Potatoes are one of the most popular foods in Poland. They appear on tables as a side dish and even as a main meal. Boiled, baked, fried, mashed, turned into pancakes, dumplings, or vegetarian patties — potatoes have countless uses. However, many people believe they are not very nutritious. Is that true? What vitamins do potatoes actually contain?

Potatoes – what vitamins do they have?

Potatoes are a valuable source of many nutrients, including essential vitamins and minerals. However, the cooking method significantly affects their nutritional value. Boiling potatoes in too much water can cause some nutrients, such as vitamin C, to dissolve. Cooking them in their skins or baking helps preserve most of their vitamins and minerals.

Vitamin C in potatoes

One of the most important nutrients in potatoes is vitamin C. Although it is commonly associated with citrus fruits, potatoes are also a good source. Vitamin C strengthens the immune system, acts as a powerful antioxidant, and is necessary for collagen production, which supports healthy skin, hair, and nails.

The role of vitamin B6

Potatoes also provide vitamin B6, which plays a key role in the metabolism of proteins, fats, and carbohydrates. It supports proper nervous system function and contributes to the production of hemoglobin, which carries oxygen throughout the body.

Potatoes – a source of fiber

Potatoes are a good source of fiber, especially when eaten with the skin. Fiber promotes healthy digestion, helps maintain stable blood sugar levels, and supports intestinal health. Regular fiber intake also helps you feel full, supporting a healthy body weight.

Proper preparation is essential

Boiled or baked potatoes with their skins retain the most vitamins. Frying increases calories and causes nutrient loss. Therefore, the healthiest ways to prepare potatoes are steaming or baking — methods that allow you to fully benefit from their nutritional value.