Potatoes, Potassium, and Powering Up

Potatoes are the perfect comfort food. Whether you prefer them baked, fried, mashed, or boiled, there’s no denying that this versatile root vegetable has a special place in our hearts – and our stomachs. But did you know that potatoes are also a great source of potassium? In fact, potatoes are one of the best dietary sources of this important nutrient, with the average potato containing roughly 15% of your daily intake of potassium! Let’s take a look at the benefits of potassium and how eating Wisconsin potatoes can help you maintain optimal health.

What is Potassium, Anyway?

Potassium is a mineral that plays a critical role in maintaining healthy fluid balance, nerve function, and muscle function. It is also essential for heart health and blood pressure regulation. Potassium is found in a variety of foods, including bananas, avocados, spinach, and of course – potatoes!

Benefits of Potassium

Potassium has a number of health benefits, including:

• Lowering blood pressure: High blood pressure is a major risk factor for heart disease and stroke. Studies have shown that eating foods high in potassium, like potatoes, can help lower blood pressure.
• Supporting muscle and nerve function: Potassium is essential for proper nerve and muscle function. It helps your muscles contract and your nerves transmit messages throughout your body.
• Reducing the risk of kidney stones: Kidney stones are a painful condition that can be caused by high levels of calcium in the urine. Potassium can help reduce the risk of kidney stones by increasing citrate in the urine, which helps prevent calcium from binding with other compounds.
• Maintaining bone health: Potassium is also important for bone health. It helps your body retain calcium, which can help reduce the risk of osteoporosis.

Potatoes: A Potassium Powerhouse

One medium-sized potato contains around 620 mg of potassium, which is about 15% of the daily recommended intake for adults. Along with providing plenty of potassium, potatoes are also a great source of vitamin B6, vitamin C, and fiber. 

But don’t forget that how you prepare your potatoes matters too.  Stick with cooking methods that will help you achieve the health results you’re seeking. For example, if you’re trying to cut back on salt, stick with recipes that are sodium free or prepare the recipe but avoid adding salt altogether!  Potatoes are naturally free of sodium, fat, gluten, and cholesterol, so they can be part of a plethora of dishes while still helping you achieve your goals!

Easy Ways to Incorporate Potatoes into Your Diet

Potatoes are easy to work into your diet in a variety of ways. You can try:

• Baking them in the oven with a drizzle of olive oil and your favorite herbs and spices
• Boiling and mashing them with some low-fat milk and roasted garlic for a healthier version of mashed potatoes, like these simple mashed potatoes
• Roasting them in a hot skillet with some chopped onions and bacon for a healthy breakfast meal, like this frittata.
• Making homemade fries in the air-fryer 

Potatoes are often thought of as a starchy, indulgent food. But when eaten in moderation and prepared in a healthy way, they can be a great source of essential nutrients like potassium. So the next time you’re in the mood for some comfort food, remember that potatoes can be a healthy – and delicious – choice!

For more nutritional information about Wisconsin potatoes, visit our Nutrition and Health Benefits page. And if you want more ways to incorporate potatoes into your meals, check out our recipes!