Potatoes are an effective source of many of the vitamins and nutrients you need to build and maintain a healthy immune system. A medium-sized baked potato with the skin on only has about 110 calories and is a good source of potassium, vitamin C and vitamin B-6. Your immune system, made up of a network of organs, cells and tissues, provides the body with the defenses to ward off infections from free radicals, fungi, parasites and bacteria. Your immune system requires a healthy diet to operate successfully.
Antioxidants
The immune system relies on the antioxidants found in food such as potatoes to remove the dangerous invaders from your system. According to the Cleveland Clinic, nearly all forms of cancer are related to a lack of adequate antioxidants in your body. Hardening of the arteries and heart disease are directly related to the level of antioxidants in your diet. Potatoes are an effective source of vitamin C, which is a powerful antioxidant that strengthens your immune system by eliminating the damage done by free radicals. Phytochemicals and carotenoids are additional antioxidants found in potatoes.
Deficiencies
Even small vitamin and mineral deficiencies can lead to a weakened immune system. Over time, the lack of nutrition in your diet leads to a breakdown in various chemical reactions performed by your immune system. Potatoes are high in vitamin C and iron, two nutrients often lacking in the American diet, according to the Cleveland Clinic. In addition to reducing your body's ability to fight infection and disease, vitamin and mineral deficiencies can slow your recovery from surgery and affect mental abilities.
Fiber
Potatoes are an effective source of dietary fiber, important for immune cells to provide anti-inflammatory benefits that keep it healthy. According to the American Academy of Family Physicians, fiber increases production of a protein called interleukin 4. The protein stimulates your immune system's ability to produce the T-cells that fight infection. According to Colorado Potatoes, one medium-sized potato with the skin on contains about 2 g of fiber.
Potassium
A medium-sized potato contains about 620 mg of potassium. The mineral acts as an electrolyte that plays an important role in the movement of proteins in your blood system. According to the University of California, potassium supplements may play a role in treatment for autoimmune diseases such as Type 2 diabetes and multiple sclerosis. Potatoes rank among the most popular top 20 favorite fruits and vegetables that contain potassium.
