A potato is one of the most versatile vegetables. It can be baked, mashed, stuffed, fried, boiled or grilled to produce a variety of foods. It contains no fat or cholesterol and is a source of fiber and potassium. Potatoes are also sources of several important vitamins, such as vitamin C and several B-complex vitamins.
Vitamin C
Potatoes are a source of vitamin C. A medium baked potato with skin contains approximately 30 percent of the daily recommended vitamin C intake, according to the Centers for Disease Control and Prevention. Vitamin C is only available from dietary sources and is important in protecting the body as well as for growth and development. Vitamin C is required to synthesize collagen, an important component of body tissues such as blood vessels, bone and ligaments. It also is an antioxidant that provides protection from free radicals in the body. Free radicals are spontaneously produced from certain chemical reactions in the body that may contribute to aging, cancer and other health conditions. According to Medline Plus, deficiencies in vitamin C can lead to damage to the gums, hair and teeth, anemia, increased wound-healing time and decreased ability to fight infections.
Vitamin B6
Vitamin B6 is the second-most abundant vitamin found in potatoes, with approximately 35 percent of the recommended daily allowance in a medium-sized baked potato, according to the National Institutes of Health Office of Dietary Supplements, or ODS. Part of the B-vitamin complex, vitamin B6 is required for a variety of bodily functions. It is required by the body to make hemoglobin, the oxygen-carrying molecule in red blood cells. It also plays a role in a healthy immune and nervous system and helps maintain normal blood sugar levels, according to the ODS. Symptoms of vitamin B6 deficiency include inflammation of the skin, depression and confusion.
Niacin
Niacin, or vitamin B3, is another vitamin found in potatoes. As part of the B-vitamin complex, niacin plays a role in converting sugar from food into energy as well as supporting the immune, digestive and nervous system. According to the University of Maryland Medical Center, niacin is involved in the synthesis of adrenal gland hormones and can improve circulation and lower blood pressure. It is also commonly used in high doses as a prescription medication to lower blood cholesterol levels. Niacin deficiencies can cause indigestion, fatigue, vomiting and diarrhea, skin and mental problems.
Folate
Another B vitamin found in potatoes is vitamin B9 -- more commonly known as folate or folic acid. Folate is vital because it is required to make DNA and RNA. It plays a role in red blood cell development and helps clear a potentially harmful amino acid from the body known as homocysteine. During pregnancy, folate is essential to the proper development of the baby, and deficiencies can lead to neural tube defects, which cause serious skeletal abnormalities, according to the ODS. Other symptoms of folate deficiency include anemia or low red blood cell count, decreased appetite and weight loss, heart palpitations and weakness.
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