Can we all agree that potatoes are one of the best and most versatile foods around? You can fry it, mash it and grill it. But have you ever squeezed a potato. Potato juice has many potential benefits, but it's not for everyone. Here's how to tell if this mom is your new best friend and how we can get benefits of potato juice.

16 Amazing Healthy Benefits of Potato Juice  For Skin


Health Benefits of Drinking Potato Juice

A shot of potato juice may be just what you need to get a handful of nutrients in a glass. Some of the best vitamins and minerals you will get are:

  • Vitamin C
  • B vitamins
  • Potassium
  • Iron
  • Calcium
  • Zinc
  • Vitamin K
  • Vitamin A
  • Antioxidants


1. Health Benefits of Potato Juice

Raw potato juice isn't for everyone, but in moderation it can have health benefits. Wondering why you might start sipping powdered water? Here are nine beneficial vitamins and minerals to bring to the table.

2. Vitamin C

Compared to mashed or roasted potatoes, raw potatoes can provide you with more vitamin C when you cook potatoes, high temperature destroys vitamin C, so instead of only getting 10, 1 milligram of vitamin C from half a cup of boiled potatoes, choose raw gives you more than 14.8 milligrams.

Why is vitamin C so important? This water-soluble vitamin may help protect against cardiovascular disease, vision loss, and even the common cold.

3. Vitamin B

There are 13 different types of B vitamins and potatoes contain almost all of the B vitamins. They are particularly rich in folic acid (also called vitamin B9) and vitamin B6. According to the Academy of Nutrition and Dietetics, vitamins B6 and B9 have many benefits for your body and your health.

Vitamin B6 can help your body:

  • Produces insulin
  • Fight infection
  • Composition of non-essential amino acids


Folic acid is especially important for pregnant women because it helps prevent irregular fetal development in the spine and brain.

4. Potassium

Leave the bananas behind - there's a new potassium-rich food in town. According to a 2016 study, Americans get one-fifth of their potassium needs from potatoes. But boiling potatoes can significantly lower potassium levels. For example, an average raw potato contains 905 mg of potassium while an average sweet potato only contains 515 mg.

Potassium is important for all tissues in your body. It helps maintain water balance in your cells, keeps the kidneys and heart functioning, and helps with muscle contractions. Yes please.

5. Iron

Iron helps your body produce blood and transport oxygen. If you don't get enough iron, your red blood cells may not be able to transport enough oxygen to your tissues. This can lead to symptoms such as:

  • Fatigue
  • Weakness
  • Dizziness
  • Shortness of breath


According to the World Health Organization, children under 5 and pregnant women are the population most likely to face low iron (also known as anemia).

Potatoes to the rescue! A 2020 study found that your body can absorb about 28% of the iron in yellow-fleshed potatoes.

Why can't your body absorb more? Maybe because potatoes are also high in antioxidants called polyphenols, which can slow iron absorption. (But polyphenols are important to your health in other ways, so you definitely need them.)

6. Calcium

According to the National Institutes of Health (NIH), calcium is the most abundant mineral in our body. It keeps our bones and teeth healthy and contributes to muscle function, hormonal balance and healthy blood vessels.

Calcium could be reminiscent of dairy products. But don't count the potatoes. While milk is definitely one of the most calcium-rich foods, potatoes actually contain 9 milligrams of calcium per half-cup serving.

This calcium content is not only good for us, it is also good for the potatoes. Research indicates that adequate calcium content helps prevent blemishes such as brown spots on potatoes.

7. Zinc

Drink zinc with potato juice! Even if you won't hit the recommended daily allowance with one cup, you'll still get more than 1 milligram in a large potato. For reference, adults need 8 to 11 milligrams of zinc each day.

According to the National Institutes of Health, getting enough zinc can help keep your immune system healthy, promote wound healing, and prevent vision loss. A 2017 review found that taking more than 75 milligrams of zinc daily can shorten the duration of a cold by 33%. Keep your juice ready for the cold season!

8. Vitamin K

Vitamin K plays an important role in protecting bone and heart health. It can help prevent osteoporosis and heart disease.

One large potato will provide you with around 7 micrograms of vitamin K (which is 5-7% of an adult's daily requirement). To get more vitamin K, try adding other nutrient-dense vegetables to your smoothie, such as:

  • Green cabbage
  • Spinach
  • Cabbage
  • Carrots


Vitamin K can interfere with certain medications, such as blood thinners, antibiotics, and cholesterol-lowering medications.

9.Vitamin A

If you really want to boost your vitamin A intake, drink a sweet potato. A medium sweet potato provides 18,500 IU of vitamin A, while a regular potato contains less than 10 IU. The bright orange color of sweet potatoes comes from beta-carotene, an antioxidant and precursor to vitamin A.

Vitamin A is a fat-soluble vitamin that is important for your vision and cell growth. It also helps maintain your heart, lungs, kidneys, and other organs.

10. Antioxidants

Do you remember polyphenols that affect how much iron you can absorb from potatoes? Well, they have their own role in improving your health. One type of polyphenol in particular, chlorogenic acid, can account for around 90% of the total polyphenol content of white potatoes.

Chlorogenic acid has been linked to impressive health benefits. This can help reduce your risk of developing the following conditions:

  • Cancer
  • Heart disease
  • Stroke
  • Alzheimer's disease
  • Parkinson's disease
  • High blood pressure (Hypertension)


Potatoes are among the most consumed vegetables, and a 2016 study indicates that people get more antioxidants from them than other fruits and vegetables. Remember to eat the peel, as it contains most of the antioxidants found in potatoes.

11. Can Treat Ulcers

Potato juice has well-known antacid properties and has a slightly alkaline pH. It can help balance acidity in your gut and prevent/treat stomach ulcers. It can form a protective film on the stomach lining to relieve the pain and discomfort of this common condition during recovery.

12. May Boost Immunity

Potato juice is likely high in vitamin C and may boost immunity by stimulating the production of white blood cells. Other antioxidants and immune boosters in the mineral also protect against chronic disease and reduce oxidative stress.

13. May Accelerate Wound Healing

Potato juice is rich in vitamin C, which helps stimulate collagen production, thereby speeding up the healing of sore wounds and muscles.

14. May help improve blood circulation

Niacin is another member of the B family and is found in high levels in potato juice. This vitamin can stimulate circulation, which improves oxygenation in different parts of the body, as well as the supply of nutrients essential for repair and normal functioning.

15. Potato Juice for the Skin

The use of this juice is very popular as it can eliminate a wide range of skin conditions including dry skin, wrinkles, age spots, infections and sores. Potato juice helps retain moisture in the skin and quickly eliminates flaking and dryness.

It can even soothe conditions such as psoriasis, eczema, rosacea and acne, and prevent and protect the skin from infections, thanks to its richness in nutrients and vitamins. Read more

16. Potato Juice for Hair

Using potato juice improves hair health and prevents dandruff, infections and dry scalp. By massaging this juice into hair from roots to ends, you can also improve shine and strength of strands, preventing split ends and improving shine.