Potato (Aloo): Uses, Benefits, Side Effects and More!
By Dr Smita Barode +2 more
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By Dr Smita Barode +2 more
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The humble potato, scientifically known as Solanum tuberosum L., belongs to the family Solanaceae. Potatoes are the fourth most important food crop in the world. It grows in all temperate regions and warm, humid tropical lowlands of Asian countries. Although it might seem that potato belongs to us Indians, but in reality, it has its origins in the Andean mountain region of South America, mainly in Peru, Bolivia, Ecuador, Chile and Colombia. Potatoes are primarily produced in countries such as China, India, the USA, Russia and Ukraine.1
There are around five thousand varieties of potatoes, ranging in size, shape, colour, starch content and flavour. Some of the varieties of potatoes are known as Russet Burbank, the White Rose, the Katahdin, Red LeSoda and Red Pontiac.1
Did you know?
Potato contains essential nutrients such as carbohydrates, dietary fibre, proteins and amino acids, essential vitamins and trace minerals.1
| Nutritional components | Value/100 grams |
| Carbohydrate | 17.5 g |
| Protein | 2.05 g |
| Fats | 0.09 g |
| Fibre | 2.1 g |
| Starch | 15.3 g |
| Sugar | 0.82 g |
| Energy | 77 kcal |
| Components | Value/100 grams |
| Calcium | 12 mg |
| Sodium | 6 mg |
| Potassium | 425 mg |
| Magnesium | 23 mg |
| Iron | 0.81 mg |
| Zinc | 0.3 mg |
| Copper | 0.11 mg |
| Manganese | 0.153 mg |
| Phosphorus | 57 mg |
| Selenium | 0.4 µg |
| Vitamin B6 | 0.298 mg |
| Folate | 15 µg |
| Choline | 12.1 mg |
| Betaine | 0.2 mg |
| Riboflavin | 0.032 mg |
| Niacin | 1.06 mg |
| Thiamin | 0.081 mg |
| Vitamin C | 19.7 mg |
| β-carotene | 1 µg |
| Vitamin K | 2 µg |
| Lysine | 0.107 g |
| Threonine | 0.067 g |
| Leucine | 0.098 g |
| Aspartic acid | 0.48 g |
| Alanine | 0.063 g |
| Valine | 0.103 g |
| Phenylalanine | 0.081 g |
Also Read: Brinjal: Uses, Benefits, Side Effects and More!
The potential properties of potatoes are:
As we all know, potatoes are a good source of many nutrients. It includes nutrients like carotenoids. Certain carotenoids such as zeaxanthin and lutein might be useful in maintaining eye health as they are components of the human eye.
Dr. Siddharth Gupta, B.A.M.S, M.D (Ayu)
Also Read: Cauliflower: Uses, Benefits, Side Effects, and More!
Potatoes are considered a staple food worldwide because of the versatility it offers. Toss it in your curries, or mash it, layer your toasts with it or simply add to anything as a binding agent, the uses are literally endless. The importance of potatoes has increased globally due to their nutritional significance and potential health benefits that it might offer.1 Some of the potential uses of potatoes are discussed as follows.
Potatoes are a rich source of bioactive compounds like anthocyanin, lectin and glycoalkaloids that might have a potential anti-tumour action on cancer cells. Studies have shown that cooked extract of potato might be effective against stomach cancer. It might kill and suppresse cancer cell growth in the stomach and might inhibits the spread of breast cancer cells. The potato extracts also help with colon and liver cancers.5 However, there is a need for more studies on the potential use of potato for cancer.
Diabetes is a global concern in both developed and developing countries. Eating potatoes might help lower the risk of type 2 diabetes. Animal studies suggest that potato peel extracts, a rich source of anti-oxidants, might help reduce glucose levels,oxidative stress and may lower the absorption of glucose in the gut.5 So enjoying a bowl of mashed potatoes might do more good than just fill up your tummy. However, there is a need for more studies on humans to reach coclusions about the safe use of potato for diabetes.
Various animal studies showed that peels of potato might lower plasma cholesterol and decrease liver fat cholesterol. Potato might also plays a significant role in lipid metabolism and help with plasma triglycerides (fats). Plasma vitamin E and anti-oxidant levels might be more effective in potato-fed animals and might demonstrate dditional heart benefits to potato consumption. Phytochemicals, like anti-oxidants, may be responsible for reducing inflammation, a risk factor for heart disease.5 However, there is a need for more studies in this area.
The anti-oxidant (anthocyanins) of potato may have beneficial effects on the bowel flora. An animal study showed different types of coloured potato flakes that might affect bowel health.3 Preliminary results of anthocyanins of the red-fleshed potato variety seemed to significantly increase the gut ‘good bacteria’ (lactobacillus) count, promoted excretions of bile acids that are necessary for fat digestion and helped with the total faecal count. Thus, anti-oxidants present in potatoes might help the colonic (bowel) environment which may be helpful for digestive health.3 However, more studies are required to prove the potentaial benefits of potato for bowels.
The potential uses of potato for skin might be due to its help with pimple scars and marks. Potato juice for skin might help manage discolouration on the face. The nutrients of potatoes and their potential uses make them a considerable choice for cosmetic preparations and against scars and acne. Applying potato on the face might help with the acne scars. Hence, the bleaching properties of potatoes might prove to be a natural alternative for skin whitening and fading scars.6 However, mpre studies are required in this field. Please ensure that you consult a doctor before using potato for your skin.
Though there are studies that show the potential uses of potato in various conditions, but these are insufficient and there is a need of further studies to establish the true extent of benefits of potato on human health.
Let me tell you that including potatoes in your diet will add good nutritional value. It is a good source of many macros and micronutrients. For instance, potassium is one of the minerals found in potatoes. Potassium aids in many systemic functions like maintaining electrolyte balance along with maintaining muscular, cardiovascular, and nervous system function. Therefore, eating potatoes might be highly beneficial.
Dr. Rajeev Singh, BAMS
Also Read: Radish: Uses, Benefits, Side Effects and More!
Potatoes are not only used as a vegetable for cooking at home, but also used as animal feed,fuel and as seed tuber for the next season potato crop.7 Potatoes can be used in the following ways:
Also Read: The Lifespan of Potatoes: How Long Does Potatoes Last?
Surprisingly enough, allergic reactions may be a rare side effect of potatoes. Allergies from cooked potatoes are rare and uncommon and observed in infants. Immunoglobulin E (IgE)-mediated hypersensitivity and food protein-induced enterocolitis are the major factors that result in severe allergic reactions.8
The most common side effects of potatoes are:
However, if you experience any adverse reactions to it, immediately contact your Ayurvedic physician who has prescribed it to you. They will be able to treat you appropriately.
Also Read: Unlocking The Health Benefits Of Purple Potatoes
General precautions need to be followed while consuming cooked potatoes. Parents should take extra precautions before giving them to children.
Also Read: Bottle Gourd: Uses, Benefits, Side Effects and More!
The activity and the duration of action of a drug depend on its breakdown by specific enzymes. Some nutrients can interfere with these enzyme systems and might change the drug efficacy and course of action.9 Potato produces specific natural components (glycoalkaloids), which inhibit the activity of the particular enzymes responsible for the breakdown of anaesthetic drugs. It leads to altering the drug’s metabolism process and time of action. Thus, diet can play a crucial role in patient recovery and wide variation in recovery time from anaesthetic drugs is seen in normal, healthy individuals.9
Cooking potatoes at a high temperature leads to loss of essential nutrients. It also produces a small amount of acrylamide, which is a potential carcinogen (causes cancer).1 However, more research is required in this field as the information availbale is insufficient to draw conlusions.
Potato contains vitamin B6, vitamin C, riboflavin, niacin, thiamine and vitamin K, which might help in lowering the risk of various chronic and acute diseases.1,2 However, there is a need for more studies to state the effects of potato and its constituents on human health.
Allergic reactions caused by cooked potatoes in infants are a major disadvantage of potatoes. Potato peel allergies are also observed in women causing asthma.1,7 More data in the form of studies is required to know the exact type of reactions and the reason for its occurrence.
The potential use of potato for the skin might be mainly related to the apparent skin-lightening properties of raw potato. Rubbing potato on the face might help lighten scars. The slice may have to be used as it is because washing might lose its natural properties.10 However, more research is required to know about the use of potato for the skin. Kindly consult a qualified doctor before using anything for your skin. Do not self-medicate.
Potato contains several phytochemicals such as flavonoids, phenolics, carotenoids and polyamines, which are highly desirable in a diet due to their beneficial effects on human health. They may play a crucial role in promoting the population’s health where potatoes form an essential part of the daily diet.4
Yes. Potatoes have a positive role in controlling hunger that contributes to satiety. Satiety is the feeling of fullness and the loss of hunger after eating. Boiled potatoes might help with weight loss by delaying subsequent meals and total calories consumed.5 However, there is a need for more studies in this field. You should consult a doctor before using potatoes for any particular health benefits. Kindly do not self-medicate.
1. Zaheer K, Akhtar MH. Potato Production, Usage, and Nutrition–A Review. Crit Rev Food Sci Nutr. 2016;56(5):711-21. Available from: https://pubmed.ncbi.nlm.nih.gov/24925679/
2. United States Department of Agriculture [Internet]. Potatoes, flesh and skin, raw; 2019 Jan 4 [cited 2022 Jun 9]. Available from: https://fdc.nal.usda.gov/fdc-app.html#/food-details/170026/nutrients
3. Zhao CL, Guo HC, Dong ZY, Zhao Q. Pharmacological and nutritional activities of potato anthocyanins. Afr J Pharm Pharmacol. 2009 Jan 1;2(10):463-8. Available from: https://academicjournals.org/article/article1380893156_Zhao%20et%20al.pdf
4. Ezekiel R, Singh N, Sharma S, Kaur A. Beneficial phytochemicals in potato – a review. Food Res Int. 2013 Mar 1;50(2):487-96. Available from: https://www.sciencedirect.com/science/article/abs/pii/S0963996911002559
5. Camire ME, Kubow S, Donnelly DJ. Potatoes and human health. Crit Rev Food Sci Nutr. 2009 Nov 1;49(10):823-40. Available from: https://pubmed.ncbi.nlm.nih.gov/19960391/
6. Academia [Internet]. Acne scars; [cited 2022 Jun 9]. Available from: https://www.academia.edu/14786414/Acne_scars
8. Monti G, Viola S, Tarasco V, Lupica MM, Cosentino V, Castagno E. A case of severe allergic reaction to cooked potato. Acta Paediatr. 2011 Nov 1;100(11):e236-8. Available from: https://pubmed.ncbi.nlm.nih.gov/21561467/
9. McGehee DS, Krasowski MD, Fung DL, Wilson B, Gronert GA, Moss J. Cholinesterase inhibition by potato glycoalkaloids slows mivacurium metabolism. Anesthesiology. 2000 Aug 1;93(2):510-9. Available from: https://pubmed.ncbi.nlm.nih.gov/10910502/
10. Mustafa AMA, Aziz MMA. Determination of Hydroquinone in Skin-Lightening Creams Sold in Sudan-by Using High-Performance Liquid Chromatography. J Middle East North Afr Sci. 2016;2(7):17-21. Available from: https://nebula.wsimg.com/6f9726deba6f184448ec42c489f9dece?AccessKeyId=496D8DBA34323A04A464&disposition=0&alloworigin=1
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Last updated: Jan 29, 2024
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