POTATOES: GOOD SOURCE OF VITAMINS

Potato is one of the rich natural source of vitamin C or ascorbic acid as it contains 30 mg or more of ascorbic acid per 100 g tuber. Potatoes have high quantities of vitamin C than other vegetables like carrots, onion and pumpkin. When consumed in sufficient quantity, potatoes itself can meet all the vitamin C requirements of an individual. Potato is an important source of thiamine, niacin and pyridoxine and its derivatives (vitamin B6 group). It also contains pantothenic acid (vitamin B5), riboflavin and folic acid. B-vitamins are essential for general health and growth, since they are water soluble. However it is recommended that potatoes should not be washed after peeling to prevent loss of vitamins.

Vitamin C: Potatoes are rich in vitamin C. Potato contains 20mg/100g Vitamin C that is far high compared to corn, wheat, rice, sorghum and beans. This water-soluble vitamin acts as an antioxidant and stabilizes or eliminates free radicals, thus helping to prevent cellular damage. Potato as major source of Vitamin C provides protection against scurvy. Vitamin C assists with the absorption of iron and may help support the body’s immune system. The ascorbic acid content of potato declines when potatoes are stored, cooked or processed. Though potato loses some of its vitamin C during storage, substantial amounts are retained until it sprouts.

Vitamin B Complex: Potato is an important source of vitamin B complex. 100g of potato boiled in its skin can make substantial contribution to the daily requirement of thiamine, niacin, folic acid and pantothenic acid. All B vitamins help the body to convert food (carbohydrates) into fuel (glucose), which is used to produce energy. These B vitamins, often referred to as B complex vitamins, also help the body use fats and protein. B complex vitamins are needed for healthy skin, hair, eyes and liver. They are also required for proper functioning of nervous system.

Vitamin B1: Potatoes are important source of thiamin, niacin and pyridoxine. Potatoes provide 0.10 mg vitamin B1 (thiamine) per 100 g of freshly harvested potatoes. Thiamine is needed to release energy from carbohydrates. Insufficient intake of thiamine results in a disease called beriberi affecting the peripheral nervous system (polyneuritis) and/or the cardiovascular system. 

Vitamin B2: Potato contains 0.01 mg riboflavin per 100 g freshly harvested potatoes. It is also used for treating riboflavin deficiency, acne, muscle cramps, burning feet syndrome, carpal tunnel syndrome and blood disorders.

Vitamin B3: Being an important source of niacin (Vitamin B3) potato provide 1.2 mg niacin per 100g freshly harvested potatoes. Niacin is involved in both DNA repair, and the production of steroid  hormones in the adrenal gland.

Vitamin B5: Pantothenic acid is an essential nutrient.  Potatoes contain 0.3mg pantothenic acid per 100g of freshly harvested potato. Pantothenic acid is required to synthesize coenzyme-A (CoA), as well as to synthesize and metabolize proteins, carbohydrates, and fats.

Vitamin B6: Potatoes are a good source of vitamin B6 (pyridoxine). Vitamin B6 plays important roles in carbohydrate and protein metabolism. It helps the body to synthesize nonessential amino acids needed to synthesize various body proteins. It is also a cofactor for several enzymes involved in energy metabolism, and it is required for the synthesis of haemoglobin – an essential component of red blood cells.

Vitamin B9: Potatoes contain 14 mg folic acid per 100 g of freshly harvested potatoes. Folic acid is essential to numerous body functions. The human body needs folate to synthesize DNA, repair DNA and methylate DNA as well as to act as a cofactor in biological reactions involving folate. It is especially important in aiding rapid cell division and growth, such as in infancy and pregnancy. Children and adults both require folic acid to produce healthy red blood cells and prevent anemia.

B-Complex vitamins in raw potato and other plant foods