Potatoes are often thought of as a source of carbohydrates, comfort food, and hearty meals, but many people overlook the fact that they also contain valuable nutrients. One of the most surprising of these is vitamin C. While citrus fruits usually get the spotlight, potatoes quietly contribute a meaningful amount of this essential vitamin to the diet.
Vitamin C is crucial for immune function, collagen production, wound healing, iron absorption, and overall cellular health. The body cannot produce it on its own, which means it must come from food. In that sense, the humble potato plays a more important nutritional role than it is usually credited for.
A medium-sized potato contains a notable amount of vitamin C. The exact level varies based on the variety and how it is cooked. Raw potatoes contain the highest concentration, but most people eat them cooked, and heat naturally reduces vitamin C levels. Still, even after cooking, a potato retains a useful amount. Boiling causes the greatest loss because water-soluble vitamins leach out into the water. Baking or roasting tends to preserve more, and microwaving usually keeps the most vitamin C of all common cooking methods.
The peel also contains a concentration of nutrients. Leaving the skin on when cooking helps limit nutrient loss and adds extra fiber and minerals. A potato eaten whole with the skin provides more vitamin C than a peeled one, all else being equal.
In everyday eating patterns, potatoes can actually be a meaningful contributor to total vitamin C intake, especially in regions or seasons where fresh fruits are limited. Historically, they were even relied upon during long winters to prevent scurvy because stored potatoes held onto enough vitamin C to keep communities healthy.
Although potatoes should not be the only source of vitamin C in a balanced diet, they deserve recognition as more than just a starchy side. They provide energy, minerals, fiber, and a quiet but steady dose of vitamin C that supports the body in more ways than most people realize.
