It also dilates the arteries due to the oligomeric procyaninds and flavonoids present in it.

It effectively decreases the blood pressure levels as it works as an ACE inhibitor. Consuming hawthorn lowers the risk of developing blood clots due to the inhibit thromboxane production.

You can make hawthorn drink by boiling a cup of water and adding a teaspoon of lightly crushed hawthorn berries. You can add honey to improve the taste and drink it twice a day.

It’s not recommended to take hawthorn along with anticoagulants to prevent interactions. Avoid overdosing as it may result to dizziness and low blood pressure.

13. Turmeric

Turmeric contains curcumin that has antioxidant properties. It dilates the blood vessels and protects them from damage. It has anti-clotting and anti-inflammatory properties.

You can consume turmeric by adding it into juice, salads or daily cooking. You can also make turmeric drink by mixing a cup of boiling water and ½ teaspoon of turmeric powder. Drink it twice a day and you can add lemon or ginger.

However, too much consumption of turmeric can cause ulcers and upset stomach. It can lessen blood sugar levels when taken along with diabetes medications. But, it should not be taken along with anti-coagulant and antacid medications.

14. Vitamin D

Study showed that taking vitamin D3 decreases the systolic and diastolic pressure from people suffering high blood pressure.

Vitamin D suppresses the production of renin that absorbs more water and sodium from the kidneys and blood. This, in turn lowers blood pressure. It also supports cardiovascular health by reducing the cholesterol levels.

You can obtain vitamin D naturally by exposing under direct sunlight at least 30 minutes daily. By consuming foods like egg, meats, fortified dairy products and fatty fish you can obtain vitamin D.

15. Omega-3 fatty acids

Consuming omega fatty acids improves cardiovascular health and eventually lowers blood pressure. It also reduces triglycerides and bad cholesterol levels.

Foods that are rich in omega fatty acids include sardines, salmon, herring, oysters, flaxseeds, anchovies, chia seeds, caviar, soybeans, walnuts and others.

However, when taking omega fatty acids, you should expect nausea and loose stools not to mention fishy breath.

16. Coconut water

Coconut water is packed with magnesium and potassium electrolytes that are beneficial for the heart muscle.

The potassium present in coconut water acts as a diuretic that helps to eliminate excess water and sodium from your body.

To obtain the best effects, you should drink at least 8 ounces of organic coconut water three times a day.

17. Sesame seed or oil

The sesame oil is rich in omega-6s, vitamin E, sesamin and polyunsaturated fatty acids. These substances are beneficial for lowering blood pressure and preventing cardiovascular disease and diabetes.

The sesamin content can reduce the blood pressure levels and at the same time prevents cholesterol absorption in the body.

Both the sesamin and PUFA work together to reduce blood pressure and relax the arterial wall.  You can add one ounce of sesame oil or seeds when you’re cooking.

18. Pomegranates

Pomegranates are high in antioxidants like anthocyanins and tannins as well as other nutrients. These fruits are also rich in flavomoids, phytochemicals, punicalagin and polyphenols.

The antioxidants prevent cells damage and fight against cancers and heart disease. The punicalagin present in pomegranates raises the good cholesterol, lowers bad cholesterol, averts arterial blockage, decreases high blood pressure and improves the functions of blood vessels and the heart.

You can make pomegranate juice or add the seeds to salad.

19. Radishes and beets

These vegetables are often overlooked in spite of the fact that they provide health benefits. Radishes and beets are rich in nitrates that improve vasodilation, thus lowers high blood pressure.

Nitric acids regulate blood pressure, widens the arteries and reduces endothelial inflammation. Both the roots and leaves of radish decrease high blood pressure.

All you have to do is to consume radish or beets juice daily. You can also add fresh radishes and beets to any dish.

20. Mistletoe

If you’re looking for a natural way to lower blood pressure, you can consider mistletoe. This herb isn’t only use for decoration but also for many health benefits.

Aside from lowering blood pressure, this herb also boosts the immune system and helps to treat hepatitis and cancer. It also contains alkaloids that control the nerve impulses, arterial walls and the heart.

The effect of mistletoe can be experienced gradually yet long-lasting. Consult your doctor prior of taking the mistletoe extracts and avoid taking unprocessed or raw mistletoe.

21. Relax and listen to music

Stress can trigger high blood pressure. Music offers stress-relieving and calming effect. Thus, listening to music can decrease anxiety, slow down heart rate and decrease blood pressure.

Research has shown Calming music are effective complement to other blood pressure therapies (s, s).

Prevention of High Blood Pressure

Hypertension is a global health issue, but there are many ways to prevent developing hypertension. In some cases, high blood pressure has no apparent symptoms. But, there are underlying issues that cause this health condition such as obesity, age, alcohol and tobacco use as well as physical inactivity.

Here are some tips to prevent high blood pressure:

• Weight control

  – The easiest way to prevent hypertension is to keep a healthy body mass index.

• Engage in physical activity

  – Regular exercise can help burn excess calories. It’s important to increase physical activity to avoid accumulation of fat in the blood vessels.

• Limit alcohol and salt intake

  – Excessive salt and alcohol intake can make you hypertensive.

• Consume a lot of vegetables and fruits.
  – Make a habit to eat vegetables and fruits in your daily meal.  

Conclusion

It’s essential to maintain normal blood pressure. There’s no quick solution for high blood pressure, but there are natural home remedies for high blood pressure. However, those natural remedies listed above won’t be effective when used alone.

Thus, it is also important to modify your lifestyle, follow good diet and perform regular exercise. Likewise, you should also find the best remedies that can help to reduce high blood pressure.