1 medium potato = 45% of your daily RDI of Vitamin C (good antioxidant/ immunity and boosts your iron absorption) and 10% of your B6 Recommended Daily Intake (great for carb/protein metabolism and healthy brain, nervous system and mood!).
BUT … if you boil it you lose up to 80% of the water soluble Vitamin C & B vitamins. that’s huge. If you must boil you can keep the water for use in a stock to retain some of the nutrients. So it’s better to bake or microwave to retain all the nutrients. or if making mash – steam it first don’t boil.
Keep the skin on where possible as it’s good source of fibre and potassium (for athletes – more potassium in a potato skin than a banana !) and fat free. Most of the Vitamin C and B6 is found in the flesh so don’t feel bad if you like to peel it.
The high potassium content with low sodium can reduce hypertension and lower blood pressure.
It has more iron than half a cup of spinach.
But it’s starchy & high GI so use it as a carb substitute on your place, not a vegetable.
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