benefits of eating potato skin

Potassium

One of the benefits of eating potato skins is increased potassium intake. Potassium helps your body carry out chemical reactions, including reactions used to fuel your metabolism and help your cells generate useable energy from the food you eat. Potassium also plays a role in the electrical impulses transmitted by your nervous system and helps your muscles contract to facilitate movement. A serving of four potato skins contains 628 milligrams of potassium, or 13 percent of your daily recommended intake, according to the Linus Pauling Institute.

Iron

Potato skins also provide a source of iron, another essential mineral. Iron's primary function involves supporting red blood cell function. These cells contain large amounts of hemoglobin, a protein that binds to oxygen from the air you breathe, then carries that oxygen throughout your body. Iron makes up the central component of each hemoglobin molecule, and the presence of iron proves essential for oxygen binding and transport. Consuming four potato skins boosts your iron intake by 4.9 milligrams, approximately 61 percent of the recommended intake for women over age 51 or for men of any age, or 27 percent for women aged 50 years or younger, according to the Linus Pauling Institute.

Niacin

Eating potato skins benefits your health by providing a source of niacin, also called vitamin B-3. Like potassium, niacin helps your cells break down nutrients into useable fuel. It also plays a role in cell communication and new cell development and helps your cells recover from physiological stress. Men should consume 16 milligrams of niacin daily, according to the Linus Pauling Institute, while women require 14 milligrams. Eating four potato skins boosts your niacin intake by approximately 1.6 milligrams.

Considerations

Despite the nutrient content of potato skins, many restaurant versions of potato skin dishes can wreak havoc on your diet and your health. Avoid potato skins loaded with high-fat and high-sodium ingredients, like cheese and bacon. Instead, prepare healthy potato skins at home by filling the skins with chopped steamed broccoli and unflavored greek yogurt. Alternatively, stuff your potato skins with sauteed peppers and onions, and top your meal with salsa. Avoid cooking methods that require the addition of oils, such as frying. Instead, simply bake your potato skins in the oven without the use of oil.