Fast facts on potatoes: Some evidence suggests that potatoes might help reduce inflammation and constipation A medium potato contains around 164 calories and 30 percent of the recommended daily B6 intake. A baked potato on a winter's day makes an economical, warming, and nutritious treat. 1) Bone health The iron, phosphorous, calcium, magnesium, and zinc in potatoes all help the body to build and maintain bone structure and strength. Iron and zinc play crucial roles in the production and maturation of collagen. Phosphorus and calcium are both important in bone structure, but it is essential to balance the two minerals for proper bone mineralization. Too much phosphorus and too little calcium result in bone loss and contribute to osteoporosis. 2) Blood pressure A low sodium intake is essential for maintaining a healthy blood pressure, but increasing potassium intake may be just as important. Potassium encourages vasodilation, or the widening of the blood vessels. According to the National Health and Nutrition Examination Survey (NHANES), fewer than 2 percent of American adults meet the daily 4,700-milligram recommendation. Potassium, calcium, and magnesium are all present in the potato. These have been found to decrease blood pressure naturally. And many other things!