8 Reasons to Love Red Potatoes

Just in time for the holidays! Do you love eating potatoes in general but sometimes feel guilty because they are high in carbohydrates? Try red potatoes as a healthier alternative with twice the health benefits as regular potatoes.


Red potatoes are naturally low in sodium, and it’s a known fact that too much sodium leads to hypertension (high blood pressure). In order to maintain healthy blood pressure levels, our bodies need a substantial amount of potassium. Red potatoes have the highest level of potassium than any other fruit or vegetable…including bananas which are known for potassium! This mineral supports healthy nerve function, cell function, and healthy body fluids.


Red potatoes are high in fiber (one medium red potato containing 3 grams of dietary fiber and a large potato containing 6 grams). Foods rich in fiber make us feel full longer so we don’t feel the need to consume much afterward, thus keeping us at a healthy weight. All the fiber is found in the skin of the potato so it’s a beneficial option to leave the skin on when cooking and eating the red potato…also, the rich red skin will add visual appeal to your meal!


What is one of the most important vitamins needed for a strong immune system? Vitamin C, and red potatoes are loaded with it! Vitamin C helps to repair body tissues and give us antioxidants to help fight and prevent viruses and other illnesses. Red potatoes provide about 45% of the recommended intake of vitamin C.


Red potatoes are a complex carbohydrate that naturally provides substantial energy. They are likely the most effective energy source of all carbohydrates because they are unprocessed and rich in other vitamins and minerals. Bake them, mash them, or boil them to reap these benefits!


While many people think that potatoes are fattening, they are not. Sometimes they are just prepared in such a way that adds fat to them, such as deep-frying potatoes in oil. But with red potatoes being naturally fat-free with a moist texture, there is no horror that comes with boiling, roasting, or baking them. They are also gluten free because they are, of course, naturally devoid of sugar and flour. So, consuming them should feel guilt free.


Vitamin B6 is vital for a healthy nervous system and balanced mood, and red potatoes contain 10% of the recommended daily value. Baking or roasting red potatoes are ideal if you want the maximum amount of B6. Because red potatoes are so rich in other vitamins and minerals, vitamin B6 tags along and works with the other nutrients to lower cholesterol and prevent heart disease.


Zinc is paramount to immune health, reproductive health, and proper wound healing. A large red potato contains over 1 milligram of zinc, contributing 11% of the recommended intake for men and 15% for women. Copper is also good for maintaining a healthy immune system and nervous system, but it helps our bodies absorb iron. Red potatoes contain 55% of recommended daily copper intake. Iron is essential for red blood cell function so that these cells can carry oxygen all throughout our bodies and tissues. A large red potato contains 2.7 milligrams of iron which is up to 34% of the recommended daily intake of iron.


Lastly, red potatoes are just plain fun! There are many ways to cook and prepare red potatoes:

  • Oven-baked fries
  • Mashed—perhaps with a blend of other vegetables
  • Scalloped
  • Salads and soups
  • Baked—as you would a regular potato
  • Hash browns
  • Bruschetta—use a slice of red potatoes in place of the bread and oven bake them
  • Baked red potato chips

To get the best of the health benefits out of red potatoes, bake, boil, or steam them. Try adding this superfood to your diet!


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