Did you know that the portion of the potato you throw out might hide a wealth of beneficial nutrients? In addition to serving as a protective covering, the disregarded potato skin is a nutritional powerhouse. Let’s take a closer look at this seemingly wholesome vegetable covering and see why you might want to reconsider before grabbing that peeler.
The outermost thin covering with and earthy tint that protects the potato tuber against illnesses, pests, and environmental stresses is called the skin. The skin forms during the growth of the potato underground and varies in color depending on the potato variety – ranging from brown to red, purple, or even gold. While many consider it a tough, unappetizing part to be discarded, the potato skin is edible and full of nutrients, often with a higher concentration of certain vitamins and minerals than the flesh itself.
Nutritional composition
The nutrient profile of 100g of potato skin is as follows
Macronutrients
| Nutrients | Potato Skin | Potato Skin |
|---|---|---|
| Calories | 115 kcal | 87 kcal |
| Water | 75g | 79g |
| Carbohydrates | 27g | 20g |
| Fiber | 2.2g | 1.8g |
| Protein | 2.5g | 1.9g |
| Fat | 0.1g | 0.1g |
Micronutrient
| Nutrients | Potato Skin | Potato Flesh |
|---|---|---|
| Vitamin C | 19.7mg | 9.6mg |
| Vitamin B6 | 0.3mg | 0.2mg |
| Potassium | 544mg | 421mg |
| Iron | 1.1mg | 0.3mg |
| Magnesium | 39mg | 23mg |
| Phosphorus | 55mg | 44mg |
| Zinc | 0.3mg | 0.3mg |
| Calcium | 12mg | 5mg |
| Vitamin A | 7 IU | 2 IU |
| Vitamin K | 0.5μg | 0.2μg |
| Folate | 9μg | 15μg |
Macronutrients
Potato skins have 115 kcal per 100g, somewhat more calories than potato flesh (which has 87 kcal). The water content of both sections is comparable, with the skin having 75g and the flesh having 79g per 100g. The main macronutrient in both is carbohydrates, with the skin having more of them (27g) than the flesh (20g). Furthermore, the skin has more fiber (2.2g) than the flesh (1.8g). The skin has more protein (2.5g) compared to the flesh. There is very little fat (0.1g) in either component. Although the skin has higher concentrations of these macronutrients, it’s important to remember that the flesh makes up a bigger section of the potato and contributes more to the total amount consumed when eating the entire potato.
Micronutrients
In general, the micronutrient content of the potato skin is higher than that of the meat. The skin contains significantly more vitamin C, B6, potassium, iron, magnesium, phosphorus than the flesh. The zinc content (0.3 mg) is the same in both sections while calcium is low in both, although the skin has more calcium (12 mg) than the flesh (5 mg). Very small levels of vitamins A and K are found in both sections; however, the flesh has somewhat more folate (15μg) than the skin (9μg). These numbers highlight the nutritional benefits of eating potatoes along with their skins as the skin adds a substantial amount of several important micronutrients.
Fiber
Potato skins include 2.2g (9% of suggested daily consumption) of dietary fiber per 100g serving, making them a great source of fiber. Fiber is essential for digestive health to maintain regular bowel movements and prevent constipation. Additionally, it supports the upkeep of a balanced gut flora, which is becoming more and more acknowledged as critical to general health. Furthermore, by delaying the absorption of carbs, the fiber in potato skins might help control blood sugar levels, which may be helpful in the treatment of diabetes.
Antioxidants in Potato Skins
Antioxidants, especially flavonoids and phenolic substances, are abundant in potato peels. By protecting your cells from the harm that free radicals may do, these compounds may lower your chance of developing chronic illnesses and premature aging. Purple and red potatoes in particular generally have greater antioxidant contents than other colored potato cultivars. Chlorogenic acid, a prominent antioxidant present in potato skins, has been associated with reduced blood pressure and enhanced heart health.
Role in human health
1. Digestive System
The high amount of dietary fiber from potato skin helps maintain a healthy gut microbiota, encourages regular bowel movements, and keeps constipation at bay. This may result in enhanced comfort and general digestive health.
2. Cardiovascular Health
Potato skins’ high potassium content has been linked to lowered blood pressure and a decreased risk of heart disease. Furthermore, the antioxidants in the mixture might guard against oxidative stress, which is linked to cardiovascular issues.
3. Blood Sugar regulation
Potato skin fiber can slow down the absorption of carbs, which may help control blood sugar levels. They are therefore a healthy diet for those who are controlling their diabetes or who may have it in the future.
4. Support for the Immune System
A robust immune system depends on vitamin C, which is abundant in potato skins. Frequent ingestion could support the body’s defenses against infections and common diseases.
5. Bone health
Potato peels include calcium, magnesium, and phosphorus, which support healthy teeth and bones. The general health of the skeleton and bone density depends on these minerals.
6. Weight management
Potato skins’ high fiber content might make you feel more satisfied and fuller, which may help you lose weight by consuming fewer calories overall.
7. Defense Against Oxidants
Potato skins, particularly those of colorful kinds, are abundant in phenolic compounds and flavonoids, two types of antioxidants. These may lessen the chance of developing chronic illnesses and aging symptoms by shielding cells from the harm that free radicals may do.
8. Skin health
Potato skins contain vitamin C, which is necessary for collagen production that keeps skin healthy and looking young. Additionally, it could offer some defense against UV damage.
9. Brain function
Potato skins include vitamin B6, which is good for the brain and helps make neurotransmitters like norepinephrine and serotonin essential for mood management and cognitive performance.
10. Prevention of Anemia
Potato skins’ high iron concentration may help prevent iron-deficit anemia, a disorder marked by a deficiency of healthy red blood cells.
11. Electrolyte balance
Potato skins include a high potassium level that contributes to the body’s healthy electrolyte balance, which is essential for hydration, muscular function, and general cellular health.
12. Eye Care
Small amounts of vitamin A and other antioxidants found in potato skins may support eye health and lower the incidence of age-related eye disorders.
13. The Function of Muscles
In addition to perhaps assisting in muscular contraction and lowering the risk of muscle cramps, the potassium and magnesium found in potato skins have significant effects on muscle function.
14. Production of Energy
Potato skins include B vitamins, especially B6, which are essential for energy metabolism, which helps the body turn food into energy that can be used by the body.
15. Stress Management
Potato skins include vitamin B6, which is involved in the synthesis of serotonin, a neurotransmitter that may help control mood and potentially reduce anxiety and stress.
Side effects
Although typically healthy and nutritious, there are a few possible side effects and things to consider when eating potato skins:
Digestive pain
Potato skins’ high fiber content can lead to digestive problems including gas, bloating, and pain in the abdomen, particularly when ingested in excessive amounts or by someone who isn’t acclimated to a high-fiber diet.
Solanine Toxicity
Potato peels that are green or have sprouted may have greater concentrations of the poisonous substance solanine. Ingesting these may cause symptoms such as headaches, nausea, vomiting, and in more serious situations, neurological issues.
Pesticide Exposure
The skins of potatoes that are not organic may have greater levels of pesticide residues. Over time, chronic exposure to these substances may cause health problems.
Formation of Acrylamide
Potato peels that are cooked at high temperatures (such as frying or roasting) may produce the potentially cancer-causing chemical acrylamide. High acrylamide exposure over an extended period may raise the risk of cancer.
Glycoalkaloid Sensitivity
Potato skins contain glycoalkaloids that some individuals may be sensitive to, which can lead to headaches or upset stomachs.
Preparation Methods for Maximum Nutrition
To maximize nutrients from potato skin while minimizing risks, select fresh, organic potatoes free of sprouts or green spots. Rinse under running water thoroughly. Skin-on baking or roasting retains nutrients and produces a tasty texture. Steer clear of deep-frying to reduce acrylamide production and fat absorption. Crispy skins can also be made healthy by broiling or air-frying. Use as little water as possible and think about utilizing the nutrient-rich cooking liquid when steaming or boiling with the skin to retain water-soluble nutrients. Leave the skins on your mashed potatoes for additional flavor and nutrients. Try several colored types to boost your antioxidant intake. By using these techniques, you may minimize hazards and yet benefit from the full nutritious value of potato skins.
Incorporating Potato Skins into Your Diet
Potato peels may be included in your dishes in a variety of delectable ways:
- Baked Potato Skins: For a traditional appetizer, top with cheese, bacon pieces, and green onions.
- Roasted Potato Wedges: For a healthy take on fries, season with herbs and spices.
- Mashed Potatoes with Skins: For more texture and nutrients, keep the skins on.
- Potato Skin Chips: To make a crispy snack, thinly slice and bake potatoes.
- Stuffed Potato Skins: For a well-balanced lunch, stuff with beans, lean meats, or veggies.
- Potato Salad with Skins: If you want a more textured and nutrient-dense salad, leave the skins on.
In conclusion, the humble potato skin—which is frequently thrown away inconsiderately—is a nutritious powerhouse. Rich in fiber, vitamins, minerals, and antioxidants, it has several possible health advantages, including enhanced heart health and digestion. Potato skins may be a tasty and easy way to increase your nutritional intake, but there are a few things to keep in mind when introducing them into your diet, such as cooking techniques and pesticide concerns. Thus, the next time you’re chopping potatoes, give it some thought before you grab the peeler—you could be discarding away the best portion!
