If potatoes are your guilty pleasure, there may be a way for you to have your spuds and drink them, too.
Although potato juice may lack the glamour du jour of popular juicing staples like kelp and kale, it’s filled with key vitamins, phytochemicals, and nutrients. Potato juice is said to retain about half of the nutrients that a traditional serving of potatoes offers.
Potatoes are also highly alkaline, which reduce acid reflux and ease other stomach maladies.
Served solo, potato juice isn’t the tastiest choice on the block. But with a little finesse — and a juicer — potato juice can be blended with just about any other liquid. This makes it a great alternative to juice bar tonics.
Keep reading to learn more about the benefits potato juice has to offer.
Potatoes contain just over 100 percent of the daily recommended allowance of vitamin C. Vitamin C helps the body to absorb iron and form collagen in blood vessels, muscle, cartilage, and bone. Its antioxidant properties can also improve overall skin health by helping relieve puffiness, reduce irritation, and create a youthful glow.
B vitamins are vital for helping the body convert carbohydrates into glucose, generating energy. B vitamins also support brain and nervous system function, promote healthy hair and skin, and help maintain liver health.
Potatoes are very high in potassium, containing around three times more of this vital nutrient than a medium-sized orange. That’s around 1,467 milligrams per serving of potato, or 31 percent of your daily recommended intake.
Potassium is an electrolyte, which helps regulate your bodily fluids and supports muscle function. Electrolytes also help your kidneys filter your blood supply.
Iron is key to fighting fatigue. It also keeps red blood cells healthy and helps move oxygen throughout your body. A one-cup serving of potatoes can supply around 14 percent of your daily recommended intake.
Without calcium, your blood wouldn’t clot, and your teeth and bones wouldn’t be strong. A one-cup serving of potatoes can supply around 5 percent of your daily recommended intake.
In addition to keeping the immune system healthy, zinc helps speed wound healing along. A one-cup serving of potatoes contains around 1 milligram of zinc. This is about 9 percent of the recommended daily serving for men and 11 percent for most women.
A fat-soluble vitamin, vitamin K is vital for blood clotting and for preventing bone loss. It also supports the transport of calcium throughout the body. Raw potatoes contain about 5 percent of your recommended daily intake.
Antioxidants and phytochemicals are key to preventing disease, controlling inflammation, and reducing early aging. Raw potatoes contain a variety of antioxidants in their colored flesh and skin, namely those from the carotenoid family. This includes lutein, zeaxanthin, and violaxanthin. In fact, the antioxidant value of whole purple potatoes matches that of spinach or Brussels sprouts.
Whether you go for a low-calorie Peruvian Purple, a gently-flavored Yukon Gold, or the comforting Idahos that grace your table every Thanksgiving, make sure the spuds you choose for juicing are thoroughly cleaned.
You can use a sponge or vegetable brush to scrub off any excess dirt, which may also help reduce pesticide residue on the skin. Take care not to scrub off the skin, though. This is where potatoes pack the most nutritional value.
Avoid using any potatoes that have:
- a green tinge, as these may be overly high in the natural pesticide solanine
- green sprouts
- dark spots
Potatoes are around 80 percent water, so you’ll be able to get a significant amount of juice from just one or two medium-sized spuds.
After you cut the potatoes into wedges, you have a choice to make: Do you use the pulp or toss it out? If you don’t want to deal with potato pulp, you should stick to using a juicer.
But if you don’t mind drinking a bit of pulp — or you want to save it for potato pancakes — opt for the blender.
You can grate the potatoes into a bowl and press out the juice by hand. You’ll finish with a bowl of juice and a bowl of pulp to use at a later date.
Potato juice is best served fresh. Try mixing it in equal parts with other vegetable juices, such as carrot juice, or with any type of fruit juice, including apple or mango.
Potato juice can also be one of many ingredients in a power-packed green concoction — think spinach, kale, and cucumber.
If you’re a purist, try mixing potato juice solely with some squeezed lemon or lime. It also blends nicely with liquefied basil. Here’s to health!