The Vitamin C in a Potato

Potatoes are carbohydrate-rich tubers that offer a number of beneficial nutrients, including vitamin C. This vitamin is found in many fruits, such as oranges and strawberries, but if you're avoiding those foods, consuming potatoes for vitamin C is a suitable alternative. The vitamin C in potatoes offers a number of health benefits, so including potatoes into your diet can be a wise choice.

Vitamin C in Potatoes

Potatoes are a rich source of vitamin C, as one small potato -- with a weight of 170 g, about 1 3/4 inches to 2 1/2 inches in diameter -- provides 33.5 mg vitamin C. This is more than 37 percent of the 90 mg Recommended Daily Allowance of vitamin C for men, and about 45 percent of the 75mg RDA for women. According to the Linus Pauling Institute, smokers need more vitamin C; a male smoker should consume 125 mg of vitamin C daily, while a female smoker should consume 110 mg.

Importance of Vitamin C

Consuming vitamin C is crucial for your overall health, as your body can't manufacture this vitamin on its own. One of the primary roles of vitamin C is aiding in the production of collagen, which forms the structure of your bones, ligaments, tendons and blood vessels. Vitamin C also helps make norepinephrine, an important neurotransmitter.

Other Vitamins in Potatoes

Vitamin C isn't the only vitamin potatoes provide. This food also contains folate and choline, which are considered B vitamins. Folate is important because it aids in the synthesis and repair of your body's cells and prevents DNA mutations that can cause cancer. Choline helps your body metabolize fat and is converted into the neurotransmitter acetylcholine, which promotes memory and muscle function.

Vitamin C Deficiency

Consuming inadequate levels of vitamin C can be dangerous. Too little vitamin C may make you more susceptible to infection, and it may cause scurvy. In addition, you may also experience a reduction in your ability to heal wounds, increased bruising, a slower metabolism, bleeding gums and dry, rough skin.

Other Sources of Vitamin C

If you don't like potatoes, you can still eat a diet rich in vitamin C. Foods that are particularly rich in vitamin C include oranges, grapefruit, mango, cantaloupe, broccoli, spinach, tomatoes and cauliflower.