Most of the nutrients in a potato reside just below the skin layer

Most of the Nutrients in a Potato Reside Just Below the Skin Layer

When it comes to potatoes, many people tend to peel off the skin without realizing that they are discarding a significant portion of the nutritional benefits. While the starchy flesh of a potato does contain essential nutrients, such as vitamin C, potassium, and vitamin B6, most of the beneficial compounds can be found just below the skin layer^{1^}. In fact, the skin itself is packed with nutrients and dietary fiber.

Why Should You Keep the Potato Skin?

Potato skin is home to a wealth of vitamins, minerals, and antioxidants that are beneficial for our overall health. Here are some of the nutrients found in the skin of a potato:

1. Fiber: The skin is a rich source of dietary fiber, which aids in digestion and helps maintain bowel regularity. Including the skin in your potato consumption can contribute to a healthy digestive system.

2. Vitamin C: The skin contains a considerable amount of vitamin C, an antioxidant that supports the immune system and promotes the growth and repair of tissues. Vitamin C also aids in the absorption of iron from plant-based sources.

3. Vitamin B6: This essential vitamin is involved in over 100 enzyme reactions in the body. It plays a crucial role in brain development, the production of red blood cells, and the maintenance of a healthy nervous system. The skin of a potato is a good source of vitamin B6.

4. Potassium: Potatoes are known for their high potassium content, and a significant amount of this mineral can be found in the skin. Potassium is essential for maintaining proper heart and muscle function. It also helps regulate blood pressure and balance fluid levels in the body.

5. Antioxidants: The skin of a potato contains various antioxidants, such as polyphenols, flavonoids, and carotenoids. These compounds help protect the body against harmful free radicals, reducing the risk of chronic diseases like heart disease and certain types of cancer^{1^}.

How to Enjoy the Nutritious Potato Skin?

To make the most of the nutrients residing just below the skin layer, it is important not to overcook the potato. Overcooking can cause the skin to become stale and less appetizing. Instead, opt for cooking methods that preserve the skin’s texture and flavor while retaining the vital nutrients.

One popular method is baking potatoes in their skin, which helps maintain their nutritional value. After thoroughly washing the potato, prick it with a fork a few times to allow steam to escape during the baking process. Place the potatoes directly on the oven rack and bake at around 400°F for about an hour, or until the skin is crispy and the flesh is soft and fluffy.

Another delicious way to enjoy the potato skin’s goodness is by making oven-roasted potato wedges. Cut the potatoes into wedges, leaving the skin intact, and toss them in olive oil, salt, and your favorite spices. Arrange the wedges in a single layer on a baking sheet and bake at 425°F for approximately 30 minutes, or until they are crispy and golden brown.

Incorporating the potato skin into your diet not only elevates the nutritional content of your meals but also adds texture and flavor. So, the next time you reach for a potato, remember to keep the skin on and seize all the beneficial substances it has to offer.

Source: Growing Produce