Power to mighty potatoes: nutrition kings

Potatoes are hearty vegetables that can survive almost anything—even drought. They're also packed with nutrition and many disease-fighting compounds.

• This versatile Canadian favourite—served with its high-fibre skin—is nourishing, satisfying and has many healing compounds.
• Spare yourself the added calories by enjoying potatoes in their low-fat, naturally filling, unprocessed form.

Anthocyanins: Found in purple, blue and red potato skins, these antioxidant pigments may be Cancer and cardio-protective.

Caffeic and ferulic acids: Present in the potato skin, these phytochemicals may team up to help destroy harmful carcinogens.

Chlorogenic acid: This phytochemical may help prevent Cancer by blocking the formation of Cancer-causing nitrogen compounds.

Complex carbohydrates: These energy-producing nutrients may help manage depression, heartburn and memory function.

Potassium: Potassium-rich foods such as potatoes are linked to enhanced cardiovascular health and a lower risk for kidney stones.

Protease inhibitors: These compounds show prom­ise in suppressing Cancer at both the primary and secondary stages.

Saponins: Saponins may reduce heart disease and cancer risk.

Vitamin B6: This cardioprotective B vitamin may lessen symptoms of depression, insomnia and premenstrual syndrome.

Vitamin C: Because such vast quantities of potatoes are eaten, they're a leading source of vitamin C in the Canadian diet. This important antioxidant vitamin may protect against free radicals and enhance immune function.

• For the most nutrients, eat potatoes with their skins on and bake, microwave or steam them.
• If peeling, remove the thinnest layer of skin possible.
• If boiling, leave the skin on and try to reuse the cooking water, where many of the B vitamins wind up.

• A study of healthy elderly people with poor memory found that eating 250 grams (one cup) of mashed potatoes signifi­cantly improved their short-and long-term memory.
• Scientists hypothesize that potatoes may enhance the production of memory-enhancing brain chemicals.

• Add potatoes to soups and stews and, once cooked, mash some of the potatoes to help thicken the dish.
• Make a quick, cold potato soup. Cook sliced, unpeeled potatoes until tender. Mash with buttermilk (enough to make the potatoes the consistency of a thick but spoonable soup) and salt. Stir in chopped fresh dill and scallions.
• When making mashed potatoes, cook potatoes in their skins and use some of the potato-cooking water when mashing. Save the remaining water to use in soups and stews.
• Make a salad dressing using mashed potatoes as a substitute for some of the oil, then stir in chopped garlic and lemon juice or vinegar.
• For a colourful potato salad, use purple, red, blue, yellow and white potatoes, and leave the skins on.
• Add small cubes of cooked potato to meatloaf and hamburger mixtures.