Good for beauty! Good for diets too!: The Vitamin C in Potatoes You'll Want This Summer

I love potatoes so much that they appear on my table almost every day.


In fact, potatoes are an unexpectedly good source of vitamin C and are a food with enough nutritional value to be used as a staple.

The vitamin C content of potatoes is higher than you might think. While citrus fruits and tomatoes are typically known for vitamin C, a single potato can provide nearly half of your daily vitamin C needs. Eating them with the skin on increases the amount even more.


When I get organic potatoes, I leave the skin on, cut them up, place them in an oven-safe dish, drizzle with garlic olive oil, and bake at 200°C for 40 minutes. For an Italian flavour, I add oregano and basil. For a Japanese style, I use plant-based butter and soy sauce. For a curry flavour, I sprinkle turmeric, cinnamon, cardamom, and cumin. They're so versatile that they're convenient when you want just one more dish.


Vitamin C is an essential nutrient for maintaining our health. It's involved in various physiological processes, such as enhancing immune function, antioxidant effects, and promoting iron absorption. A deficiency can make you more prone to feeling unwell or getting sick.

Meanwhile, potatoes contain not just vitamin C but also protein, dietary fibre, potassium, and many other nutrients. Consuming them as a staple allows you to take in these nutrients efficiently.

Moreover, potatoes are low in calories yet provide a feeling of fullness, making them ideal for dieting and healthy eating.

However, eating too many can lead to excessive carbohydrate intake, risking blood sugar spikes and weight gain, so as with any food, moderation is key.


[Top 3 Veggies That Pair Well with Potatoes]

Combining potatoes with vegetables they pair well with allows for a nutritionally balanced meal. The following veggies go great with potatoes:


Carrots: Carrots have a sweetness that complements the flavour of potatoes. Stewing them together allows a gentle sweetness to spread, balancing out the whole dish. The colours also look beautiful together.

Broccoli: Broccoli is highly nutritious with a nice, hearty texture. Roasting it with potatoes releases an aroma that adds freshness to the dish. Both also have similar cooking times, making them easy to prepare together.

Spinach: Spinach is nutrient-dense, rich in minerals and vitamins. Combined with potatoes, it's perfect for creamy dishes or soups. Spinach's umami harmonises with potatoes while boosting the overall nutritional value.


Eating green and yellow veggies with potatoes creates a synergistic effect with the vitamin C and other nutrients in potatoes, enhancing antioxidant power and promoting iron absorption.

Today, I'm gazing at the potatoes in my fridge, thinking up new recipes...