Potato is one of the most popular vegetables and it is also very dynamic one. It can be included in various recipes and it can be cooked in different ways. But the question that is always asked by many people is: Should we leave the skins on or take them off? In this article, we are going to answer this question by sharing 4 health benefits of leaving the skins of the potato intact when cooking your favorite potato-based foods.
1. They are rich in fiber: It is really important for us to get enough intake of fiber because not getting enough fiber can cause you to feel sluggish and may prevent you from easily and efficiently processing your food. That can lead to discomfort and, potentially, significant health problems. So you can easily increase your intake of by keeping the skins of your potatoes on. You’ll get close to 4 grams of fiber from a whole, average-sized baked potato, or right around 15 percent of the recommended daily value.
2. They are High in Potassium: One of the benefits of eating potato skins is increased potassium intake. Potassium helps your body carry out chemical reactions, including reactions used to fuel your metabolism and help your cells generate useable energy from the food you eat. Potassium also plays a role in the electrical impulses transmitted by your nervous system and helps your muscles contract to facilitate movement. A serving of four potato skins contains 628 milligrams of potassium, or 13 percent of your daily recommended intake, according to the Linus Pauling Institute.
3. They are Good Source of Iron: Iron’s primary function involves supporting red blood cell function. These cells contain large amounts of hemoglobin, a protein that binds to oxygen from the air you breathe, then carries that oxygen throughout your body.
Iron makes up the central component of each hemoglobin molecule, and the presence of iron proves essential for oxygen binding and transport. Consuming four potato skins boosts your iron intake by 4.9 milligrams, approximately 61 percent of the recommended intake for women over age 51 or for men of any age, or 27 percent for women aged 50 years or younger, according to the Linus Pauling Institute.
4. They are low in Calorie: Unlike many other foods like poultry or pork, you don’t need to remove the skin of your potatoes to remove the fat. Potato skins have no fat and are low in calories, meaning they pose no significant threat to your diet. In fact, the fiber they contain could help keep you full for longer, giving your diet the boost it may need.