Are Potatoes Good for Anemia? (Expert Answer)

Short Answer: Potatoes are good for anemia. Because they have iron, vitamin C, and resistant starch and they can enhance iron absorption, support red blood cell production, and provide energy.

Anemia is a condition that affects your blood.

In anemia, your body does not have enough healthy red blood cells or hemoglobin to carry oxygen to your tissues.

This can lead to various health problems, such as fatigue, weakness, dizziness, and shortness of breath.

One of the key factors in managing anemia is diet.

What you consume can affect your iron levels, which can impact your anemia symptoms and overall health.

To effectively manage anemia, you should consume iron-rich foods like meat, poultry, seafood, beans, and green leafy vegetables and avoid foods that inhibit iron absorption like tea, coffee, dairy products, and foods high in calcium.

Now, potatoes are starchy root vegetables that are widely consumed around the world.

People usually eat them boiled, baked, or fried, and often serve them as a side dish or snack.

Potatoes are good for anemia because they contain some iron and vitamin C. Vitamin C enhances iron absorption from plant sources.

One medium potato (173 grams) with skin provides about 1.9 mg of iron, which is 10% of the daily value for women and 24% for men.

It also provides 14.4 mg of vitamin C, which is 16% of the daily value.

One medium potato can give you about 2% of your daily needs of folate and vitamin B6, which are also important for red blood cell production.

Potato starch can positively affect anemia by providing resistant starch, a type of fiber that feeds the beneficial bacteria in your gut and improves digestive health.

Resistant starch can also improve blood sugar control, which can help prevent or manage diabetes, a common cause of anemia.

Furthermore, potatoes are a complex carbohydrate and carbohydrates are good for anemia.

Because, they provide energy and prevent the breakdown of protein for fuel, which can preserve muscle mass and prevent the loss of iron from the kidneys.

You can eat one to two medium potatoes per day safely.

More than that can cause weight gain, high blood pressure, and high blood sugar, especially if you eat them fried or with high-fat toppings.

Also, you shouldn’t eat potatoes if you have celiac disease or gluten intolerance to prevent inflammation and malabsorption of nutrients.

Because potatoes may be contaminated with gluten during processing or cooking.

You can buy fresh potatoes in your local market or can order them online.

Always choose firm, smooth, and unblemished potatoes.

Because they have the best quality and shelf life.

You can store them in a cool, dark, and dry place for up to two months.

Finally, remember, maintaining a healthy lifestyle, including a balanced diet, regular exercise, stress management and essential medical care is key to managing anemia effectively.

I always recommend my anemia patients to follow an anemia-friendly diet to improve their overall well-being, and enjoy a longer and healthier life.

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About the Author

Abdur Rahman Choudhury

Abdur Rahman Choudhury is a nutritionist in West Bengal, India, with a Bachelor’s and Master’s degree in Biochemistry.

He has done his diploma in nutrition from Fabulous Body Inc (US), and completed various certification courses from several universities. He also has considerable research experience in PCOS.

Abdur currently lives in India and keeps fit by weight training and eating mainly home-cooked meals.

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