In the old days, potato skins where peeled prior to cooking with the idea that they would be cleaner and therefore healthier. Fortunately for the people who had the tedious job of peeling potato skins, removing them is not only unnecessary, but also may be detrimental, as leaving the potato skins intact is very nutritious.

Potato skins store many nutrients and also contain a lot of fiber which is essential for a healthy diet. Leaving the potato skins on the potato also helps contain the nutrients in the flesh of the potato which has a tendency to escape during cooking. Based on a 2000 calorie diet, a large baked potato, including the skin, has 278 calories. Only 3 of these calories are from fat. The baked potato contains only 1% of the fat allowance considered as part of a healthy diet, with 0% of this being saturated fat.

The potato, as well as the potato skin, is a great source of vitamin C, vitamin B6, copper, potassium, manganese, and dietary fiber. Potatoes and potato skins contain 18% of the recommended daily allowance of iron and 7.5 grams of protein which is rarely found in vegetables in such high concentrations. Potato skins also contain a variety of phytonutrients which are a natural source of antioxidants that help to prevent cellular deterioration of the body. The phytonutrients found in the potato skins as well as the flesh include carotenoids, flavonoids, and caffeic acid.

Potatoes are classified as a tuber, meaning bulb or root, which contains a protein called patatin specific to these types of vegetables. Patatin also works as an effective antioxidant as well as lowering blood pressure. Overall, potato skins help to provide protection against heart disease and cancer.

There are numerous delicious ways to prepare potato skins. However, in the United States they are mainly eaten in unhealthy ways; for example, greasy French fries, baked potatoes loaded with butter and sour cream, and potato skins alone piled high with cheese and bacon. These condiments are usually high in saturated fats which are known to contribute to heart disease combating the protection the potato itself offers. Healthier alternatives to the fatty flavorings commonly placed on potato skins include hummus, onions, butter alternatives and many more.

A word of caution: today's potato crops receive an extremely high amount of chemicals to protect them from pests and disease. These chemical pesticides can be concentrated in the potato skins as well as the flesh. The health benefits of potato skins can be negated by the use of these chemicals which are proven to be unhealthy for human consumption. To reap the benefits of your potato skins you should look for organically grown potatoes.