We love the purple foods for the extra antioxidants they contain. So we’re now growing a couple different purple potatoes, and plan to grow other varieties over time. The nutrients in purple potatoes go beyond those of standard varieties, offering a unique blend of health benefits that scientists are just beginning to understand.
The potato has held a firm place in our kitchens and hearts for centuries, offering its starchy goodness to comfort foods and innovative dishes alike. Yet, among the many potato varieties, the purple potato stands apart. Not only does this colorful tuber bring a pop of color to any plate, but it’s also rich in vital nutrients.
What are Purple Potatoes?
Native to South America, purple potatoes, sometimes referred to as “blue” or “violet” potatoes, present a captivating hue that can range from a light lavender to a deep, near black, blue-violet. The key to this deeply rich color is anthocyanins, potent flavonoid pigments found in other purple, blue, and dark red fruits and vegetables.
This is one of the reason we’re growing blueberries as well. Beyond the delicious taste, are the potent nutrients in every berry!
Benefits and Nutrients in Purple Potatoes
Purple potatoes are not only a visual delight but also carry a rich nutritional profile. Here’s an exploration of what makes this vibrant vegetable a nutritious powerhouse, followed by a nutritional summary.
Macronutrients
Purple potatoes serve as an excellent source of carbohydrates, offering a slow-release energy source. A medium-sized purple potato (about 150 grams) contains around 110 calories and 26 grams of carbohydrates. It also includes around 2 grams of protein and virtually no fat.
However, if you favor them smothered in butter, the low fat content naturally changes. Consider drizzling with olive oil and herbs for a healthier oil.
Fiber
Potatoes are a good source of dietary fiber. They aid in digestion, improve constipation, and help maintain a healthy weight and lower the risk of heart disease. A medium-sized purple potato provides approximately 3 grams of dietary fiber.
Vitamins and Minerals
- Vitamin C
- Potassium
Purple potatoes are rich in vitamin C, which helps protect the body against immune system deficiencies and improves iron absorption. Purple potatoes are also high in potassium, a vital mineral that aids in maintaining fluid balance, nerve transmission, and muscle function.
Anthocyanins for Antioxidant Benefits
The vibrant hue of purple potatoes comes from anthocyanins, a type of flavonoid with potent antioxidant properties. These compounds neutralize harmful free radicals, reducing oxidative stress, and lowering the risk of chronic diseases such as heart disease and cancer. Studies also suggest that these compounds might have a protective effect on brain health, potentially reducing the risk of conditions like Alzheimer’s disease.
Nutrients in Purple Potatoes for 1 Cup (237 grams)
- Calories: 180
- Protein: 4 grams
- Fat: 0 grams
- Carbohydrates: 42 grams
- Dietary fiber: 3 grams
- Sugars: 2 grams
- Potassium: 720 mg
- Vitamin C: 45 mg
- Calcium: 20 mg
- Iron: 1.4 mg
Please note that these numbers are estimates and can vary based on the exact variety and preparation method. The content of anthocyanins, the pigments responsible for the purple color and associated with various health benefits, also varies greatly depending on the specific variety and growing conditions, and is not usually included in standard nutritional profiles.
The Health Benefits of Purple Potatoes
The dense nutrient profile of purple potatoes results in several health benefits.
Heart Health
The potassium and fiber in purple potatoes support heart health by helping to reduce blood pressure and cholesterol levels. Furthermore, the antioxidant properties of anthocyanins may lower the risk of heart disease by preventing oxidative damage to the cells lining the heart’s blood vessels.
One study showed 100% improvement in arterial stiffness amongst a small group consuming purple majesty potatoes, but no change in those consuming only white potatoes.[1]https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6096904/
Cancer Prevention
Lab studies have shown that the anthocyanins in purple potatoes can inhibit the growth of cancer cells. While more research is needed to fully understand this, it suggests a potential for cancer-preventive properties.
Blood Pressure and Cholesterol Control
Research has found that consuming purple potatoes can help reduce blood pressure and cholesterol levels, contributing to better overall heart health.
Improved Eye Health
Purple potatoes contain carotenoids, including lutein and zeaxanthin. These compounds promote eye health and may reduce the risk of age-related macular degeneration and cataracts.
In conclusion, as research continues to uncover the full range of benefits purple potatoes can offer, it’s clear that these colorful tubers are more than just a novelty. Their unique blend of nutrients offers significant health advantages that extend beyond their attractive appearance. Incorporating purple potatoes into your diet not only adds variety and color but also contributes to a well-rounded, nutrient-rich diet.
I’m LeAura Alderson, a garden, herb and plant enthusiast with a passion for discovering the many edible and medicinal benefits of the plants all around us, including the weeds! I’m a writer, editor and media publisher for our family of websites.
While I was certified in fitness and life coaching, I am NOT a health practitioner. However, I’m a lifelong health enthusiast, with a keen interest in healthy, organic foods and making home remedies and the content we share is from our own experience and usage as well as that extracted from scientific research so that you can explore further on your own.
Always seek the advice and guidance of your health practitioners first and foremost.
As a family we’re steadily expanding our gardening, experimentation and knowledge around all things gardening, edible landscaping, fresh organic foods and self sustainability with farming in our future. I also own and manage iCreateDaily.com, a site all about transformation through creation, and the power of positivity, optimism and mindset.
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