Potatoes are one of the most popular veggie staples available. Many people around the world hold these delectable spuds in high regard due to their versatility. They can be served whole, mashed, fried, steamed or baked – the possibilities are endless. However, cooking potatoes can significantly reduce their nutritional value, especially if they are cooked with salt, oil, margarine or butter.

Potatoes are a diet staple in the U.S., but not for particularly healthy reasons. Processed potatoes, such as french fries, potato chips, potato wedges and similar forms, account for 64 percent of total potato use in the U.S., according to the USDA.

But don’t let this discourage you from including potatoes in your diet. Spuds are best enjoyed boiled or steamed to preserve most of their nutrients and starchy goodness. Here are five reasons why you should eat more potatoes:

Strengthen the immune system

Potatoes are loaded with nutrients, vitamins and minerals that boost various bodily functions, including the immune system. One medium-sized potato contains:

• 26 g of carbohydrates
• 3 g of protein
• 2 g of fiber
• 1.1 mg of iron
• 620 mg of potassium
• 27 mg of vitamin C
• 0.2 mg of vitamin B6

Potatoes also contain antioxidants, which help boost the production of white blood cells. Antioxidants also aid the immune system by regulating the amount of free radicals in the body. Free radicals are unstable molecules that are the result of the body’s metabolic processes. Antioxidants typically keep these molecules in check to prevent them from causing significant damage to cells, lipids, proteins and DNA.

Take note, however, that potatoes contain a considerable amount of carbohydrates, which the body breaks down into glucose. Consume potatoes in moderation if you are at risk of Type 2 diabetes.

Improve digestive health

If you frequently experience an upset stomach, indigestion, constipation and diarrhea, it means you must consume more fiber. Potatoes contain high amounts of fiber, which regulates bowel movement and promotes a healthy gut. Fiber also protects the stomach and gastrointestinal tract from ulcers caused by hyperacidity.

Boost cognitive performance

Potatoes also contain high amounts of pyridoxine, an essential B vitamin that plays an important role in mood regulation. It also promotes brain health and may even reduce the risk of Alzheimer’s disease. Additionally, pyridoxine aids the body’s metabolism of protein, carbohydrates and lipids, to generate energy.

Aid in weight management

Potatoes are very filling due to their high dietary fiber content. Eating foods rich in fiber may help you regulate or lose weight, since it can discourage you from snacking in between meals. If you struggle to avoid overeating, consider eating potatoes for breakfast.

Prevent skin damage

Potatoes are a good source of vitamin C, which plays an important role in many body functions, including metabolism, tissue repair and bone development. Vitamin C also works as an antioxidant to protect the skin from the sun’s UV rays. Plus, vitamin C boosts collagen production, which can slow down the development of wrinkles and fine lines on the skin.

Plain, organic potatoes are incredibly healthy. Add this superfood to your diet if you need a nutritious, filling and low-calorie staple.