6 reasons not to throw away the potato skin

As a general rule, we should only throw away what is really useless. But actually, in the kitchen, we often get rid of useful scraps and sometimes, of the best part of food.

The potato skin is something we should take advantage of because it accumulates essential micronutrients like vitamin C in a greater proportion than in the starch that we appreciate so much.

Why you shouldn’t throw away the skin of potatoes

The first thing to say is that the skin of the potato is eaten. The only precaution you have to take is to watch that it does not present green spots that indicate a concentration of solanine, a slightly toxic compound.

1. Keep weight under control

The potato is rich in carbohydrates that provide energy at a rate of 5 calories per gram. If they are consumed in excess, they can unbalance our diet and promote overweight.

However, potato skin contains a minimal amount of fat and sodium. Instead, it is rich in fiber, which causes a feeling of satiety, reduces the speed at which glucose is absorbed and feeds the intestinal microbiota.

All these factors They help control weight. Therefore, it is advisable to consume whole potatoes in moderation (they are considered to be 180-200 g is an adequate serving) and always with the skin.

2. Enhance immunity

Potatoes have vitamin C, but it is true that this vitamin is partly lost with heat. Since they cannot be eaten raw, we may think that we should forget about this vitamin in front of a potato.

However, a single medium potato, cooked with its skin, preserves and provides 6mg of vitamin C, which represent 10% of daily needs.

Vitamin C is an antioxidant and its effect is combined with other substances –carotenoids, flavonoids and caffeic acid– that are basically found in the skin and that also They fight free radicals.

3. Reduce the risk of cardiovascular diseases

The fiber content of the skin, along with antioxidant compounds, contributes to the lowering cholesterol levels and prevents its transformation into a dangerous substance.

This isn’t the only way it supports heart health. The skin is also rich in potassium, a mineral that offsets the effect of sodium -which we tend to consume in excess- and regulates blood pressure. As is known, hypertension is the main cardiovascular risk factor.

Surely you have never heard or read that the potato is a source of the appreciated and heart-healthy omega-3. Well it is, as long as you eat it with the skin. 200 g of potato provide 20 mg alpha-linolenic acid, the “father” of the omega-3 family. It’s not much, but on a plant-based diet it all adds up, since non-animal sources of omega-3s are very scarce.

4. Prevent anemia

The potato with skin is an important source of iron. 200 g provide about 12 g, which represents about 75% of daily needs.

The absorption of this iron is favored by the company of vitamin C, that you can reinforce by having a salad or a dessert with fruit.

Another vitamin, B6, is also concentrated in the skin, which participates in the formation of red blood cells that carry oxygen to all corners of the body. 200 g satisfy 24% of the daily needs of this vitamin

5. Hide gray hair

It is likely that some of the recipes that you like the most cannot be made with the skin. In that case you don’t have to throw it away either because you can take advantage of it to care for your skin and hair.

Few people know that the skin of potatoes can be used to hide gray hair, as it contains compounds that act as a natural colorant. To make a natural dye follow these steps:

Peel five potatoes.Put the skin in water in a pan and bring it to a boil.When it boils, lower the heat and cook for five minutes.Turn off the heat and let the decoction cool.Filter the liquid and, now, throw the skin in the organic waste bin. Add a few drops of sandalwood essential oil and shake well in a closed jar. Use this liquid for the last rinse after washing your hair.

6. Lighten skin blemishes

It seems contradictory, but it is true: the skin of the potato is used to darken gray hair and also to whiten the spots that appear on the skin of the body with age. It is a mild whitening action, thanks to the antioxidant phenolic compounds.

You just have to rub the stains daily with the inner face of the freshly cut skin of the potatoes. To enhance its effect you can add a few drops of lemon beforehand.