Are potatoes rich in vitamin C?

Potatoes are high in vitamin C. A serving of smashed or baked potatoes, French fries or potato chips, contains up to 22% of the daily required dose of vitamin C!

Health benefits of vitamin C

Vitamin C is necessary for many function of the human body. For instance, it’s involved in the synthesis of collagen, carnitine, and certain neurotransmitters. Also, it’s crucial for protein metabolism and wound healing.

Additionally, vitamin C may decrease the risk of developing osteoporosis, as it increases the absorption of calcium.[1,2]

Also, vitamin C improves the absorption of nonheme iron.

Moreover, vitamin C has powerful antioxidant properties. It prevents skin aging and the formation of wrinkles, due to sun damage. Furthermore, vitamin C can regenerate other potent antioxidants, which play a vital role in skin health, such as vitamin E!

Moreover, vitamin C might help delay or even prevent the development of certain cancers and cardiovascular disease. Due to its potent antioxidant properties.[3]

How much vitamin C do we need a day?

The recommended daily intake of vitamin C is 75 mg for women and 90 mg for men.

Moreover, pregnant and lactating women require 85 mg and 120 mg of vitamin C a day, respectively.

Also, smokers require higher doses of vitamin C. They should get at least 35 mg more vitamin C than nonsmokers, due to increased oxidative stress.

How much vitamin C in potatoes?

Actually, potatoes are excellent dietary sources of vitamin C. Baked or boiled potatoes contain about 13 mg of vitamin C per 100g. This amount is about 14% of the daily required dose.[4]

Practically, a serving of potatoes provides about 20 mg of vitamin C, or 22% DV (Daily Value).

Do French fries contain vitamin C?

French fries provide high amounts of vitamin C as well. They contain about 10 mg of vitamin C per 100g, or 11% DV.

Potato chips are also particularly high in vitamin C. They contain about 23 mg of vitamin C per 100, or 25% DV. Practically, a serving (85g) contains about 19 mg of vitamin C, or 21% DV.

How to cook potatoes to get the maximum vitamin C?

We should eat French fries and potato chips in moderation, due to their high calorie content. In fact, French fries have twice as many calories as baked potatoes, while potatoes chips have 5 times more calories than baked potatoes!

These extra calories come from vegetable oils. Actually, vegetable oils are the most calorie-dense food! Just a tbsp contains almost 120 calories. So, if you love crispy potato chips and low-calorie French fries, you better use an air fryer. It cooks potatoes and other foods with the minimum amount of oil (about 95% less oil and calories!). You’ll find a wide variety on Amazon.

Furthermore, if you love mushed potatoes, you better steam them without peeling or cutting them into pieces. This way, most nutrients will be preserved. Otherwise, up to 75% of nutrients will be lost. Most nutrients will leach into the water.[5]

Nutritional value of potato

Potatoes have a bad reputation. But, this is unfair. Actually, they have a great nutritional value. They contain decent amounts of fiber, potassium, and iron!

Additionally, they contain low amounts of protein, magnesium, phosphorus, zinc, copper, manganese, and selenium.

Certainly, commercial French fries can make you gain weight because they contain a ton of extra fat and calories, due to frying. In contrast, homemade potato chips and French fries, prepared with an air fryer, contain much fewer calories.

Other foods high in vitamin C

Vitamin C is naturally present in plant-based foods. Vegetables, such as broccoli, cauliflower, peppers, as well as fruits such as oranges, strawberries, kiwis, lemons, grapefruits, papayas, and mangos are excellent dietary sources of vitamin C!

You can safely get high doses of vitamin C, both from foods and supplements. Just don’t exceed the maximum safe dose.